Every time you look at the mirror, struck the same question “Can’t I get rid of my belly fat which plays peek-a-boo out of my outfit which I have worn to hide it especially!” It’s too terrible when my favourite cakes, pies, muffins go and get accumulated in the name of spare tires and love handles.
It’s a hard question! Can’t I get rid of my stubborn belly without doing exercise! When am I going to end the endless cycle of tries to lose my belly fat and get into shape?
Besides doing exercises and getting into a strict diet, we aren’t noticing our mistakes which grows mm by mm day by day and grow up to a sagging belly fat!
Now, I am not going to tell you like ” follow this tips to lose 10 kgs in 10 days, cuz I don’t believe in spot reduction unless doing exercise! But I am here with you to let you understand more about
- How Belly Fat Is Formed?
- How Belly Fat Affects Your Body?
- Why I am Skinny And Have Belly Fat With The Skinny Fat Solution?
- How Come Your Friend Eats A lot And Never Get Fat
- Mistakes You Must Change To Get Rid Of Belly Fat!
1. How Belly Fat Is Formed?
Stress and physical inactivity lead to the accumulation of fat in your area rather than other parts of your body. You may think it’s normal, but called visceral fat, it doesn’t behave the same as the normal fat does. Your body holds 3 types of fats.
This type of fat circulates in the bloodstream which makes about 95% of fat in the body.
2. Subcutaneous Fat
This layer of fat lies directly below the skin surface, between the skin and the abdominal wall. It’s what wiggles and jiggles and we are more concerned with and want to lose fat.
If you are pinching a good amount of fat. ( that’s subcutaneous fat under your skin), you have a large amount of visceral fat that’s present under your abdominal muscles.
The dangerous type of fat that lies( below the abdominal muscles) deep into your belly near to the internal organs. Because this fat is so near, it is used as the energy source for the internal organs.
Think about it in this way: if you could buy food from a nearby store and a store in your town! What will you prefer? ( No, don’t name online food delivery) Obviously, the near one right! So, your body thinks in the same way! Why it’s going to pull the subcutaneous fat stores from your arms if it can get energy right next to the abdomen.
2. How Does Belly Fat Affects Your Body?
These larger fat cells produce more hormones and chemicals than your body needs which could impact your health slowly and lead to the risk of stroke, heart diseases etc.
For example: Here’s how visceral fat affects your liver. After blood circulates through the visceral fat, it is directly transported to the liver.
The dangerous substances along with the visceral fat are constantly transported to your liver throughout the day excessively. The increased fat processing in your liver leads to the development of elevated LDL(low-density lipoproteins or bad cholesterol) levels.
3. Why Am I Skinny With Belly Fat?
Yeah obviously, one of the commonly asked questions! Skinny fat and what you can do about it? Scientifically, this happens when you have very little muscle mass but a good amount of body fat.
Weight of your body has nothing to do with this! People with skinny fat are often ending up with two bad options.
If you are cutting your muscle weight, you can lose your pesky belly fat along with your muscle mass! Which makes you look even skinnier.
If you are focusing to gain weight, you will increase muscle mass along with belly fat!
Oh man, what the heck I could do to lose then?
The skinny fat solution- Body Recomposition
It’s targeted to gain muscle and loss fat simultaneously.
- In order to get rid of skinny fat, you need to build up your lean muscle tissue. Wisely, choose resistance training! Don’t go on the gym to lift weights for the sake which won’t lead you to results.
- The real key is to get stronger! Week by week increases the amount of weight you are lifting to be strong. This strength will lead to muscle growth.
- Maintaining Your Ideal Weight- Sounds strange? You should try to maintain your body weight but not focus to lose weight.
- As your strength increases through resistance training along with the amount of muscle tissue, it means you are adding lean muscle tissue and drop body fat at the same time.
- Have patience- In this period of time, you will have to eat less or more in order to maintain the ideal body weight. Eating millets does wonders! Do resistance training for 12 weeks to get effective results.
4. Why Do We All Have That One Friend Who Eats Like A Hog But Never Gains A Kilogram?
Yeah, that’s a raw deal! Really unfair! They might have the following
High Basal Metabolic Rate
Metabolism refers to a series of chemical processes of each cell that turn the calories you eat into fuel to keep you alive. Basal metabolic rate refers to how many calories you are burning while you are doing nothing just breathing.
