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burn belly fat?
How we can reduce belly fat rapidly in a few days with exercise, belly fat – that flabby, wobbly, loose, gentle, jelly-like “stuff” that gathers around your belly; is there something that may make a person feel less appealing? belly fat is the bane of not just overweight human beings, but people who are on the whole slender too.
How To Get Rid of Belly Fat
if you’ve ever wondered how and why belly fats are bureaucracy, and more importantly, the way to cast off belly fats once and for all, you’re going to be very satisfied you took the time to study this report! We’re going to proportion a few crucial reasons why belly fat can be making your existence hell, and some helpful hints for melting it away and reclaiming your flat, horny belly again.
The dangers of belly fat
Before we get to all that, it’s important to point out that this
guide is not just for vanity may be unattractive, but it can
also be dangerous. Medical experts agree that people who are carrying excess
fat in the midsection are much more prone to diseases like diabetes, heart
disease, high blood pressure, cancer, and even Alzheimer’s Disease.
Maybe right now your driving motivation is to get rid of the
“muffin top” effect when you wear those cute hip-hugger jeans, but later in
life, you’ll be glad that you took the time to learn more about belly fat and
halt it in its tracks before it can cause more harm to your health.
(By the way, it’s not just women who struggle with belly fat;
men do too! In fact, some experts say that men are even more likely to
accumulate belly fat because of hormonal differences. Women are more likely to
store fat in their butt, hips, and thighs – but we all know that they can easily
store it in their stomachs too.)
Fat is Fat
One important thing to understand about belly fat is that it’s
just FAT. It’s not a different type of fat than the fat on your rear or thighs.
It’s all just fat. However, there are two different kinds of fat that get
stored in your abdomen:
Subcutaneous fat – This is the stuff you can see just under the
surface of your skin, giving your tummy that jiggly, loose appearance.
Visceral fat – This is the more dangerous kind of fat because it
forms deep inside your body, like packing material in between and around your
internal organs. This is also the kind of fat that puts your life at risk from
serious disease.
if you aren’t surely obese however still have a touch “paunch” around the middle, possibilities are you possibly don’t have a big accumulation of visceral fat internal. However, if you are significantly overweight or obese, you likely have accumulations of visceral fat and it’s important to take steps to release it now before it can do serious damage to your health. FOR MORE ARTICLES CLICK HERE
7 flat stomach exercises
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Causes of Belly Fat |
How does belly fat start forming, anyway? Is it as simple as
eating too many calories? Eating the wrong foods? Are there specific habits
that can cause belly fat to accumulate? Yes, yes, yes, and more. Below are some
of the most common causes of belly fat, along with lifestyle tips and solutions
for getting rid of it:
Belly Fat Cause #1 – Stress
When you get stressed, your body is immediately flooded with
stress hormones, including a hormone called cortisol. Cortisol and other stress
hormones actually have a beneficial purpose – namely to prepare your body for
“fight or flight” in dangerous situations. Unfortunately, the downside to
cortisol is that it also causes fat to be stored around your midsection.
Lifestyle Change – Soothe Your Stress
As impossible as it may seem, it’s vital to get your stress
levels under control if you want to minimize that “spare tire” around your
waist, and all of the health risks that come along with it. Not to mention that
prolonged stress by itself is harmful to your health, even beyond the issue of
stomach fat. Excess stress increases your likelihood of developing high blood
pressure, high cholesterol, and heart disease.
But how can you minimize stress when you can’t eliminate the
causes of stress? For example, perhaps you have a high-pressure job, or your
children demand much of your time and resources which leaves you feeling
drained, or any other number of common life stressors – you can’t very well
ditch everyone and everything in your life and go meditate on a mountain top to
feel serene, right?
You don’t have to! Seriously, managing stress is not about
radically changing your life circumstances so you can feel calm – but rather
learning how to handle stress in healthier ways. Certainly, if there are
situations that are making you feel pressured and unhappy and you are able to
release them, go for it.
Unhealthy or dysfunctional relationships, jobs that drain the life
out of you, and excessive obligations that you don’t really have to do can all
be removed from your life, even if it takes a little time to make a full
transition.
In the meantime, take steps to manage your stress in more
productive ways each day. This goal can take a number of different forms, but
here are a few that may help you:
Releasing Agitation
Most chronic stress begins as an underlying feeling of
aggravation, frustration, or annoyance. It’s subtle at first, but if you don’t
diffuse it early on, it will keep snowballing until your heart is racing, your
hands are clammy, and your shoulders feel like they are wrapped up around your
ears.
