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How Does Belly Fat Accumulate
Were still learning about the exact mechanisms behind how we accumulate stomach fat, especially visceral fat, but we do know that stress and the hormone cortisol plays an important role, regardless of our age or life stage. In addition to this, a poor diet which is high in fast-releasing carbs and low in protein, combined with alcohol consumption, a lack of exercise and disturbed sleep will all influence our girth.
Another factor is our genetic make-up, researchers believe our genes influence how effectively we burn energy, our behaviour and our risk of developing obesity and associated diseases.
Increase Your Neat To Get Rid Of Belly Fat
We’ve been conditioned to think that super hard exercise is going to be the thing to help us get results, especially when trying to lose lower belly fat. In fact surprise, surprise it’s much more holistic than that. Instead of hammering the HIIT, keeping your nutrition, exercise and general movement in check are all important.
Outside of gym workouts , the movement you’re doing walking to the shops, making a cup of tea or taking your pooch out to stretch their legs can contribute more to hitting your healthy fat loss goals. This is known as NEAT and is a cornerstone of healthy body composition.
‘NEAT simply refers to the energy used carrying out any daily activity that isn’t formal exercise or sleeping,’ says Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching.
NEAT plays a major role in how much energy you expend per day and increasing your metabolic rate. It also helps control your blood sugar, aid muscle recovery, lower stress levels and improve cardiovascular health.
You can increase your NEAT by walking instead of taking public transport, opting for the stairs over the elevator or doing household chores. Whichever you choose, they’ll all contribute to the process in which you lose belly fat.
Get around everything you need to know about NEAT exercise with our full explainer.
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What Causes Belly Fat In Women
In this day and age, belly fat in women is becoming increasingly common and worrying!
There are a number of factors that can cause belly fat.
But in this article, I will talk about some primary factors I found out to be the root causes of getting lots of fat around the abdomen area.
If youre familiar with my blog, you know that I lost 41 pounds in a few months of following a low carb diet.
I also had to deal with belly fat and I thought I wouldnt lose it without the need to join a gym. I was wrong!
In fact, I just had to eat the right carbs, the best fat burning foods.
Once I spot the culprits behind my big tummy, I decided to apply small changes to my habits, especially diet-wise.
And after a few months, the results were so visible! I could see how I was losing those stubborn abdominal fats.
Before we get into the meat of the matter, lets see what causes belly fat, in the first place.
Meals That Melt Belly Fat Say Dietitians
Tired of your belly constantly feeling bloated? While it could be related to a combination of things, sometimes having a bloated belly can simply be due to the types of foods you’re eating. Whether they are gassy foods or high in sodium, food can significantly impact belly bloat. This is why having a few meals that can help melt belly fat can be super helpful when you’re feeling uncomfortable.
In order to determine a few foods that can help with your belly bloat, or even help you lose a few pounds and give you that flat belly, we spoke with some registered dietitians to determine the best meals that melt belly fat. From snacks to tips for your dinner, here’s what they had to say. And for more healthy eating tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.
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Alicia Mcalpine Has Lost 38kg
Alicia reveals her biggest downfall was her eating habits.
I would eat whatever I wanted, whenever I wanted and soon saw my weight spiral out of control. Between 2002 and 2015 I put on over 50kg,she says.
After starting The Healthy Mummy 28 Day Weight Loss Challenges I have lost 38kgs* and am still on a mission to lose another 12kgs. Im feeling pretty proud of how far Ive come and know I will succeed in losing the extra kgs!.
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Swap Your Beef For Salmon
Its a common mistake to try to lose your fat by cutting fats completely out of your diet. Its not just ineffectiveits unhealthy. The trick is getting the right fats. Saturated fats, which are found in meat and dairy, arent going to do any favors for your weight loss goals, but swapping those fats for some types of polyunsaturated fats, like salmon, is a better choice.Salmon wont necessarily make you lose weight, but according to San Francisco Gate, swapping your regular meat for fish is a step in the right direction.
What Is Belly Fat
Before getting into the flat belly diet, know that there are two types of belly fat, visceral fat, and subcutaneous.
