The fats that accumulate around the vital organs and around the mid-section is known as visceral fat, and it’s the most harmful type of fat. It produces inflammation, which affects the rest of the body and leads to a higher risk of developing type-2 diabetes and heart disease.
To reduce weight in this area, it’s important to reduce portion sizes and therefore caloric intake and to go on a diet that includes plenty of fruits and vegetables, lean protein, low-fat dairy, and whole grains.
Everyone has some belly fat, even lean people with flat abs, and that’s normal. But too much belly fat can affect your health in a way that fat found in other parts of the body doesn’t.
Some fats are right under the skin, and others are deeper inside, around the heart, lungs, liver, and other organs of the body.
The deeper fat called visceral fat is a bigger problem, even for thin people. Everyone needs some visceral fat, as it provides cushioning around our organs, but too much of it, may be more likely to lead to high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers( breast and colon cancer).
When you gain too much weight, your body starts to store your fat in unusual places, and with increasing obesity, some people’s regular areas to store fat are so full that the fat is deposited into the organs and around the heart.
In addition to the health aspects of losing belly fat, there is also the cosmetic aspect, where having a flat belly will help you feel better in your own skin, and in your clothing and help give you a boost of self-confidence.
Tips To Lose Belly Fat
Eat Foods That Burn Belly Fat
When it comes to weight loss, your diet is the most important factor. It is even more important than exercise, which is pretty important too, for belly fat weight loss.
Here are the top belly fat burning foods:
Peppers: Peppers such as chili peppers, jalapenos, even cayenne powder help increase fat loss by increasing metabolism, and stave off hunger. They give you a healthy dose of metabolism boosting vitamins too.
Eggs: Eggs are high in lean protein, and will help keep your cravings in check. This will make you eat less and lose belly fat faster.
Beans: beans have the perfect balance of carbs and protein and they keep you full for hours. Black beans, kidney, lentils, garbanzo, and cannellini are all good choices when you are planning to lose belly fat.
Nuts and Seeds: Nuts and seeds not only keep you full, they can help you lose weight and even increase your metabolism. Almonds, walnuts, macadamia, cashews, pistachio, chia seeds, and hemp seeds are good examples and are rich in healthy protein.
Berries: berries have a metabolism-boosting ingredient, and are packed full of Vitamin C and fiber. Fiber helps raise your metabolism and that helps you shed belly fat fast. Blueberries, raspberries, blackberries, strawberries, and cranberries, are all good choices.
Avocados: Avocados are full of fiber, which is fantastic for weight loss and are a good antioxidant. Avocados contain healthy fat which will actually tell your body to release fat.
Leafy Greens and Veggies: This group of food helps you feel satisfied longer, boost your metabolism and turn off your hunger receptors. As a result, you will eat less and lose more belly fat. They’re low in calories and high in fiber, making them the ideal weight loss food.
You can even make green smoothies by including spinach, romaine lettuce, kale, Bok choy, arugula, chard, and mustard greens.
Citrus Fruit: citrus fruits are big metabolism boosters, and so good for your vitamin c source. It is so easy to work into your diet, and you can simply squeeze some lemon, lime, orange, or all three into your cup and enjoy all day.
Coconut: this is another healthy fat that tells your body to release unwanted body fat, including belly fat. Try adding coconut water or coconut milk to your morning smoothie, or switch cooking with butter for coconut oil.
Foods to Avoid
In contrast to the foods mentioned above, you should avoid foods that cause belly fat. There are some foods that should be avoided, and the best way to lose belly fat involves phasing such foods out. They include:
Processed Food Sugar and Sugar Substitutes: Try to remove all the prepackaged, preservative-filled junk from your diet and replace it with whole foods, and try to get your sweet fix from nature, like honey and fruits. Traditional sugar will only turn into more fat, and even worse, can make you sick and fool your body to hold onto fat. The more sweets you eat, the more you crave, so, learn to eat less and you will crave less.
Carbohydrates: Try and cut refined carbs that can be found in white bread, pasta, and flour as they are the worst. Try swapping them for all natural whole wheat versions.
Unhealthy Fats: this includes the fried foods, heavy buttery dishes and unhealthy cuts of meat like bacon.
Alcohol: alcohol contains empty calories, extra carbs and loads of sugar, and if you want to get rid of that belly fat, and then put down the beer, it is not helping your efforts. Trust me, the calories and sugar in those mixers are seriously hindering your weight loss efforts.
Remember not to skip meals, since skipping even one meal can lower your ability to lose belly fat. Your body will sense starvation coming when you skip meals, and try to prepare by storing fats, and this will make weight loss that much harder. So stop skipping meals and just eat smart.
Energetic exercise trims all your fat, including visceral fat, and you should try to get at least 30 minutes of moderate exercise, 5 times (days) a week. Simply activities like walking are inclusive. Just ensure that it is brisk enough and that you work up a sweat and breathe harder, with your heart rate faster than accustomed.
To achieve the same results in half the time, step up your pace and get vigorous exercise for 20 minutes a day, at least 4 days a week.
Jog, if you’re already fit, or walk on a treadmill if you’re not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective.
Raising your heart rate for 30 minutes at least three times per week, help slows down how much visceral fat you gain.
Maintain an active lifestyle, clean your compound, rake leaves, work the garden, play soccer with your kids; it doesn’t have to be in the gym. For beginners, it’s a good idea to check with your healthcare provider before starting a new fitness program.
Get More Sleep
Sometimes we don’t sleep because our mind is active, or we are stressed or just crazy schedules. Sleep is so important to get rid of belly fat and achieve optimum health.
As a general rule, try to get between 7-9 hours of sleep each night. It won’t always happen, but try. Set a sleep schedule, and your body will get it and will set a sleep cycle. Experts have found that maintaining a sleep cycle is integral to healthy living.
Deal with Stress
Everyone has stress, but how you handle it matters. The best things you can do as far as stress is involved is to include relaxing with friends and family, meditating, exercising, and getting counseling.
These activities leave you healthier and better prepared to make good choices for yourself and your family.
Exercise probably has the most immediate benefits, because it gets at both obesity and stress.
Simply take a good hard look at yourself and your diet, and then make a few modifications you can stick with and get your body moving. Don’t be hard on yourself, because, learning how to lose stomach fat is a process. Simply find areas to improve and work on them.
Weight loss is hard enough, and putting yourself down certainly does not help. Stop perceiving yourself as being fat, and be kind and patient with yourself. Remember that stress causes weight gain.