To be clear, having a little belly fat is really good for you, as it protects your intestines, stomach, and other delicate organs. It becomes a problem when you have excess belly fat. Extra fat cells deep in your abdomen, also known as visceral fat, can cause health problems like heart disease and diabetes. Check out the following ways to get fatter belly so you can start changing your habits.
The belly gets fat in these ways that maybe you did not know
For some people when they decide to lose some belly fat, they actually lose it. On the other hand, others find it difficult to lose stubborn belly fat. After reading this post, you will clearly understand some of the most common reasons why you are leading your tummy to get fat by trapping belly fat.
1. Stress can cause belly fat
What Causes Stubborn Lower Belly Fat? It is very common to eat uncontrollably when you feel stressed or emotional. The next time you find yourself eating mindlessly try to get out before your craving for junk food increases. There is a direct correlation between emotional eating and unhealthy eating.
Every time you go through an emotional moment, you are more likely to eat junk food than healthy food. That’s because junk food is so tasty and comforting (not that healthy foods aren’t).
The best way to respond to stress is by drinking a glass of water, taking a relaxing walk, or just talking to a friend. Try to choose an activity that does not involve eating as this will prevent you from consuming extra calories when you feel stressed or emotional.
There is a hormone called cortisol that is produced whenever your body feels stressed. The problem with this hormone is that it can lead to weight gain when it is produced in excess, especially in the abdominal area. What you can do is exercise, as it can improve the chemical levels in the brain that regulate and improve your fat metabolism and your mood.
2. Use a large plate every time you eat
No matter what it is, a buffet dinner or just a normal meal at home, try to pay attention to the size of the plate you use.
Studies have shown that people who prefer plates larger than small or medium are more likely to gain weight. On a large plate you have more space for more food, so how does this cause the belly to get fatter? It is very simple.
Each time you use a large plate, you are more likely to consume more than your body needs which will generate more fat stored in the body. To avoid this, simply use a smaller plate at a time and resist the urge to come back for more. Doing this will ensure that your flat stomach goals are achieved faster.
3. The belly gets fat when eating very late at night
Your body burns fat when you sleep, but if you go to bed on a full stomach, you won’t do it efficiently.
In addition to the fact that it can cause belly fat, eating late into the night can increase your risk of developing acid reflux and indigestion. This happens because gravity can no longer pull food straight down. To avoid these problems, consider eating a small amount of food at night and not lying down for at least 2-3 hours after dinner.
4. Drink carbonated drinks regularly
If you somehow keep drinking soda regularly, then you don’t appreciate your body. There is no other way to say it. Soda does absolutely nothing for your body, except that it destroys it.
According to studies, consuming 1 to 2 bottles of soda a day can increase your belly at least five times faster than those who barely drink soda during the week. The thing about soda is that it is designed to increase your food craving so that you end up eating more than you should during meals.
Even if the bottle says it’s diet, that doesn’t make it any better than regular ones, as they all contain deadly artificial sweeteners that will only increase your appetite, cause weight gain, fill your body with too much sugar, and increase the risk of deadly diseases like diabetes and cancer.
So, if you’re craving a soda, opt for healthy green juices, smoothies, or a glass of water mixed with lemon. Every time you choose a healthy drink over sodas, you’re doing your body a huge favor, not just by losing belly fat. So, it’s simple, stop drinking soda.
5. Drink too many processed fruit juices
Yes, they are fruit juices, but there is a catch. Packaged fruit juices generally contain a lot of sugar, even if it says 100% sugar free.
Although fruit juices provide some minerals and vitamins, the fructose it contains can increase your insulin resistance and increase belly fat. A better option is to drink raw fruit juices that you can prepare at home mixed with water and that are from fruits that do not contain a lot of sugar, such as berries, and sweeten with natural sweeteners such as stevia when the fruits are not sweet.
6. Not eating enough healthy fats
Many people think that all fats are bad, but that is far from the truth. Your body needs healthy fats, also known as monounsaturated fats. These types of healthy fats can be found in foods like olive oil and avocado seeds that do a job of melting away belly fat. But, while it sounds a bit counterintuitive, be careful consuming too much of this too, as these are still high-fat foods. It should be done in moderation and these types of foods will do a good job.
7. Your diet does not have enough protein
When you increase your protein intake, you can easily balance your blood sugar level and lower your insulin levels to promote a much faster metabolic rate.
The average adult needs at least 20 to 25 g of protein at each meal. However, it depends on your activity level and body size.
Another thing is that protein helps control hormones that increase appetite and help you lose weight naturally. To increase your protein intake, try eating foods that are high in protein, such as turkey, cheese, eggs, salmon, skinless chicken, and lentils.
8. Menopause makes the tummy fat
This varies for everyone, but gaining weight during menopause is very common. During puberty, estrogen signals the body to start storing fat in areas like the thighs and hips to prepare for possible pregnancy. This additional fat is not harmful, although it can be very difficult to lose in different cases or to store a lot depending on the eating habits of each woman.
Menopause generally occurs one year after a woman has her last menstrual period. During this time, estrogen levels drop dramatically, causing fat to be stored in the abdomen instead of the hips and thighs.
For some women, they gain more belly fat during this time, although it sometimes depends on genetics. But with regular exercise and healthy eating, you can always keep excess belly fat at bay.
9. Drinking alcohol forms a tummy
Beer has been linked to belly fat, and some studies have shown that the amount and type of alcohol you consume can lead to weight gain.
Some alcohols are harmful, while others are healthy. For example, red wine when consumed in moderate amounts can reduce the risk of heart attacks and strokes.
However, high alcohol intake can lead to inflammation and liver disease. Another thing to keep in mind is that alcohol can also suppress the fat burning process, and the extra calorie gain, from drinking alcohol, is mainly stored as fat in the abdomen.
The solution is simple, control the amount of alcohol you consume weekly. Just be moderate, as doing it excessively is not good for you.
10. You are not active enough
One of the main causes of belly fat is a lack of sufficient physical activity. People who live an inactive lifestyle and have an irregular exercise routine will always have a higher risk of gaining weight.
The biggest problem with an inactive lifestyle is that it makes the fat burning process incomplete, which can lead to excessive fat accumulation. This causes diseases such as heart problems, diabetes, and hypertension.
But you can avoid this just by exercising regularly, even if it’s 15 minutes a day. High intensity exercise is the best option if you don’t have a lot of time to exercise. Another thing is, if you can walk to your destination, do that instead of taking a taxi and instead of taking the elevator, take the stairs.
11. Not enough high intensity workouts
As mentioned above, doing high intensity workouts or HIIT can result in faster tummy fat loss. It is so effective because it is good at lowering insulin, cortisol, and burns a lot more calories in less time.
12. Eating too many foods with trans fats
You wonder why your belly is making you fat and you don’t know what it is because you are surely consuming foods with a lot of trans fat which is one of the unhealthiest fats and is created by adding hydrogen to unsaturated fats to make them more stable.
Trans fats are generally used to extend the shelf life of packaged foods, such as cookies, crackers, baking mixes, muffins, fast foods, and 95% of fried foods.
Studies have shown that trans fats cause inflammation, diabetes, and heart disease. It has also been linked to weight gain.
Now you should already have an idea of what could be causing you not to lose your belly fat and each time your belly is getting more fat , but by making a few simple changes in your daily life, you can lose belly fat without taking any special pills or cream.
