Reduce Bloating This Week
Although you can’t lose substantial fat in a week, you can jump start the weight-loss process. Also make a few dietary and lifestyle changes to reduce bloating so your tummy feels flatter.
Avoid over stuffing yourself at meals eat small meals throughout the day. Chewing gum and drinking with a straw can cause excess air to gather in the digestive tract. Carbonated beverages, spicy foods, large servings of beans or cruciferous vegetables, dried fruits and fruit juice often induce gas and bloating. If you’re lactose intolerant, avoid dairy products to help reduce belly swelling make sure you obtain important nutrients, such as calcium and vitamin D, from milk alternatives or other fortified foods.
The Dangers Of Deep Belly Fat
Fat can show up in all sorts of places. It can strain the seat of a pair of jeans, hang over a belt, or make a wedding ring nearly impossible to remove. In these thin-conscious times, many people worry about every extra ripple and bulge, no matter where it shows up. Doctors, however, see things differently. When it comes to your health, there’s one place where fat is especially dangerous.
Fat around the midsection is a strong risk factor for heart disease, type 2 diabetes, and even some types of cancers, says Samuel Klein, MD, the director of the Center for Human Nutrition at Washington University School of Medicine in St. Louis, Missouri.
Despite many years of studies — and an overabundance of potential study volunteers — experts aren’t exactly sure why people with large midsections are such frequent targets for disease. They do know that fat cells actually regulate metabolic functions, and many experts believe fat cells in the belly release especially large amounts of fatty acids, which can wreak havoc on a person’s blood sugar and insulin metabolism.
One thing’s certain: people with large bellies and deep fat tend to lose sensitivity to insulin, a crucial hormone that helps the body burn energy. When insulin loses its power, the body responds by pumping out more of the hormone, which only throws the system further off balance.
The tale of the tape
Apples and pears
No quick fix
Eat More Plants Vegetables And Fruits
Like I mentioned in point earlier, its not necessarily about the amount of food you consume, but the amount of calories in that food. Plants, vegetables, and fruits are naturally calorie deplete and contain fewer calories.
Participants of a three-week weight loss study in Hawaii were told to consume as much fruit, vegetables, whole grains, and beans as they wanted and lost seventeen pounds.
Consume less calorie-dense foods and more calorie-deplete foods like vegetables, fruits, beans, legumes, whole grains, and seeds.
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How To: Get Rid Of Deep Fat From Your Stomach
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The Dangers Of Visceral Fat
Excess fat produces fatty acids that hitch a ride through the portal vein to the liver where they can cause issues with insulin and cholesterol. This, in turn, can cause or exacerbate cardiovascular disease, diabetes, and cancer.
Moreover, belly fat is thought to manipulate some of the hormones, like leptin, that control our hunger. And people who are obese have been found to have elevated levels of leptin, subsequently causing them to feel hungry more often, which could lead to more weight gain in the long run.
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Remember: There Are 2 Types Of Belly Fat
If you’re looking to lose fat, it’s also important for you to understand the difference between the two major types of fat in the body. Your body actually has two different kinds of fat: visceral fat, sometimes called “hard” fat, and subcutaneous, or “soft” fat.
Bell explains that subcutaneous fat is the type of fat we can see and feel. It lies just under the skin and having some of it is necessary for survival. According to Bell, subcutaneous fat provides an extra layer of protection, which helps to regulate body temperature, create a barrier between skin and bone and serves as a storage sight for unused energy.
Visceral fat, on the other hand, lies deep in the abdomen, surrounding your organs, and poses a greater threat to your health. It releases hormones and inflammatory compounds called cytokines, which can increase the risk of heart disease, type 2 diabetes and high blood pressure, according to Harvard Health Publishing.
Focus On Weight Loss In General
Weight lossalone can effectively reduce visceral fat, says Dr. Butsch. By losing 10% ofyour body weight, you may lose up to 30% of your body fat.
Talk to your doctor about a weight-loss method that is right for you. While there are lots of options to choose from, Dr. Butsch recommends you avoid fasting for long periods. Prolonged fasts cause the body to hold onto the visceral fat, making it tougher to lose. If fasting is your jam, an intermittent or time-restricted fasting approach may be more effective for losing belly fat.
