Do you know that most of the people in this age and day have belly fat in excess? What we all presume about belly fat is, that it makes us look unattractive. It keeps us from wearing our clothes of choice, and we become self-conscious about revealing our bodies. But, what we all do not know or care about is the fact that excess or surplus belly fat, not only makes us look ugly, but is a huge health hazard for us. It is a scientifically proven fact. That having excessive fat in the body is bad, but worse it is, to have excessive fat accumulation around the belly area so the question is how to lose belly fat?.
So, how do lose belly fat?
Well, before you know how to lose belly fat, let’s understand first what is belly fat?
We all maintain two types of fats in the belly region:
- The overlying fat – is the one that covers our abs from being observable. The overlying fat lies on top of our belly muscle and just below the skin.
- The underlying fat – is the one that lies deep in the belly below the muscles, and surrounding our organs. It is this underlying fat that gives many of us the ‘big belly’ look, hanging over the belt.
It is the mix of the two, when accumulates in excess, can pose serious health risks. However, scientists advocate that it is the extra underlying fat that is much more hazardous than the overlying fat. Excessive accumulation of fat around the belly region can greatly increase the risk of numerous health problems from heart diseases to high blood pressure to diabetes, strokes, and degenerative illnesses. Excessive fat accumulation around the belly area is also linked with higher levels of CRP – a gauge of inflammation in our body that leads to heart ailments.
What makes belly fat so hazardous for health and how to lose belly fat without exercise?
One of the main reasons why underlying fat is considered a big health hazard can mainly be attributed to it releasing more harmful molecules into our system than otherwise. If you are serious about the health and happiness of your family, your topmost priority should be to get rid of your belly fat, moreover, besides the negative effects, you will have a flatter belly to show off.
How to lose belly fat naturally?
People having developed belly fat, find it difficult to lose it. One of the common weight losses goals these days is to lose belly fat. Follow these naturally effective measures, and know-how to lose belly fat at home?
- Avoid the consumption of sugar and sugary drinks
Excessive consumption of sugar could be one of the primary reasons for the development of fat around the liver and abdomen area. This holds with all types of sugary foods and drinks.
- Eat fewer carbohydrates
If you are on the lookout for options to how to lose belly fat fast? Studies advocate that cutting down on carbohydrate foods, in particular, can go a long way in getting rid of the underlying fat around the abdominal area.
- Eat more proteins
Protein help boosting your metabolism and curb down hunger levels, making it an effective food in losing weight naturally. Protein is very effective against fat accumulation around the belly area.
- Eat foods rich in fiber
Evidence confirms that consumption of soluble dietary fibers can lead to lessen your amount of abdominal fat. Fiber foods are a boon for your metabolic health and can do tons of good for your health, along with reducing the risk of certain diseases.
- Keep a track of your food intake
Most all of us know what to eat and the importance of eating right, but very few know what they are consuming. You might be eating the right foods like proteins and fibers, but it is also very important to keep track because without keeping track, it is very easy to overdo or underdo. Tracking foods does not mean to weigh and measure everything you eat, but it is about tracking the intake regularly so that you develop the habit and realize the areas that need change.
- Stay physically active, exercise regularly
You should not forget to exercise and staying physically active. It is truly effective in reducing abdominal fat, along with many other health benefits.
Knowing how to lose stubborn belly fat depends on key lifestyle changes like eating the right kind of foods, a healthy diet, tracking your food intake, and exercising regularly. Planning is crucial for the successful loss of belly fat.
How to lose belly fat in a week?
Belly fat or the fat around the abdominal organs increases the risks of many dreaded diseases. Although it is very difficult and almost impossible to lose a huge amount of belly fat in a week, for sure you can always make a great start towards a health-promoting lifestyle change in your life that will benefit you in the long run.
To know how to lose belly fat naturally in 1 week, follow these steps:
- Add foods to your regular diet that helps reduce belly fat
Eating the right kind of food can go a long way in reducing your belly fat. Foods like monounsaturated fats are good for losing belly fat. Monounsaturated fats help reduce the risks of heart diseases, helps managing diabetes, and improved the functionality of our blood vessels. Good examples are olive oil, nuts and seeds, nuts butter, and avocado.
- Add leans protein sources to your diet
Skinless chicken, turkey, fish, eggs, low-fat dairy, and lentils/legumes are rich in protein. It helps to keep you full for longer and fuels your weight loss efforts.
- Add vegetables and fresh fruits in each meal
Half of your plate in each meal should be filled with veggies. Veggies are fruits that are naturally blessed with vital nutrients that aid weight loss, particularly belly fat loss. They are also less in calories and very healthy addition to your fat loss diet.
- Add whole-grain foods to your diet
Whole grains are significantly high in proteins, fibers, vitamins, and minerals. Whole grains are a must if you want to lose belly fat quickly and effectively in a short time.