Subcutaneous fat is the fat that sits below the skin.
When you poke your belly, thats the type of fat that you feel.
Lipolysis can lead to long-term weight gain.
The other type, which is the most harmful is visceral fat.
This is the type that surrounds your internal organs in the abdominal cavity .
Your body can store fat not just in your muffin top but in your hips and thighs. This can give your body a pear-shape.
Before starting a new program, you need to learn your body composition and to measure parts of your body to track your progress.
This can be done by calculating your Body Mass Index , waist to hip ratio, waist circumference, and/or body fat percentage.
Your BMI will determine where you fall in the range from underweight to obese. A heavier weight increases your BMI.
Abdominal obesity can be reduced through a full-body fat reduction.
You can also get tested for risk factors such as fat genes prior to starting this zero belly diet.
If youre a beginner, a simple way to start a belly fat burner diet is a four-day jumpstart program.
But simple is not always the better way.
Long-term reduction of your bodys fat needs a change in behavior.
A single crunch isnt going to give you significant reduction but working at it for a long period of time will change your entire body.
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How Much Body Fat Should You Have
The way in which women could and should lose belly fat is different to that of men. Women need somebelly fat to function fat cells store oestrogen, so having too little can cause your whole hormonal function to go out of whack, causing serious health issues such as irregular periods and even infertility.
To that end, striving to lose fat from your stomach with the aim of getting a six-pack, for most females, wouldn’t be healthy. Instead, aim to sit within the 21-30% body fat category. This is what’s considered a healthy body fat percentage range for women.
Lose Belly Fat By Macro Counting
If you’re already familiar with counting calories and want to fine-tune your fat loss efforts to focus on how to lose belly fat in particular, you might want to consider learning how to count and calculate your macros.
“Counting macros” is a diet technique to make sure you’re eating the right amounts of each macronutrient protein, fat and carbohydrates. By tweaking the volume of each you can make your fat loss efforts more efficient.
How? Each macronutrient plays a different role in keeping our bodies ticking over. In broad strokes: protein helps to build and maintain muscle tissue, carbohydrates provide fast and slow-release energy and healthy fats support hormone function.
Tweaking the volumes you eat can help build muscle and lose body fat more efficiently, as well as allowing you to re-incorporate some of your favourite foods. Because you’re looking at what makes up what you eat, foods that are less nutrient-dense can be incorporated . All you’ll need to do is work out how that impacts the rest of your day.
Counting macros isn’t for everyone, but it can be a helpful guide if you find counting calories too restrictive.
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What Causes Belly Fat
Numerous studies lead some to believe your biochemistry and fat genes have everything to do with excess abdominal fat .
But more often than not, lifestyle choices trigger abdominal obesity.
Belly fat is caused by many factors, mostly related to certain lifestyle choices. Here are some that can add inches to your waist size.
- Poor nutrition and diet too much junk food
- Binge eating and emotional eating
- Slow metabolism and blood flow
- Trigger hormones like cortisol, the stress hormone
- Lack of physical activity
- Fad diets
- Starvation mode
Improving your diet, increasing activity, reducing stress, and making other lifestyle changes can all help you lose stubborn abdominal fat.
Water retention may give the illusion of extra weight. These can be controlled in a zero belly diet.
Extra weight affects many of your other systems too such as your digestive system and your immune system.
Visit an M.D. of endocrinology if hormones are a concern or youve gained too much weight quickly.
Diet To Get Rid Of Excess Belly Fat
Consuming more calories than you burn can make you more likely to develop visceral fat. It sometimes accumulates around the abdomen.
Eating the right foods may help aid weight loss. Avoid or limit foods that are highly processed and high in refined sugars and bleached grains. Theyve been linked to blood sugar instability and inflammation in the digestive tract.
Instead, focus on adding healthy protein and fiber sources to your diet. Cruciferous veggies may help keep you full for longer and contain many nutrients. These include:
- broccoli
- kale
- cauliflower
Protein can boost your stamina and energy without adding a lot of calories to your daily calorie needs. Some protein sources include:
- hard-boiled eggs
- beans and legumes
- nuts and seeds
Avoid or limit artificially sweetened drinks, including energy drinks and diet sodas. Stick to anti-inflammatory beverages, such as unsweetened green tea and water.
