Tips to Get Rid of Belly Fat Safely and Healthy

You Want to Lose Lower Belly Fat?

     There are many myths around belly fat and how to lose it. If you really think about it, there are two factors that contribute to belly fat: bloating and body fat.

Bloating can be caused by water retention, indigestion, overeating, etc., whereas belly fat is an energy store for the body.

You'll want to ditch both of them, and dream of a flat, toned stomach.

Flatulence can be uncomfortable and excess belly fat can be unhealthy, especially if it's visceral fat, the type of fat that surrounds your organs.

What is Belly Fat?

Before we talk about how to lose belly fat, it's important to know what we're really talking about.

Belly fat is the subcutaneous fat (under the skin) that is around your waist and provides energy stores.

A small amount of fat under the skin is normal and healthy. It is visceral fat, which surrounds the organs of the body, which can be the most dangerous type of fat in excess, and causes heart attacks and diabetes.

It is this excess visceral fat that causes a 'beer gut' (also known as a 'dog' stomach), pushing the stomach out from the inside.

Measure Your Waist

So how do you know if you have too much abdominal fat? Measure Your Waist:

1. Stand up and place the tape measure around your bare stomach, just above your hipbones.

2. Pull the measuring tape until it is snug around your waist, but not pressing against your skin. Make sure the measuring tape is all the way across.

3. Relax, exhale and measure your waist, resisting the urge to suck in your belly.

For women, a waist size of more than 35 inches (89 centimeters) indicates an unhealthy concentration of abdominal fat, and a greater risk of health problems.

Why it's Hard to Get Rid of Fat in Your Stomach

Why is it so hard to lose belly fat? It is a quick energy source for the body. Easy to accumulate but harder to lose. In addition, when you are under stress, your body will continue to release cortisol. It contributes to excess fat in the midsection.

Women tend to naturally store more fat in the midsection for childbearing,

Aging also takes its toll on you. Testosterone helps contribute to lean muscle mass in men. Because men lose testosterone as they get older, their bodies tend to lose muscle mass and gain weight.

The loss of estrogen through perimenopause and menopause can change the distribution of fat in a woman's body, even in the absence of significant weight gain. The fat that had accumulated in the breasts, hips and thighs was concentrated in the abdominal area.

However, that doesn't mean getting rid of belly fat is impossible. It just takes a lot more persistence and intention, with food, exercise, and lifestyle as a whole.

How to Get Rid of Lower Belly Fat

So if you can't get rid of belly fat, these tips will help you achieve your goal:

1. Eat the Right Kind of Fat

Contrary to popular belief, fat doesn't make you overweight or fat. What makes you fat is eating junk food and not exercising regularly

If you want to know how to get rid of belly fat then you need to avoid all types of trans fats which include fried foods, margarine, cakes and baked goods. In addition, limit the consumption of saturated fats such as lard, palm oil, shortening and full fat milk.

The type of fat that you need to consume is unsaturated fats such as nuts, fish, oils, peanut oil, seed oil, and avocados. Especially for men who do exercises to lose belly fat, fish oil is very helpful, because sufficient fish oil can increase testosterone levels. This ultimately helps you lose weight and build more muscle.

2. Avoid Sugar

Avoiding sugar is one of the most difficult ways to lose weight, because sugar addiction is a real thing, and it is very difficult for people to cut back on sugar. However, at the same time, saying no to sugar is also the fastest way to get rid of belly fat.

It is important to keep track of the type of sugar you are consuming. Ingredients such as high fructose corn syrup (HFCS) contribute to increasing waist circumference. Fructose is something that you should watch out for if you want to lose weight.

If you are consuming energy drinks like Gatorade for bodybuilding belly fat, you are consuming HFCS as well. These hidden sugars not only increase your waistline, they can also contribute to type 2 diabetes.

3. Eat more Protein

About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbohydrates. You save 41 calories each time you replace 50g of protein with the same amount of carbs.

4. Cover your salad with vinaigrette dressing

Research shows that acidic foods like vinegar and lemon juice work like lighter fluid in your body's fat incinerator, increasing your carb burning by 20%-40%. Researchers believe the acid blunts the insulin spike and slows the rate at which food is empty from your stomach. Fermented foods such as pickles and yogurt are also good choices for acids.

5. Physical Activity

Studies show that strength training in combination with a type of high-intensity interval training (HIIT) program is the best way to achieve weight management and overall physical conditioning.

Seek advice from a good fitness trainer, who can help you design a personalized training program for you, based on your specific goals, strengths and limitations.

An effective, full-body workout should always include 5 general movement patterns:

Pull — variations of pull-ups and rowing movements

Push — variations of the bench press, overhead press, and push-ups

Squat — squat variations (back, front, goblet, overhead, lunges, etc.)

Hinge — dead-lift variations

Loaded carries — carrying weighted objects while walking

6. Avoid Foods that Contain Trans Fats

Making trans fats is by pumping hydrogen into unsaturated fats, such as soybean oil.

They are found in some margarines and are also frequently added to packaged foods, but many food manufacturers have stopped using them.

These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies.

A 6-year study found that monkeys who ate a diet high in trans fat gained 33% more abdominal fat than those who ate a diet high in monounsaturated fat.

To reduce belly fat and protect your health, read ingredient labels carefully and stay away from products with trans fats. It is often listed as a partially hydrogenated fat.

7. Cut back on carbs — especially refined carbs

Reducing your carb intake can be very beneficial for losing fat, including belly fat.

Diets with carbohydrates below 50 grams per day will lead to loss of belly fat in people who are overweight, people at risk for type 2 diabetes, and women with polycystic ovary syndrome (PCOS)

You don't have to stick to a strict low-carb diet. Several studies show that replacing refined carbohydrates with unprocessed starchy carbohydrates can improve metabolic health and reduce belly fat.

In the Framingham Heart Study, people with the highest grain consumption were 17% less likely to have excess belly fat, compared to those who consumed a diet high in refined grains.

Benefits of Maintaining a Moderate Weight

According to Centers for Disease Control and Prevention. Research has linked obesity to a wide range of health conditions, including diabetes, high blood pressure, heart disease, high cholesterol, depression, and various types of cancer.

By maintaining a moderate weight, people can lower their risk of developing health problems.

Maintaining a moderate weight also puts less pressure on the joints, which can help reduce the pain that comes with some types of arthritis.

Summary

Losing weight and maintaining a moderate weight can be difficult, but by following the tips above, you can ensure that you stay healthy and minimize your risk of developing a variety of different conditions.

Maintaining a moderate body weight can also help you maintain self-confidence and a positive self-image.