How to lose stomach fat? this is a common query among people and the answer is not that complicated. A round and squishy belly is not something that we desire but easily get due to our lifestyle choices.
Lack of physical activity, unhealthy eating, and improper sleep schedule are a few reasons you can’t shake off that excess fat in your belly. Apart from drifting you away from your dream body, excess stomach fat can also cause serious health risks and be a cause of several diseases. This article will be helpful to you if you want to know more about your belly fat and learn ways to lose it effectively.
What Do You Mean By Stomach Fat?
Stomach fat or excessive abdominal fat can be characterized as the deposition of fat cells around the center portion of the body. A little fat is normal even for the skinniest and fittest person around.
There are mainly two types of stomach fats, subcutaneous and visceral fat. Subcutaneous fat sits right below your skin and acts as a cushion to your bones and muscles. This fat is responsible for making your stomach round and soft. Visceral fat on the other hand is the layer of fat found deep inside the belly, hence the name deep belly fat.
This type of fat is also necessary for cushioning your organs. Too much subcutaneous fat is not commonly considered dangerous. But it hints at a high amount of visceral fat lying deep in your abdomen, possessing certain risks.
What causes stomach fat?
Excess stomach or belly fat is a common phenomenon seen in people, especially people with unhealthy lifestyles. The causes of stomach fat can be anything from genetics, poor diet with a high intake of fatty foods and carbohydrates, lack of movement, stress, age, and hormones.
People taking certain medications or undergoing some treatments, sleep deprivation, and diabetics are among the many reasons that lead to developing belly fat. Gender also acts as a factor in determining belly fat as men have a high chance of storing more visceral fat in the abdomen region than women.
How to lose stomach fat?
Even though a little stomach fat is not that harmful, anything in excess will cause you problems in the future, especially fat. The midsection of your body is the first few places that collect extra fats. So it will be helpful if you consider this as a hint from your body to you. Making necessary changes to your whole lifestyle is required to lose fat and that goes for stomach fat too.
Here are some effective ways that will help you lose stomach fat:
- Exercises
Lack of body movement is one of the major reasons for stomach fat. The change in today’s lifestyle has immensely affected people as they settle into their 9 to 5 jobs, mostly sitting and barely moving. So it is important to include exercises in our daily routine and provide the necessary movement. Exercises help reduce belly fat by lowering insulin levels and by burning calories.
It is advised to do 150 minutes of exercise per week, which when equally distributed among the days roughly makes 30 minutes of workout per day. This is the minimum time you should work your body. To aid in effective weigth loss, the time and intensity of workouts should be increased.
High-intensity interval training, cardio workouts, resistance training, and abdomen muscle-strengthening exercises should be performed. Customized plans can be made for each person according to your health and fitness conditions and weight loss goals. If you find it difficult to follow a regular workout routine, try increasing your daily physical activity. Targeting a specific part of your body for weight loss is a myth. It is a whole process and affects your entire body.
- Diet
Diet is yet another important aspect of losing weight. Being mindful of what you eat and how much you eat plays a crucial role in determining your results. Eating all the junk food with high calories and sweating it all away with an intense workout is not an optimal way. Taking care of your body’s needs is important. For your body to function properly, the essential nutrients, proteins, carbs, and fat should be moderately included in your diet.
Limiting the amount of carbs, especially refined carbs will be the first step in dieting. Carbs need not be completely avoided, but restricting your intake of refined carbs will benefit the weight loss process. Cutting sugar is another healthy way to lose stomach fat. We consume a high amount of sugar knowingly and unknowingly daily. Though it may not be easy, cutting sugar can help drastically improve your fitness and overall health. Try to include more protein and fiber in your diet. Consuming soluble fiber will make you feel full faster, thus limiting overeating.
Counting your calories while eating is a good tip if you keep in mind that very low-calorie intake will lead to other serious health issues. Instead of blindly following a diet, build a healthy eating habit that suits you and your goals. Incorporating green tea into your diet, and trying intermittent fasting are also some effective methods that aid in effective stomach fat loss. Understand that there is no one-size-fits-all diet, so it is important to pick a diet that works for you. Try to include all kinds of food in it instead of sticking to a certain type of diet.
- Lifestyle Changes
The wellness of your body and mind has a significant role in determining how your body reacts to certain things, including providing faster and more consistent results in your weight loss journey. Keeping your body well-rested after a hectic day is as important as moving yourself. A proper sleep schedule is a must for maintaining a fitter lifestyle.
Make sure to get 7-8 hours of sound sleep every night. Stress is one of the major reasons leading to excess weight gain. Practicing yoga and meditation will help you relieve stress and stress-induced weight gain. Another habit that causes belly fat accumulation is alcohol consumption. Limiting alcohol consumption will be helpful.
- Other Methods and Treatments
Apart from these natural methods, one can also try medical treatments and surgeries to help reduce belly fat. Weight loss surgeries like bariatric surgery can help lose belly fat too. Several health supplements and injectible medications like Semaglutide, (wegovy) and Zepbound (tirzepatide) will aid in stomach fat loss and also overall weight loss. Always consult with your healthcare provider before start taking such supplements and medications to ensure safety.
Conclusion
Gaining weight in your stomach may be a common sight nowadays, owing to the drastic lifestyle changes and other habits. But this doesn’t make this issue any less serious. Excess fat accumulation in any part of your body should be noted and treated effectively. Losing stomach fat is a rather simple process if you are willing to adopt a healthier lifestyle.
Enough physical activity and a proper eating habit followed by proper rest will help you lose that stomach fat fast. Focus more on working with your body catering to its needs and providing it with enough time to give you results. Not every person will be the same and so will not be the results. Create a routine that works for you and stick to it for better results.
FAQs
Doing more physical activity followed by a low-carb diet will help you quickly lose belly fat and excess body weigth. Try incorporating aerobic exercises like running, cycling, and swimming into your routine and ab-strengthening exercises to get defined abs.
Belly fat can cause several health risks to your body. Excessive belly fat increases the risk of heart disease, diabetes, and certain types of cancers. It also causes conditions like sleep apnea and fatty liver and may be a factor in early death.
Yes, losing belly fat is possible in 30 days if you follow a regular workout routine, a healthy diet, and a proper sleep schedule. Aerobic exercises and weigth training will help in speeding the process.
Specific foods cannot burn belly fat but undertaking a healthy diet will aid in losing stomach fat. Include foods that contain high fiber, protein, and probiotics in your diet. Limiting carb and sugar intake also helps speed up the process.
Food rich in fiber will aid in losing belly fat by slowing down your process of digestion and making you feel full. Increasing your soluble fiber intake will thus help lose that belly fat faster. Fruits, vegetables, legumes, oats, and barley are some foods that contain soluble fiber.