Start paying closer attention to how you feel throughout the
day. When you notice that you are starting to feel a little tense or agitated,
take a few minutes to slow down, take some deep, slow breaths, and let go of
anything that is bothering you. This is admittedly difficult if you aren’t used
to doing it – but over time, with practice, you can dramatically lower your
stress level by simply nipping it in the bud and diffusing it before it can
grow to astronomical proportions.
Burning Off Tension
Believe it or not, regular exercise is a great stress-buster,
and at the same time, you will be helping to burn off that belly fat! Cardio exercise helps boost your metabolism and burn fat, including those pesky
deposits around your middle. The next time you feel stressed, lace up your
walking shoes and get moving – or join a kickboxing class so you can burn off
that tension (and vent frustration by punching and kicking it out of your
system) in healthy ways.
Get Quiet
Much of modern-day stress is caused by over-stimulation. If
you’re like most people, you’ve got constant noise and distraction happening
all around you, and constant demands on your time and attention.
Even if you have to wait until late at night or early in the
morning to have some quiet time to yourself, do it. Just turn off everything
that can potentially distract you, like phones, televisions, radios, computers
– and just sit and breathe. Let your thoughts flow naturally, but don’t latch
onto any specific thoughts . . . just let them drift by as you focus on
relaxing your body and allowing your mind to rest for a few minutes. Ideally, you should do this for 10-15 minutes a day, but even if you can only escape for
a few minutes here and there, it’s better than nothing.
Belly Fat Cause #2 – Processed, Refined Foods
Do you eat a lot of prepared foods? That means foods that come
in a package or carton. Unless you are shopping at an organic health food
market, most of the processed, packaged foods you can buy today are high in
calories and loaded with sugar, starch, fat, and sodium.
Not only are these foods nutrient-deficient, they often act like
a Molotov cocktail in your system, raising your blood pressure, cholesterol,
and blood sugar levels. They promote water retention as well as gas and
bloating. The result is a distended abdomen; and yes, over time, the
accumulation of actual fat deposits on your belly and elsewhere.
Lifestyle Change – Ditch the Unnatural Foods
All of those unnatural, chemical-laden foods do not do your body
any favors. Eating substantial amounts of them is just asking for trouble, both
with belly fat and health problems.
“fast meals” additionally falls into this class, by using the way. You know;
the burger joints, the fried chicken places, the taco stands – meals from these
places are often loaded with fat, calories, sodium, sugar, MSG, and worse. Not
to mention that one large fast food meal probably contains your entire day’s
worth of calories and not nearly enough nutrients.
Getting rid of belly fat requires you to change not only how
much you eat, but WHAT you eat. One of the smartest moves you can make is to
get rid of all processed, refined, “fast” foods. Avoid anything that comes
already prepared, and instead, prepare your own “fast foods”!
Believe it or not, eating healthy does not have to require a
large amount of time or money. Fruit and vegetables are “fast foods” because
most of them can be eaten fresh and raw.
Buy organic if possible, because it makes little sense to
eliminate harmful processed foods and then load up on pesticides from produce.
(If organic foods aren’t within your reach regionally or financially, then at
least scrub your vegetables and fruit well before eating to remove as much
pesticide residue as possible.)
Try to make the basis of your diet 75% or more all-natural,
whole foods, just like they come from nature. That means lean protein from
poultry, fish, beef, pork, and beans and legumes; plenty of fruit and
vegetables in their natural forms; whole grains rather than refined white
bread, pasta, and rice; and healthy fats like olive oil and avocadoes. If you
eat a lot of dairy products like milk, cheese, and yogurt, you may want to opt
for versions that are lower in saturated fat, or even soy versions if your
digestive system doesn’t tolerate dairy products well.
Eating processed foods occasionally shouldn’t cause a problem
for most people, but you definitely don’t want to make them the main part of
your daily diet.
You may find like many other people have that just improving the
quality of the food you eat by reducing chemicals, sodium, sugar, and fat has a
dramatic, slimming effect on your stomach as well as the rest of your body.
Belly Fat Cause #3 – Slow Metabolism
Another cause of belly fat is a sluggish metabolism. When your
metabolism isn’t functioning efficiently, you are more likely to store fat not
just on your stomach but all over your body – but the stomach area is where it
is likely to show up first.
Sometimes there are underlying medical conditions that can
affect your metabolism, like hypothyroidism (under-active thyroid gland). An
endocrinologist can run tests to determine if that is a consideration for you.
For the majority of people, this will not be the case.
Instead, when people say they have a “slow metabolism,” the
truth is that they are simply eating too much (or too many of the wrong foods)
and moving too little. It can often SEEM like your metabolism is really slow,
but most of the time just making some key lifestyle changes can improve it by
leaps and bounds.