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Can You Really Lose 10 Pounds In A Week
This diet became popular because it claims you can lose 10 pounds in a week.
Theoretically, this rate of weight loss is possible for overweight people who severely restrict calories. However, most of the weight loss will be due to loss of water, not fat.
Water weight drops rapidly as the bodys glycogen stores decline, which happens when you restrict carbs and calories .
This looks good on the scales, but that weight will be regained when you begin eating normally again.
Bottom Line:
It is possible to lose 10 pounds in a week. However, most of this will be water weight, which is regained when you start eating normally.
Ways To Lose Belly Fat And Live A Healthier Life
Maintaining a trim midsection does more than make you look greatit canhelp you live longer. Larger waistlines are linked to a higher risk ofheart disease, diabetes and even cancer. Losing weight, especially bellyfat, also improvesblood vesselfunctioning and also improves sleep quality.
Its impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you cant see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.
Heres how to whittle down where it matters most.
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Simple Ways To Lose Belly Fat Based On Science
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Losing abdominal fat, or belly fat, is a common weight loss goal.
Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease .
For this reason, losing this fat can have significant benefits for your health and well-being.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches in men and 35 inches in women are known as abdominal obesity .
Certain weight loss strategies can target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.
Apples And Peanut Butter
Hannah Ackermann, RD, says that eating fiber-rich foods is important for your gut health, as well as stabilizing your blood sugar. Apples, in particular, are a great example of a fiber-rich food that can help with your overall digestion and metabolismkeeping your belly nice and flat.
“An apple’s skin, the outside shell of beans, and the seeds in blackberries are great examples of insoluble fiber,” says Ackermann. “Our body cannot break insoluble fiber down, so it moves through the digestive system relatively intact, adding bulk to stool and keeping our digestive system moving.”
In general, eating fiber-rich foods means you’ll eat less overalland cause less belly fat in the long term.
“Fiber is an often overlooked but vital nutrient for gut health, weight management, lowering cholesterol, and regulating blood sugar levels,” says Ackermann. “By definition, fiber is the non-digestible part of carbohydrates that adds bulk to food. Consuming more fiber-rich foods helps you feel fuller after eating, so you generally eat less throughout the day.”
So enjoy an apple with a tablespoon of peanut butter to round out your snack and keep you feeling full for a long time after! Or how about one of these 25 Delicious Apple Recipes?
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Ryann Reid Has Lost 40kg
After suffering from bipolar disorder and weight gain from the prescribed medication, Ryann decided to sign up for The Healthy Mummy 28 Day Weight Loss Challenge.
Ryann has now lost 40kgs* and developed a healthy relationship with food and exercise.
The gorgeous mum is happier than ever and says: I am so proud of myself and I am thankful that The Healthy Mummy has allowed me to find myself again.
Watch Your Stress If You Want To Lose Belly Fat
‘Stress may be an evolutionary response that helps keep us alive,’ says performance nutritionist and qualified dietitian, Tom Irving, ‘but frequent and persistent doses can elevate cortisol levels, which is both inflammatory as well as antilipolytic .’
Why? Well, when we’re in “flight or flight” mode, the body releases glucose into the blood to prepare you for a difficult situation, explains Catherine Rabess, dietitian and NHS dietetic manager.
‘Once the adrenaline wears off the blood glucose levels drop, leaving the brain to send signals of hunger and increasing appetite. This could be in the form of sugary cravings. It’s completely normal.’
Often, this kind of stress is associated with unhealthy habits like emotional eating, not getting enough sleep, skipping meals, eating quick and accessible fast food and exercising less, she adds all of which can lead to unhealthy weight gain.
Add a year plus of COVID-19 upheaval into the mix and you’ll understand why you might find it more difficult to lose body fat now than previously. This isn’t something to beat yourself up over. It just means you may need to be more vigilant about managing your stress as much as you can by controlling what’s controllable and reminding yourself that losing body fat needn’t be your biggest priority right now.
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