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Reduce Your Stresslevels To Lose More Fat
Along with physical activity and good nutrition, one way you can help shed excess fat in your body is to reduce your levels of stress. Yup, that’s right. Although many of us think of being stressed as just a normal part of daily life, too much stress over long periods of time can actually lead to physical changes in the body that will increase your fat stores.
The visceral fat within your abdomen is significantly affected by stress levels. When you’re stressed, your body releases cortisol, which Bell describes as the “stress hormone.” Although cortisol release is a normal process on a short-term basis, if your cortisol levels stay high for an extended period of time, you will have more trouble losing fat and run into health problems.
“Cortisol increases when we are feeling overwhelmed in any way,” Bell explains. “It is our bodies’ natural response to both physical and psychological stress and its main goal is to preserve carbohydrates to use for more vital organs, such as the brain. If cortisol becomes too high, however, it can lead to symptoms such as overeating, depression and weight gain.”
Read more:8 Ways to Beat Stress-Induced Belly Fat
According to a February 2017 study published in Obesity, long-term cortisol exposure has a significant impact on fat accumulation in the body.
On top of all of that, elevated cortisol levels will increase your appetite and make you crave more energy-dense foods , so you will feel hungrier and eat more too, Veltkamp adds.
Revise Your Diet To Get Lean
If you’ve taken steps to lose weight and considerable belly fat, you’ll have to keep at it to lose the fat under the belly button. Follow a stricter diet that includes only whole foods, ban sugary drinks and avoid most restaurant foods. Meals will consist mainly of a baked or grilled protein, such as chicken breast or white fish, a small serving of brown rice or sweet potatoes and steamed green vegetables or a side salad dressed with lemon juice and olive oil.
Eye-balling portion sizes and avoiding processed foods isn’t enough to lose the last pockets of fat. You must be completely on point with a whole foods, portion-controlled plan. You’ll need to precisely measure your servings to ensure you’re not exceeding your calorie budget. Five or six small meals may help you stay on track with the stricter menu. As you’re losing this last bit of fat, you may also aim for a modest calorie deficit of just 250 calories per day. Too great of a deficit discourages the growth of muscle mass, which you want to encourage to help you burn fat more efficiently, lean out and lose that bit of fat in your low belly.
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Avoid Foods That Contain Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
Theyre found in some and spreads and also often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies .
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat .
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether youre trying to lose weight, limiting your intake of trans fat is a good idea.
Alcohol can have health benefits in small amounts, but its seriously harmful if you drink too much.
Research suggests that too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity that is, excess fat storage around the waist .
Cutting back on alcohol may help reduce your waist size. You dont need to give it up altogether, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people.
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About the author:
Kara Swanson is a certified nutritionist and founder of Life Well Lived. She is married to her best friend and the proud mother of three. Her passion is to make nutrition simple+easy+delicious!
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Effective Tips To Lose Belly Fat
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Belly fat is more than a nuisance that makes your clothes feel tight.
Its seriously harmful.
One type of belly fat referred to as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions .
Many health organizations use body mass index to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin .
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 20 effective tips to lose belly fat, backed by scientific studies.
About The Fat Below The Belly Button
Belly fat consists of subcutaneous fat, the stuff that’s just under the skin and feels soft and pinchable, as well as deep visceral fat. First focus on losing the visceral fat, which responds well to traditional low-calorie diets, cleaner eating and regular exercise. If you’ve lost that, you may find that the subcutaneous fat right under your belly button is more stubborn. The subcutaneous fat, however, is more of a cosmetic issue — the deep visceral fat is what causes your risk for chronic disease to skyrocket.
Abdominal exercises don’t burn fat — they build muscle. You may crunch, leg lift and twist, but when you still have body fat covering the below-the-belly-button region — you won’t see the results you’re after. It’s possible to be thin but still have a high proportion of body fat. Your genes also influence the pattern by which you lose fat. Many people who are of a healthy weight hang on to the fat just above and below the belly button as a last bit of fat storage.
Did you know that keeping a food diary is one of the most effective ways to manage your weight? to easily track calories, stay focused and achieve your goals!
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What Causes Visceral Fat
Fat gets stored when you consume too many calories and have too little physical activity. Some people tend to store fat around their belly rather than on the hips because of their genes.
