If I were to ask someone who wants to lose weight in which area of their body, they would like to reduce fat, the words „my belly“ would appear frequently. This is because belly fat is difficult to remove. In fact, during weight loss, your abdominal area will often retain fat even while other areas of your body lose weight. Read on because below, we’ll tell you how to help you lose the stubborn belly fat that makes you a little desperate.
And losing stubborn belly fat is not just good for outward appearances. Carrying excess weight around the abdomen can also affect your long-term health by putting you at greater risk of developing conditions such as heart disease, diabetes, and cancer. So why is belly fat so stubborn?
Why belly fat is so stubborn?
You get fat around the abdomen for the same reason that fat accumulates in any other part of the body: you consume more energy (calories) than the body uses.
When this happens, the excess energy is stored in the body as fat. You will never be able to get rid of your stomach fat, or any stubborn fat, unless you are burning more energy than you are taking in (usually through a sensible combination of diet and exercise).
It is more difficult to displace abdominal fat because it has more fat cells that do not respond as easily to the process of breaking down fat (lipolysis).
In fact, fat in the stomach tends to be released more slowly than in other areas of the body. This is because these fat cells have a different type of receptor than normal fat cells; they have what is known as „alpha receptor“ rather than „beta receptors,“ which release fat faster.
Visceral and subcutaneous abdominal fat
Abdominal fat is largely divided into 2 categories: visceral and subcutaneous. Visceral abdominal fat surrounds the abdominal organs, while subcutaneous abdominal fat is located between the skin and the abdominal wall. While neither type is good for your overall health, visceral fat has been strongly linked to serious risk factors like insulin resistance, which sets the stage for type 2 diabetes.
Additionally, excess belly fat is also linked to poor metabolic health. Other important risk factors associated with excess belly fat include heart disease, high blood pressure, abnormal blood fats, inflammation, and premature death.
Therefore, when you lose weight, you will normally see a greater initial weight loss from the beta receptor fat cells, while the alpha receptor fat cells, such as those in the abdomen area, will respond more slowly, causing the loss weight in that area is slower.
How the body stores fat?
Most people know that the food you eat can turn into fat in your body, but how does that process work?
The calories you eat are used as energy to fuel your body’s functions, from digesting food to engaging in physical activity.
If there are excess calories left, your body will store them as fat. Weight loss plans focus on reducing your caloric intake so that your body has to use those stored calories for energy instead of having a surplus.
Calorie restriction makes weight loss possible by preventing additional fat storage and by requiring the body to use reserved energy to function.
Other factors that contribute to stubborn belly fat
These are other factors that you should consider that may be causing that stubborn fat in your abdominal area to be simply a task of the titans. Consider each of the following points that may be causing you to stay stuck on your goal of losing belly fat.
You are eating the wrong types of fat
Yes, you read that right: eating certain fats can help you in your weight loss efforts. Studies have shown that monounsaturated and polyunsaturated fats, when consumed within the limits of a low-calorie diet, can actually help reduce belly fat. Therefore, make sure that foods with these high-quality fats, such as salmon, olive oil, and avocados, are part of your diet plan.
You are eating too much bad fat
This is a concept that you are probably familiar with. Not all fats are bad for your health, but saturated fats are, and they are known to contribute to belly fat. You should cut down on saturated fats, such as those found in red meat and high-fat dairy products, and replace them with foods high in monounsaturated and polyunsaturated fats.
You feel stressed
Stress hormones stimulate your body to retain more volume around your waist. But since stress is a fairly abstract concept, getting rid of it is easier said than done. One way to start is to become familiar with your stress triggers.
Does rush hour traffic put a cloud over you the rest of the day? Does it drive you crazy to be in a crowded supermarket? Take note of these feelings and try to rearrange your schedule to reduce your encounters with avoidable stress triggers.
You’re not sweating or the right kind of sweat
While low intensity workouts are beneficial for weight loss, be sure to also incorporate high intensity interval training (HIIT) into your weight loss program.
Sweat-inducing exercises increase your heart rate and burn more calories in less time. In addition, they reduce insulin and cortisol, the hormones that cause your body to hold on to belly fat.
Additionally, you need to add strength training to build muscle mass, which prepares your body to burn more fat.
You are getting old
As you age, your body changes the way it gains and loses weight. Both men and women experience a decrease in metabolic rate or the number of calories the body needs to function normally. The change in hormones and metabolic rate makes weight loss difficult.
You are eating too many processed foods
Weight loss occurs primarily in the kitchen, which means eating a healthy diet low in processed foods is important. Refined grains like white bread, crackers, potato chips, and refined sugars like sweetened beverages and desserts increase inflammation in our bodies and are generally packed with calories.
Excess calories lead to fat storage. And belly fat is associated with inflammation, so eating too many processed foods will hamper your ability to lose belly fat.
Eat natural foods such as fruits and vegetables, ideally low-glycemic fruits and vegetables that do not increase insulin levels.
What are the dangers and risks of abdominal fat?
Many people consider fat of any kind to be bad for your health, but certain types of fat can be more dangerous than others. Studies show that the fat that accumulates around the abdominal area can be particularly damaging to well-being.
Among its many adverse side effects, belly fat can increase the likelihood of many serious health events, including heart attacks and strokes.
Increases the risk of dangerous diseases
Many scientific research studies have shown that excess fat around the midsection increases the risk of life-threatening diseases. Belly fat can significantly increase your risk of developing high cholesterol, high blood pressure, heart disease, cancer, and diabetes.
You also have a higher risk of having a stroke. Losing weight through a healthy diet and exercise plan will reduce your risk of developing dangerous diseases. Weight control for life will further reduce your risks.
Stress the back
Weak muscles in the midsection cause most back pain and problems. Excess abdominal weight puts additional pressure on the back muscles and can ultimately destabilize the spine.
When you have poor muscle tone and excess belly fat, your butt and leg muscles will need to compensate for the strength your abdominal muscles should provide.
Over time, you will develop back pain, back strain, and even more serious back problems. Fortunately, strengthening your abdominal muscles through regular exercise and joining a weight loss program will remove this excess fat and take pressure off your muscles, bones, and joints.
Causes severe joint pain
Your body relies on your abdominal muscles for support during most of the physical activities you do during the day. Whether you are walking, sitting, standing, playing sports or working out, the abdominal muscles act to stabilize the body during the start and stop movements.
When your abdominal muscles are weak, your joints will absorb the full force of this physical activity. After a while, you will start to experience joint pain, especially in the knees, hips, and back. As you lose weight, less pressure will be put on your joints and your abdominal muscles will become stronger and more reliable.
What You Can Do to Lose Belly Fat?
What can you do with a chubby belly? Keep your weight in check with a healthy diet and regular, moderate-intensity physical activity. Studies show that the best way to exercise to decrease excess belly fat is through aerobic exercise. Although weight training can help you lose weight and tone, aerobic exercise will shed that excess fat faster.
Using a statistical technique called meta-analysis, the scientists were able to determine, with a sample size of more than 2,000 people, that aerobic exercise decreased abdominal fat while weight training had no effect.
So, if you are looking for a way to increase abdominal fat loss, focus on aerobic exercise. Types of aerobic exercise include running, swimming, biking, rollerblading, soccer, spinning classes, Zumba, and basically any type of exercise that keeps your heart rate high and sweaty.
Also, you can choose a healthy diet consisting of lean protein, low-glycemic fruits and vegetables, and healthy fats. 80% of weight loss comes from diet, which means you must have a consistently healthy diet to trigger a loss of belly fat.
