6 Ways to Reduce Belly Fat

Belly fat is sometimes a cause of joke for men and women but others do not understand that belly fat can be related to serious medical health condition. Though it is normal to see someone who is heavy to lunge around with extra fat in the abdomen area but it is something that should be overlook because belly fat carries many health risks.

What is Belly Fat?

Belly fat or known as abdominal obesity is build up of fats around the waist area. Clinically, this condition is known as belly jabba. It is most common to see that those people who carry extra pounds have belly but surprisingly, not just overweight people have the belly fat. Even thin people can have belly fat.

Generally, there are two types of fat. The first type of fat is found only in subcutaneous or just beneath the skin. It is normally stored under the thighs, buttocks and abdomen.

However, the more serious problem is the fat that affects the vital organs of the body and that type of fat is visceral fat. This type of fats affects the liver, digestive tract and heart.

Excessive visceral fat may result to belly fat in which the abdomen is protruding extremely. People with belly fat are known to have apple shaped type of body. This body shaped condition is related to serious ailments like:

  • Heart problem
  • Diabetes
  • Stroke
  • Cholesterol
  • Breast cancer
  • Sleep apnea
  • Colorectal cancer

What are the causes of belly fat?

Belly fat is due to some factors. Some of the causes of belly fat are:

  • Aging plays a role in belly fat, as men and women increase their age, muscle mass decreases. Lower muscle mass reduces the ability of the body to burn calories making it hard to remove excessive pounds.
  • For men, belly fat is associated with drinking. Belly fat is often associated with beer belly. However, beer alone is not the main culprit of belly fat, other liquors can also cause belly fat. Alcohol should only be taken moderately because low intake of alcohol may mean lesser calories and less chance of gaining beer belly.
  • Thin women may also have belly fat as they reach menopausal stage. This is due to lack of estrogen.
  • For some, they gain belly fat due to genetic reasons.

What are the symptoms of belly fat?

The main symptom of belly fat is the size of the abdomen. In order to say that you have unhealthy deposit of belly fat is by measurement.

For women, waist measurement of 35 inches may signify unhealthy deposit of fat around the abdomen area. For men, a measurement of 40 inches may characterize belly fat.

What are treatments to reduce belly fat?

Treatments to belly fat do not only aim to reduce the unsightly protruding abdomen. But the aim of the treatment is to have a normal weight.  Exercise and lifestyle modification is needed to address the problem of belly fat. Some of the treatments for belly fat are:

1. Eat a balanced diet

Eating a balanced diet will lessen the stored fat in the abdominal area.  A balanced diet is composed of vegetables, fruits, fish and dairy products. Avoid red meat and fatty foods.  Sweets should be taken sparingly.





            2. Monitor portion size


Calories in food may add up and increase your weight. It is recommended that you monitor your portion size of the food. If you are dining out in restaurants, you may prefer to share it with others or eat the half portion and take it out and eat the meal for another day.





            3. Exercise


Exercise is required if you need to reduce the presence of belly fat. Regular brisk walking, jogging or biking may help you in losing beer belly. If you are into aerobic activity, make sure that you are spending at least 150 minutes per week. If you prefer to lose more weight, you may increase your activity in the long run.  If you have lingering chronic illness, ask first your doctor before you start any exercise regimen.





            4. Sleeping on time

Less sleep or too much of it will add in the storage of visceral fat. The recommended number is 6-8 sleeping hours per night. People who slept 5 hours or less will likely to have belly fat.





            5. Stress Management

Stress may increase and worsen your belly fat. When you are stressed, the body released cortisol level in blood; this may drive a person to munch on sugary foods. To avoid this, proper stress management is important in order for you to avoid too many sweets.





            6. Quit alcohol

Excessive alcohol will increase your belly fat. Quit alcohol if you want to have a fit body instead of beer belly.







Reducing your belly fat should not only for aesthetic reasons. Aim to loose belly fat for health reasons. Ask your doctor if you are having difficulty in reducing your visceral fat.


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