In women, getting older can change where the body stores fat. Especially after menopause, womens muscle mass gets less and their fat increases. As women age, they are more likely to develop more visceral fat in the belly, even if they do not put on weight.
In men, age and genetics also play a role in developing visceral fat. Drinking alcohol can also lead to more belly fat in men.
How To Lose That Stubbornbelly Fat
Patientswant to know why they cant just do sit-ups to melt away the fat, says Dr.Butsch. When you do sit-ups, youre increasing muscles in the abdomen, butthat doesnt specificallytarget the visceral fat that is around the organsdeeper in the body. Instead, Dr. Butsch recommends these strategies to trim thebelly fat:
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Focus On Low Calorie Foods
One of the most effective ways to lose body fat is to eat fewer calories than the body burns. This leads to fat loss throughout the body, including the abdomen.
Eating fewer calories than the body uses up creates a caloric deficit. This can help burn both visceral fat and excess subcutaneous fat.
Also, low calorie foods are often more nutritious than high calorie foods.
Eating fewer foods that are high in calories and low in nutrition for example, processed foods, baked goods, and french fries is a beneficial way to create a caloric deficit and improve health.
Try replacing these foods with nutritious, low calorie options, such as fruits, vegetables, pulses, and whole grain foods.
Taking in excess sugar seems to be a main driver of weight gain, especially in the abdominal area.
A high sugar intake may increase levels of visceral fat by promoting insulin resistance and spurring inflammation throughout the body.
It can be easy to consume high levels of sugar in drinks without realizing it. Check the sugar contents of beverages such as soda and sweetened tea and coffee.
For many people, reducing the amount of sugar in hot drinks and eliminating soda can remove excess sugar from their diets.
Taking Aim At Belly Fat
Unlike fat parked on the hips and thighs, fat around the middle produces substances that can create serious health risks.
No matter what your body shape, excess fat isn’t good for your health. But saddlebags and ballooning bellies are not equivalent. When it comes to body fat, location counts, and each year brings new evidence that the fat lying deep within the abdomen is more perilous than the fat you can pinch with your fingers.
In most people, about 90% of body fat is subcutaneous, the kind that lies in a layer just beneath the skin. If you poke your belly, the fat that feels soft is subcutaneous fat. The remaining 10% called visceral or intra-abdominal fat lies out of reach, beneath the firm abdominal wall. It’s found in the spaces surrounding the liver, intestines, and other organs. It’s also stored in the omentum, an apron-like flap of tissue that lies under the belly muscles and blankets the intestines. The omentum gets harder and thicker as it fills with fat.
Although visceral fat makes up only a small proportion of body fat, it’s a key player in a variety of health problems.
As women go through their middle years, their proportion of fat to body weight tends to increase more than it does in men and fat storage begins favoring the upper body over the hips and thighs. Even if you don’t actually gain weight, your waistline can grow by inches as visceral fat pushes out against the abdominal wall.
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Calorie Restriction And Intermittent Fasting
In April of 2018, the journal Obesity published findings reiterating the knowledge that calorie restriction packs real benefits for weight loss, noting that “a reduction in caloric intake without malnutrition has consistently been found to produce reductions in body weight.” Their meta-analysis of intermittent fasting or eating few or no calories in periods of about 12 hours or up to a few days adds a new wrinkle to that knowledge.
Obesity reports that, in an overview of several fasting studies, IF routines were consistently shown to reduce both overall fat mass and visceral fat. In fact, when compared to calorie restriction, the practice appears to be just as effective and produce similar levels of weight loss.
Bridget Shea, RD, of the University of Vermont Medical Center, backs up findings such as this, noting that “The benefits of intermittent fasting may include weight loss due to calorie restriction, reduced cancer growth, reduce waist circumference in visceral fat mass, increased triglycerides, a reduction in CRP, which is a marker of inflammation, increased insulin resistance and reduced insulin sensitivity.”
If you’re curious about intermittent fasting as a method for visceral fat reduction or improving your insulin response, Harvard Health Publishing recommends eating only between 8 a.m. and 2 p.m. or waiting to eat for 14 hours after the last meal of the day for three days per week, following your regular eating schedule for the other days of the week.