Face it and trace it back to evolution and you’ll find a fitness gene present in your friend’s body can somehow burn into calories and convert nearly nothing into fat but energy.
Their Bodies Can Suffer In Other Ways That Aren’t Weight Related
There could be chances present for an underlying medical condition such as a weakened immune system, fatigue and internal body fat.
Hormones May Be Well Functioning
Ghrelin, leptin, cortisol is well balanced.
Keyways to control your hormones are sleeping adequately, eating nourishing foods and resting while necessary.
Are you with me ? Great, then! Let’s finally go to what you need most important!
5. What Are The Mistakes You Are Doing Which Develops Belly Fat!
1. Change Your Cooking Oil
Oil plays an important role in your diet! Let me tell you that this type of refined oil is the dirtiest way to cook food which grows your belly fat. Not advertising:)
Revealing the ugliest truths behind refined oils.
- They are extracted at a very higher temperature which removes all the essential nutrients instantly and filtered by harmful chemicals to expose it as a clear form.
- They contain transfats which are very unhealthy. Along with oils, the food and drug administration estimated 95% of prepared cookies, 100% of crackers contain transfats.
- They raise your bad cholesterol. Lower the good cholesterol.
Researchers at Wake Forest University have found that trans fats increased the amount of fat around your belly. Not only they add fat but move fat to the other areas apart from the belly. So what you can do about it?
No worries, cold-pressed oils are extracted at a very lower temperature which saves all the nutrition and helps to reduce weight acid is easy to digest due to lower cholesterol levels.
2. You Aren’t Getting Enough Sleep
Lack of sleep affects your hormone levels to get imbalanced which then impacts your hunger levels the next day. Chamomile tea is an excellent tip!
The two main hormones affected will be ghrelin ( which signals that you are hungry) and leptin (which signals you are full). When you don’t get enough sleep the level of ghrelin rises and leptin drops. Sleep at least 7-8 hours a day and not more than that.
3. You Are Feeling Stressed
Stress causes a human body to provide a steroid hormone called cortisol. This hormone makes you crave for sugary foods which provide instant energy.
If the cortisol levels remain high for a long period of time, it increases the amount of fat your belly stores. Exercising without rest can also increase your cortisol levels.
4. You Are Not Eating Enough Protein
Proteins help to build and preserve lean muscle tissue and can increase the number of calories you burn. Good sources of proteins are
- Chicken breast
5. Ignoring Green Leafy Vegetables
Green vegetables, in general, is a great way to decrease hunger and increase fullness to the increased fibre and they are not at all calorie-dense.
6. Drinking Too Much Alcohol
Research studies show that too much alcohol can help you gain belly fat. A typical beer contains 150 calories and if you drink them in one sitting, you result with a big fat balloon in your tummy.
7. Eating Too Fast
Eating too fast may cause you to gain weight. brain takes about 20 minutes to know that you are full, so make sure you are eating food mindfully.
8. Limit The Amount Of High Sugar Foods You Eat
Sugar spikes insulin which is the fat-storage hormone and also decreases insulin sensitivity. Instead, you can stick to fruits that satisfy your sweet tooth.
For example, an Oreo biscuit which contains 40 calories will be easily broken down into simple sugar effortlessly but a serving of broccoli needs a high amount of calories to digest.
9. Replace Your Tea And Coffee
Green tea is one of the most effective solutions. They directly impact fat cells. Increases your metabolic rate and reduce the amount of calorie intake which does wonders for reducing belly fat!
10.You Are Expecting A Quick Fix
Weight reduction is not overnight magic! Stay patient throughout the belly fat reducing journey. Visualize yourself thin and this keeps to be focused on your goal weight and reminds you that you can keep working on it!
Bottom Line Message
However, in reality, the appearance is the least of your problems, which should be real concern about is what is going inside your tummy!
By understanding your belly and following the steps to get rid of belly fat, you will be able to stick to this for a longer period which will allow you to type the fat stores around your waist. Better late than never!
Keep this in mind and start today!