Are you someone who has tried everything to lose fat around your belly area, yet, no results? Read the article below to understand everything about belly fat.
Belly or abdominal fat always leaves us horrified until we have that particular inch off of the waistline. Visceral fat is the fat present in the abdominal cavity between which the abdominal organs like the liver, kidneys, intestines, etc., are packed. It is also called intra-abdominal fat. Belly fat comprises subcutaneous fat and visceral fat. Yet, the terms visceral fat and belly fat are used interchangeably. Studies claim that the fat cells, specifically abdominal fat cells, are biologically potent. They can be collectively considered an endocrine gland or an organ that secretes hormones and other chemicals that determine an individual's health condition.
An average amount of visceral fat is significant because it protects the internal organs. It also acts as an energy reserve for the body. However, an increase in this fat beyond the normal range leads to deleterious effects on health. Increased visceral fat hampers the hormones' normal levels and proper functioning, and causes metabolic disorders. Abdominal fat produces cytokines like tumor necrosis factor and interleukin-6, increasing the chances of developing cardiovascular diseases.
Cytokines and other biological products raise the body's sensitivity to insulin, hence type-2 diabetes. They may also cause hypertension and blood clotting disorders. Visceral fat also produces free fatty acids, which can affect the synthesis of lipids in the body. It is also directly related to abnormal lipid levels, insulin resistance, and respiratory issues. It may also cause breast cancer and gallbladder diseases in women. Due to the reasons mentioned above, it is highly imperative to maintain a normal waistline by getting rid of extra belly fat.
The factors controlling the overall weight of the body, including abdominal fat, are:
Calories that are gained and lost throughout the day.
The age of a person.
Hereditary and genetic factors.
Habits of an individual.
As age increases, the muscle mass decreases, and the body requires fewer calories. Due to this, the extra calories get accumulated as body fat, particularly in the belly. The reducing estrogen level in women as they age also contributes to belly fat. The genes dictate the capability of the body to gain or lose weight and the vulnerable sites of fat deposition in the body. Excess consumption of alcohol adds to the abdominal fat too.
The market is flooded with advertisements that disclose tips for losing belly fat. But, these commercials usually focus on just one or two ways to shred off fat, as it is easy to follow them compared to a couple of guidelines together. However, these advertisements are not very helpful as it requires a bunch of suggestions for getting into shape. One can start with a simple method by picking up one piece of advice and making it a habit, and then gradually, all the tips can be adopted.
Some common yet easy ways of losing fat are as follows:
Picking Up on Workout: Usually, exercise is the first one to be included in the daily routine. Movement of moderate strength can be done regularly for thirty to sixty minutes. Physical activity helps decrease the levels of insulin in the blood, which prevents the body from craving sugars and the liver from using fatty acids. It reduces the chances of developing diseases like cancer, stroke, diabetes, cardiovascular diseases, and mental problems.
Lifting Weights: Raising weights at the gymnasium also burns calories and increases muscle mass. Even in the resting phase, the calories are lost if weights are lifted during some part of the day.
Cutting on Carbohydrates: Several studies have shown that cutting carbohydrate intake from the diet helps lose more weight than slashing fat. A low-carbohydrate diet is far more effective in losing weight than a low-fat diet. Weight loss causes a loss in muscle mass besides fat loss, so care is to be taken to maintain an appropriate muscle mass.
Having a Healthy-Fat Diet: A diet with an optimal amount of monounsaturated fats like olive oil, nuts, seeds, fish, etc., tends to decrease abdominal fat.
Preceding Meals with Vegetables: Vegetables, both starchy and non-starchy, comprising a major portion of feed, should be eaten first, at least half a plate of it. The vegetables are fiber-rich, and having them first leaves less space for other food to be eaten, which might be less healthy.
Going for an Eating Plan Instead of a Diet: Adopting a low-carbohydrate consumption in the diet impulsively leads a person to choose healthier and better options like fruits, vegetables, beans, etc., which contain healthy sugars and are rich in fiber. High sugary and less fiber consisting foods are excluded from the diet.
Using Additives Carefully: Before buying or having additives like sauces, gravy, salad dressings, etc. A clear picture of their contents and effects should be drawn as they are often a rich source of fats and calories.
Steering Clear of Processed Foods: Packaged and processed foods should be kept at bay as they are a treasure of sodium, sugar, and trans fats, all of which contribute to weight gain.
Avoiding Long Hours of Sitting: Holding on to the chair hard for prolonged hours contradicts the benefits of physical activity. If the job does not allow one to move around often, frequent breaks can be taken to avail maximum profits of workout.
Getting Adequate Sleep: According to a study, getting sleep for fewer than five hours leads to weight gain and abnormal fat deposition in the body.
Choosing a Circle of Health-conscious Folks: The studies claim that a person tends to follow what his friends or loved ones practice, so having a close group of people focused on health and healthy lifestyle influences a person's habits.
The solution to getting rid of excess belly fat does not require drugs or supplements. But, it does need great effort and patience. Losing belly fat is a painstaking process, and besides an active lifestyle, a fruitful diet is necessary. Therefore, a physician, a dietician, and an exercise trainer should be consulted to seek the best results.
Last reviewed at:
27 Apr 2022 - 4 min read
Query: Hi doctor, I am an 18-year-old male. My height is 191 cm, and my weight is 82 kgs. I was on a diet for six months earlier when I was 110 kgs. Now I have lost 27 kgs in six months. I am leaving my diet because I am feeling very tired. I think my body is in a nutritional deficiency state. I exercise ... Read Full »
Query: Hello doctor, I am a 35 year old male. I think I have ED. I am not able to get erections on thoughts alone. However, I am able to get an erection if I use my hand. Also, I masturbate twice daily in an upside down position. I did not have sex recently but when I had it, I was not able to get an erect... Read Full »
Article Overview: The liver is the largest gland in the body. Its primary function is to process the food and drinks we consume. and filter out the harmful substances. In this article, read about the various grades of fatty changes that can take place in the liver and how they can be effectively managed. Read Article
What Does Fatty Liver Mean? The liver is the largest gland in the body. Its primary function is to process the food and drinks we consume and filter out the harmful substances. A certain amount of fat is normal if present in the liver. But due to various factors, excess fat can start accumulating in... Read Article
Most Popular Articles
Do you have a question on How To Lose Belly Fat or ?Ask a Doctor Online