How To Lose Belly Fat Naturally
Have you woken up today to see a little extra layer of belly fat that you need to lose quickly via exercise? How To Lose Belly Fat
Want to lose belly fat? You’ve come to the right place…
First, you need to get real about the dangers of belly fat, because it’s affecting more of us than ever before. According to the latest government stats, 26 percent of British adults are classified as obese. That’s just over one in four people, meaning that Britain is on track to become the fattest country in Europe by 2025. If current trends continue, forecasters have warned that half of us will be obese by 2045.
To fight the flab around your belly, you need to understand what you’re up against. Read on to find out about the different types of fat, the causes and, most importantly, how to lose it.
The Different Types of Belly Fat
Not all fat is created equal. Excess timber around the waist hurt your health in a way that subcutaneous fat – the soft layer of chub that sits directly under the skin – doesn’t. Belly fat (a.k.a. visceral fat) is stored in your abdominal cavity and shares space with important organs like the liver, stomach, kidneys, and intestines.
Belly fat is metabolically active, which means it’s basically an organ in itself – and not one you’d want to donate on the register.
What Causes Belly Fat? The Main Culprits
We all know that eating too much and moving too little is the foundation upon which flab is built. But there’s more to the belly fat equation than ‘calories in and calories out’. Certain stressors, for example, will see you scaling your belt notches with very little effort. Here’s what you should look out for.
1. You’re Eating Trans Fats
If antioxidants are the good guys of gut health, trans fats are the super-villains. These sneaky fats actively contribute to your wobbly waist – not just by adding new fat, but by moving fat from other areas of your body to your belly. During a six-year study at Wake Forest University, monkeys that were fed an 8 percent trans fat diet had 33 percent more belly fat than monkeys that were fed an 8 percent monounsaturated fat diet.
There are currently no legal requirements for food manufacturers to label trans fats, according to the British Dietetic Association, so you need to check ingredients lists for hydrogenated fats and hydrogenated vegetable oils. The biggest culprits? Your ‘cheat day’ favorites: cakes, biscuits, ice cream, popcorn, pies, fried food, fast food, takeaways — the list goes on.
How To Lose Belly Fat
2. You’re Seriously Stressed
Since your blood sugar levels are now super low (thanks insulin) and your reward centers are blinkered (thanks cortisol) you wind up face-planting the biscuit tin rather than the fruit bowl. To make matters worse, cortisol helps to release myostatin, a protein that breaks down muscle.
You’re Drinking Too Much Alcohol
Can one too many pints really earn you a beer belly? Well, yes. As you gulp down your drink, your body turns the alcohol into acetate, which your body can’t store.
Factor in the excess calories from your drinks (around seven per gram) – with the gut-busting kebab you pick up on the way home (‘drunk hunger’ is a real, proven thing) and suddenly you’re looking at excess fat storage.
Not only does a night on the sauce send your cortisol levels through the roof, it saps your testosterone, which means you’ll find it more difficult to build lean muscle and burn fat as fuel.
You’ve Got Too Much of the Wrong Gut Bacteria
Most of the bacteria that dwell in your gut are pretty useful. They produce hormones, regulate your immune system, digest food, extract nutrients, control your mood, manage your appetite, and much more besides. That obese people tend to have higher numbers of Firmicutes bacteria is no coincidence – according to research published in the online journal Nature, these bacteria increase the number of calories your body absorbs from food.
According to a study of more than 1,300 twins published in the journal Genome Biology, the less diverse your gut bacteria, the more likely you are to have belly fat. Grow your gut community to shed serious timber.
How to Get Rid of Belly Fat Quickly and Safely
If you’re serious about banishing belly fat and improving your health, surviving on salad and hitting the treadmill for hours on end is a miserable (and highly inefficient) way to go about it.
Here’s how to shift belly fat in five easy steps:
1.Hike up Your Metabolism
Your ultimate goal is to hike up your metabolism, and the intensity of your workout, the fundamentals of your diet, how much muscle you have, how well you manage stress, and your quality of sleep all play a part in this.
“A faster metabolism helps burn fat,” explains Marcus Reddy, consultant laparoscopic, upper GI and bariatric surgeon at Spire St Anthony’s Hospital.
2. Get Your Diet in Check
Prioritize lean protein like beef, turkey, eggs, fish, chicken, and tofu. While the first group lost 11 pounds on average, the high-protein participants shredded around 20 pounds and ditched twice as much belly fat as the low-protein subjects.
Don’t know your steak from your salmon when it comes to deciphering protein, fats, and carbs? You need our ultimate guide to tracking your macros.
Limit foods high in refined carbohydrates and refined sugar (white bread, white pasta, white rice), and replace them with high fiber ‘complex carbs’ – think whole grains, brown rice, sweet potato, oats, beans, and pulses. Fill your boots with as many vegetables as possible – they’re low calorie, high in micronutrients, and the fiber in them will keep you full.
How To Lose Belly Fat
nack on portion-controlled fruit, seeds, and nuts. One study found that snacking on 42g of almonds per day (instead of munching on something high-carb with equal calories) helped to reduce belly fat and improved cholesterol levels.
It’s also important to make sure you’re eating regularly. Avoid very-low-calorie diets or ‘crash diets’, advises Reddy. “Periods of starvation can lower your metabolism and prevent you from losing weight.”
Our beginner’s guide to meal prep won’t leave you hungry.
3.Up the Intensity of Your Workout
Focus on increasing physical activity and building muscle to burn belly fat, recommends Reddy. “
When scientists from Canada’s Laval University compared a 15-week HIIT program and a 20-week endurance-training program, they found the former was far more effective at stoking up the body’s metabolism, which resulted in greater fat loss.
How To Lose Belly Fat Naturally
Balance your high-intensity workouts with weight lifting sessions and you’re onto a winner.
Simply put, you cannot ‘spot-reduce’ fat, meaning that endless crunches will do little for getting rid of your belly. For best results split your sessions over different days.
Not sure where to start? Our beginner’s guide to lifting weights will have you pumping iron like a pro before you know it.
4.Learn How to Manage Stress
You don’t have to take a three-month sabbatical in Bali or enroll in a ‘breathing class’ in a Scandi Yogi retreat to find inner calm. You don’t even have to meditate (though it’ll almost certainly help). If a few minutes of deep-belly breathing in a quiet spot doesn’t chill you out, try a bodyweight workout or taking a walk around the block. Exercise boosts your circulation, transporting cortisol to your kidneys, which flush it out.
Eating slowly will also help cinch your waist, too.
5. Get Quality Sleep
When you’re low on Zzz’s, activity in the brain’s frontal lobe (the sensible decision-making part) is impaired.
Inadequate sleep also wreaks havoc on your metabolism. When the body doesn’t get enough rest, it conserves energy by slowing down basic functions. The combination of untamable cravings, little willpower, and inefficient processing is an open invitation for fat storage. Follow our advice to improve your sleep tonight.