- Drink an adequate amount of water
Hydration is the key to weight loss. Drinking water and fluids keep the body hydrated, flushes out toxins, and helps in reducing belly fat. Many ask how much water should you drink to lose belly fat? It is recommended to drink at least 8 to 10 glasses of water a day for the best results.
- Exercise, exercise, and exercise
Doing the right kind of exercise like cardio, strength training, squats, and others can be very effective in reducing belly fat. For all of these exercises, you do not have to visit a gym. Set up a daily routine and you are good to go.
Now that you know how to lose lower belly fat, get set and go! With all these easy steps and by knowing how to lose belly fat in 1 week at home, you can lose a considerate amount of belly fat in a short time.
Belly fat in men and women
Women in nature are designed to have more fat as compared to men and this is all because of the various functionalities like menstrual cycles, holding and giving birth, feeding a baby, and many alike. The extra fat reserve helps in all of these activities.
Also, it is natural that losing fat in women is difficult than in men. The question – How to lose lower belly fat female? Always looms. Perhaps when it comes to belly fat, even men often ask the same question – How to lose belly fat for men?
Be a man or a woman, you must all understand that the word ‘fat’ means it is stored energy inside your body. When you consume fewer calories than what your body needs, the calories are converted into energy that is much needed to fuel the muscles. As a result of the same, the fat cell shrinks.
This is entirely a very complex metabolic process of the body, and all of us as we go through losing weight. This process generates a lot of heat that is utilized by the body to maintain our body temperatures, and also creates waste products like sweat, urine, CO2, etc.
It is right, that hormones play a major role when it comes to the ways our bodies store fat or burns them. Women are naturally created to carry more body fat than men, but in a healthy way, and if you as a woman is interested in losing your body and belly fat – the best way forward is eating a wholesome and healthy diet, maintaining a positive mind with clean lifestyles, and staying physically active.
The same goes for men as well, along with keeping a regular check on their blood pressure, and cholesterol and blood sugar levels.
Losing belly fat after delivery
It is normal for women to gain anything between 5 to 18 kgs of weight after delivery. Life is not that easy as it may seem after a delivery – juggling between responsibilities, taking care of the baby, you will always have the big question in your mind – How to lose belly fat after delivery?
- Always breastfeed: As a new mom, breastfeeding can help you burn almost 500 calories a day. Make sure that you care for your diet to produce enough milk.
- Eat small and frequent meals: Eat smaller and frequent meals with more proteins and carbohydrates. Go for natural, rather than processed and packaged foods. This will provide you with lasting energy and more nutrition for you and your baby, along with toning you down after delivery. This will answer your question also – How to lose belly fat after c section?
- Exercise, but start small: If you have had a recent delivery, it does not mean that you should completely stop exercising. Start small with simple walks take a stroll and slowly intensify.
- Go for deep belly breathing with abdominal contraction: It helps in toning and shaping the abdominal muscles. Keep intensifying the exercise with time for better results.
- Drink ajwain water: After delivery, drinking ajwain water for few days is good in losing and controlling belly fat. Drinking more water also helps to stay hydrated and losing weight post-delivery.
How to use apple cider vinegar to lose belly fat?
The most read and discussed topic these days is using apple cider vinegar to lose belly fat fast. It has acetic acid, the main ingredient that aids weight and fat loss. Adding a small amount of apple cider vinegar to boost your metabolism, turning body fat into energy, and not string them around the belly and other parts of the body. Either incorporate ACV into cooking or drink diluted in water. Start in small quantity for lesser side effects. The recommended dose is 2 tablespoons diluted in a cup of water once a day, and can be taken empty stomach or after food.
How to use cinnamon to lose belly fat?
Cinnamon has been long used throughout history for various health benefits because of its anti-inflammatory, anti-diabetic, anti-oxidant, and anti-cancer properties. Studies confirm that consuming cinnamon help increase the levels of brown fat (good fat) and helps turn white fat (bad fat) into brown.
Cinnamon also helps manage insulin sensitivity. Poor insulin levels or being insulin resistance leads to fat accumulation, diabetes, obesity, and related diseases. Cinnamon helps alleviating insulin resistance, lowers fasting blood sugar levels, helps lower bad cholesterol and triglycerides, thereby, reducing waist circumference.
Take one to two tablespoons of cinnamon powder or one bark of cinnamon every day. Add the quantity to your tea or drink it mixing with hot water and honey.
How long does it take to lose belly fat?
Ideally, by adapting to the various methods mentioned here, you can notice a reduction in your belly fat in two weeks. However, the timeline matters the least. Following a balanced diet, adopting a cleaner and healthier lifestyle, and regular exercises are the best ways to cut inches around your waist.