Belly fat is often extremely hard to lose. Belly fat can make it difficult to fit into stylish clothing, but the bigger problem is that it is often harmful to your health. Following a few simple strategies can help you get rid of your belly fat and get the lean and toned physique you always wanted.
Why Worry about Belly Fat?
There are two main types of fat: subcutaneous fat and visceral fat. Visceral fat lies deep within the body and wraps around the organs. It is particularly difficult to lose. The layer of fat that is located inside the belly has a specific name – omentum.
Excess fat of any kind is dangerous because people who are overweight are more likely to suffer from metabolic diseases later in life, but omentum is particularly dangerous. Fat released from the omentum is taken to your liver. It can then be processed and travel to your arteries as LDL cholesterol. This can increase your risk of suffering from cardiovascular disease.
In addition, omentum can interfere with hormone production. If you have a lot of omentum then your body will produce less adiponectin. Adiponectin is a hormone that affects your leptin production. Leptin is the hormone that controls hunger. If you have a lot of omentum, it is harder to keep your hunger in check. Because of this delicate balance of hormones, your omentum is releasing hormones that could make you fatter. So the more belly fat you have, the harder it is to lose it. Fortunately as you start to lead a healthier lifestyle, your body will start experiencing the health benefits even before the omentum starts to break down.
Losing Belly Fat is Good for your Health
When you start to lose belly fat, you will often start to notice changes in many of your key health markers. Your blood pressure will often return to a healthy range and your cholesterol profile will often improve. If you have blood sugar issues, they will often improve and your insulin levels will return to a normal range. You will probably have fewer cravings, experience more energy, have lower levels of inflammation and have an improved immune system. As you lose weight and particularly as you lose belly fat, you will feel better and be healthier.
Losing Belly Fat with Food
Slow and sustainable fat loss is your best option. Use an online calculator to determine your maintenance calorie allowance, and then aim to consume 500 calories fewer than that allowance. This will result in a slow but steady fat loss of about one pound per week- a good starting point for a long term diet.
Losing Belly Fat with Exercise
Contrary to popular belief, cardio is not always the best fat burner. If you want to lose belly fat and keep it off, try to add resistance training with heavy weights. Resistance training will help you to gain muscle mass, and that increased muscle mass will burn additional calories even when you are not actively exercising. This will make it easier to not just get rid of belly fat, but to keep it off.
De-Stress to Lose Belly Fat
Reducing stress can play a major role in losing belly fat. Stress elevates cortisol levels and encourages your body to store fat in the belly area. If you are not stressed, you will lose belly fat more readily. So lowering calories without lowering stress could prevent you from losing that resistant belly fat.
By finding ways to reduce the level of stress in your life, you can make it easier for your body to break down belly fat. You will still need to use diet and exercise to create a calorie deficit, but reducing stress will make it easier to lose fat from those trouble spots.
While losing excess belly fat is a good idea, it is something that should be done with care. Talk to your doctor before embarking on any diet or exercise regimen. Do not make large changes to your lifestyle without making sure that you are healthy. This is particularly important for anyone who is overweight, has a pre-existing medical condition or has been sedentary for a long time. However, everyone can benefit from a health consultation before they start a new healthy living regimen.