How to Get Rid of Belly Fat Safe and Naturally

How To Get Rid Of Fat On Your Stomach

       Everyone has some belly fat, even people who have flat stomachs. Too much belly fat can affect your health in ways other fats don't. Some of your fat sits just under your skin. Other fats are deeper inside, around the heart, lungs, liver and other organs. It's the deeper fat -- the so-called "visceral" fat -- that may be a bigger problem, even for lean people.

You need a little bit of visceral fat. It provides a cushion around your organs. But if you have too much of it, you may be more likely to develop type 2 diabetes, high blood pressure, heart disease, dementia, and certain cancers.

Fat is not just sitting there. It's an active part of your body, making a lot of bad substances.

If you gain too much weight, your body begins to store your fat in an unusual place.

As obesity increases, you have people whose regular areas of fat storage are so full that fat is deposited into the organs and around the heart.

What is Belly Fat?

Belly fat takes two main forms: subcutaneous fat (the kind that looks right under the skin) and visceral fat (which is embedded deep inside your belly and wraps around the organs clustered there). While the former type of fat is easier to spot, the latter poses a much greater health risk—and is consequently more important in your overall efforts to lose belly fat. Oddly enough, this fat is not always proven. Even if you're not overweight, you can still pack in a lot of visceral fat.

Visceral fat has a huge impact on your health because it is located in the body. With fat, it's all about location, and each fat "depot" has a very particular function. We used to think all fat was created equal, that it was just a storage place for excess calories. But that isn't true.

Fat, such as muscle, is now known to be metabolically active; it produces dozens of chemicals, including hormones that signal to the brain that someone is hungry or satisfied. Indeed, we now think of the fat tissue depot as an endocrine organ.

Fat releases hormones which vary depending on where the fat is. You may not be a big fan of your thighs, but studies show that the hormones produced there provide health benefits. We don't know all the details, but it's clear that fat in the hips, and especially in the thighs, protects against some of the health consequences of obesity, such as diabetes, by producing substances that function to increase your insulin sensitivity. Visceral fat, on the other hand, is known to produce inflammatory agents which can, over time, increase the risk of cardiovascular disease, hypertension, type 2 diabetes, and breast and colorectal cancer.

Why Do I Carry All My Fat In My Belly?

Eating too much and moving too little is the basis of fat accumulation. But there is much more to belly fat in common than 'calories in and calories out'. Certain stressors, for example, will let you scale your belt notches with minimal effort. This is what you need to pay attention to.

You're really stressed

When your cortisol levels reach their peak, it triggers insulin release, and this is where things go awry. Initially, the 'fight-or-flight' response shuts down your digestive system so you can face a "threat," such as a very hungry lion or, more realistically, heavy traffic on your way to work. Once the danger has passed, your body is trying to replenish the hundreds of calories you burned fighting to the death/swearing at rush hour traffic and leaving you super hungry.

Since your blood sugar level is now very low and your reward center is shutting down, you end up growing a can of biscuits instead of a fruit bowl. Worse still, cortisol helps release myostatin, a protein that breaks down muscle.

You Are Eating Trans Fats

If antioxidants are the good guys for gut health, trans fats are the super baddies. This sneaky fat is actively contributing to your wobbly waist – not only by adding new fat, but also by transferring fat from other areas of your body to your stomach. Over the course of a six-year study at Wake Forest University, monkeys fed an 8 percent trans fat diet had 33 percent more belly fat than monkeys fed an 8 percent monounsaturated fat diet.

There's currently no legal requirement for food manufacturers to label trans fats, so it's a good idea to check the ingredient lists for hydrogenated fats and hydrogenated vegetable oils. The biggest culprit? Your 'cheat day' favorites: cakes, biscuits, ice cream, popcorn, pies, fries, fast food, takeaways — the list goes on.

Belly Fat Diet Ultimate Guide

Try limiting carbohydrates over fat.

When researchers compared the weight-loss effects on the heart of a low-carb diet versus a low-fat diet for six months—each containing the same number of calories—those on the low-carb diet lost an average of 10 pounds more than those on the low-carb diet. fat—28.9 pounds vs. 18.7 pounds An added benefit of a low-carb diet is that it results in higher-quality weight loss, Stewart says. With weight loss, fat is reduced, but there is often an unwanted loss of lean tissue (muscle). On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with fat, meaning a much higher percentage of fat loss on the low-carb diet.

Eat a lot of soluble fiber

Fiber absorbs water and dissolves into a gel that slows down food as it passes through your digestive system. This type of fiber encourages weight loss by helping you feel full, so you naturally eat less.It will also lower the number of food calories that your body absorbs.

What's more, soluble fiber helps fight belly fat.

An observational study in more than 1,100 adults found that for every 10 gram increase in soluble fiber intake, abdominal fat gain decreased 3.7% over a 5-year period.

Try to consume high-fiber foods every day. Sources of soluble fiber which are good for your health include:: Brussels sprouts, avocado, flaxseed, shirataki noodles, beans, blackberries.

Eat high protein foods

Protein is a nutrient that is very important for weight management. A high protein intake increases the release of the satiety hormone PYY, which reduces appetite and increases satiety. (1)

Protein also boosts your metabolic rate and helps you maintain muscle mass during weight loss

Many observational studies show that people who eat more protein tend to have less belly fat than those who eat a diet low in protein. Be sure to include good protein sources at every meal, such as: fish, eggs, meat, dairy products, whey protein, and legumes.

Take some time to relax

Stress is not only exhausting – it can actually harm your body. A 2000 study associated visceral fat with the stress hormone cortisol, finding that women with more belly fat also had more negative moods and more stress in their lives.

Address both problems by prioritizing stress relief. Whether it's reading a good book, taking a slow-flow yoga class, or soaking in the tub, try to get some R&R done.

Think meal plans, not diets.

Ultimately, you need to choose a healthy eating plan that you can stick to, Stewart says. The benefit of a low-carb approach is that it simply involves learning about better food choices—no need to count calories. In general, a low-carb diet shifts your intake from problem foods—that are high in carbohydrates and sugar and without a lot of fiber, such as breads, bagels, and sodas—and toward high-fiber or high-protein options, such as vegetables, beans and healthy lean meats.

Work out regularly

Exercise doesn't just release endorphins — it actively decreases the amount of visceral fat in your body. Aerobic exercise in particular is helpful, so try taking a fun dance class, taking a walk, or running a few times a week.

Guess the two bread baskets

Low-carb diets are no fun, but they can be an effective way to reduce body fat. Research has shown that a low-carbohydrate, high-fat diet can make a significant difference to belly fat.

While you don't need to cut down on carbs completely (elimination diets like these can often backfire), you may want to switch to a lower-carb lifestyle.

Skip cocktails

It should come as no surprise that too much alcohol is bad for your body. Besides hangovers and other health problems, studies have shown that drinking a lot of alcohol can cause fat to be stored as visceral fat.

Reduce your sugar consumption

As delicious as sugar may be, too much is not good for you. Consuming a lot of added sugar has been linked to an increase in the amount of body fat, and a 2017 study focused on children found that eating less sugar can reduce body fat in just a few days.

This may not be the easiest thing to do, but trying to eliminate sugar from your diet can be very beneficial.

Summary

There is no magic or instant way to get rid of your belly fat. Weight loss always takes effort, commitment and persistence on your behalf. Successfully adopting some or all of the lifestyle strategies and goals discussed in this article will definitely help you lose that extra weight on your waist.