Important things to know for effectively losing belly fat

Belly fat not only makes one look out of shape but also increases the risk for certain health issues like heart diseases, diabetes, metabolic syndrome, and even cancer. Contrary to popular notions, even thin people with excess belly fat are prone to these health risks. Therefore, working toward losing belly fat is essential.

For some people, it can be difficult to lose belly fat faster; however, it is more important to focus on losing belly fat and attaining better health gradually than emphasizing on losing the fat quickly.

What are the risk factors for excess belly fat?

• Inactivity – People who don’t exercise regularly or remain inactive often develop excess belly fat. There can be multiple reasons for inactivity such as busy schedule, certain health conditions, or age; however, taking at least 30 minutes out every day for any form of exercise is important. People with health restrictions can consult their doctor regarding the same.
• Menopause – The hormonal changes that women go through during menopause may result in the fat storage in lower abdomen or belly.
• Stress – Stress hormone, or cortisol is essential for survival. However, when this hormone is produced in excess, it can lead to fat storage in the belly.
• Genetics – Genes often play a major role in health conditions like obesity. Correspondingly, genetics also influence the tendency to store fat in the abdomen.

What are the health risks associated with excess belly fat?

• Heart diseases – The belly fat consists of visceral fat, which causes high blood pressure and high cholesterol, thereby resulting in an increased risk of chronic heart diseases.
• Type-2 diabetes – The visceral fat can increase insulin resistance in the body that can cause type-2 diabetes.
• Cancer – Visceral fat releases cytokines in the body that can signal the body to produce hormones that can cause healthy cells to divide and multiply leading to cancer.
• Sleep disorder – Abdominal fat has been linked with sleep apnea, which is a type of sleep disorder. Fat in the belly can interfere with the chest wall and tracheal traction that contributes to obstructive sleep apnea and other sleep disorders.

How to lose belly fat naturally?

• Consuming a high amount of soluble fiber is an effective way to lose belly fat as soluble fiber absorbs water and forms a gel that slows the food down as it passes through the digestive system. This helps in making a person feel full and consequently eat less.
• Cutting on trans fat will help one lose belly fat faster. Several studies have linked trans fat with excess belly fat and obesity. Therefore, limiting or cutting the intake of trans fat can help in losing belly fat.
• Alcohol can cause increased belly fat when consumed in excess, hence, limiting alcohol intake can help one lose the fat.
• Eating a high-protein diet that includes lean meat, fish, and beans assists in shedding pounds and losing belly fat.
• Reducing stress levels can help one lose belly fat as stress is one of the prominent causes of abdominal fat.
• Cutting down on sugar can show great results in losing excess fat from the belly as well as other parts of the body.
• Exercising along with following a healthy diet can show quick results while trying to lose belly fat.

What are some fad diets one can follow to lose belly fat?

• Atkins diet – This is a high-protein and high-fat diet that restricts the consumption of carbohydrates in the first few weeks and adds them gradually depending on the individual’s tolerance. It is one of the most effective ways to lose overall weight.
• Paleo diet – This diet is based on the diet followed during the Paleolithic era. It focuses on eating only whole and unprocessed food that helps in reducing belly fat and achieve the desired weight.
• Vegan diet – This diet consists of only plant-based foods and excludes meat and animal (dairy) products. People who follow the vegan diet are often successful at losing and maintaining their weight.
• Ketogenic diet – This diet provides less than 30-grams of carbs a day. This fad diet promotes healthy weight loss and is one of the most effective diets to lose belly fat.

Though these diets have been proven to show desired results and improve the overall health of a person, it is important to consult a medical professional before following any of these diets.