Lifestyle Change – Fire Up the Fat-Burning Furnace
Fitness and nutrition experts agree that burning excess fat and
preventing more from being stored requires a fine balance in your lifestyle
habits. Below are the four key things that most experts recommend should be
done:
Drink More Water
In order to burn fat efficiently, your organs need to be
functioning properly, and for that to happen your body needs to be fully
hydrated. Unfortunately, the majority of people today do not drink nearly
enough water so their bodily functions are somewhat impaired, making all of the
organs and muscles work much harder than they should have.
When you drink enough water, you help flush out toxins and free
your organs and muscles to function as they were meant to – including the old
“fat-burning furnace” (in which your liver is a key player). The minimum
recommended water intake daily is 64 ounces (that’s eight 8 oz. glasses), but
some people should be drinking even more than that, like people who are
overweight or those who exercise a lot.
Eat Enough, But Not Too Much
Eating too little can slow down your metabolism because your
body feels threatened that it may be facing a famine, so it starts storing fat
that can be burned for sustenance later if there is no food available. Eating
too much is just as bad because whatever your body can’t burn for fuel will be
stored as excess fat on your body.
So how much SHOULD you eat? Unfortunately, there is no single
answer to that question; it is different for everyone. Calorie-wise, a common
answer is to multiply your current weight by 10 and that is the number of
calories you need to eat to maintain your current weight. So, if you weigh 200
pounds, multiply that by 10 and you get 2,000 calories per day to maintain your
current weight. If you need to lose weight, you would need to consume less than
that amount of calories – many experts suggest reducing your caloric intake by
500 calories a day. So you would aim for 1,500 calories daily, in this example.
This is not a perfect formula, however, because other factors
come into play, like how much you exercise, how much you already weigh, and the
types of foods you eat.
Eat the Right Foods
As mentioned already, you definitely want to avoid gulping down
a lot of processed, prepared foods and instead lean more toward whole, natural
foods. Many people report that when they start eating healthier, “cleaner”
foods, they find that they can get away with eating much more than they used
to, simply because their bodies are processing the foods so much easier and
experiencing fewer unpleasant side effects from the chemicals, sugar, fat, and
sodium.
Exercise Regularly
Regular exercise is important for two reasons. First, it helps
you burn more calories so you can eat more and keep your metabolism functioning
properly; and secondly because the more lean muscle you build, the faster your
metabolism is going to be naturally.
Your workout routine should include both cardiovascular exercise
(like brisk walking, running, dancing, swimming, or cycling) and strength
training exercises (like weight-lifting, Pilates, and yoga). Be sure to check
with your doctor before you start an exercise routine, and be sure to start
slowly if you don’t already work out regularly.
Abdominal exercises can help flatten your stomach, but a very
common mistake people make is to assume that they don’t have to change any of
their other lifestyle habits and they can just do a bunch of crunches or
sit-ups and create the six-pack abs effect. Wrong! If you start working out
your abdominal muscles without making any other changes, you are likely to notice
something distressing – your stomach actually looks bigger! That’s because you
haven’t burned off any of the fat under the skin, but you are now building up
the muscles beneath it, which only makes your stomach seem to stick out more.
Instead, remember that you need to burn off that fat AND tone the muscles
beneath.
Belly Fat Cause #4 – Excessive Alcohol Consumption
Another major cause of belly fat is drinking too much alcohol.
You’ve probably heard of having a “beer gut” or “beer belly,” right? That’s not
a figure of speech; it’s an unfortunate side effect of too much partying.
Alcohol has a lot of calories. If you have just one beer (or drink)
occasionally, and you budget the calories into your daily caloric intake, it’s
probably not going to cause a lot of problems. But if you routinely go out with
the guys (or girls) and down three, four (or ten) drinks in an evening, your
body can’t possibly burn off all of those calories. Even worse, alcohol lowers
inhibitions so you will be much more likely to eat a lot, especially in social
settings where food and alcohol are plentiful.
Lifestyle Change – All Things in Moderation
If you are in the habit of drinking several times a week, or
even daily, do what you can to cut down as much as possible. That doesn’t mean
you can’t go out with your friends and have a good time, but you can easily
drink seltzer water with lime instead of beer. Or have just one drink and then
switch to water. Before attending any social functions, be sure to eat
something light and nutritious like a salad or some lean protein so you aren’t
hungry. You’ll be less tempted to overindulge in sweet or fatty foods.
Belly Fat Cause #5 – Hormonal Fluctuations
Menopause is well-known for contributing to the formation of
belly fat – but simply getting older makes belly fat more common too. As you
get older you naturally become less active, your metabolism starts slowing
down, and weight gain is more likely, especially around the middle.
Lifestyle Change – Aging Energetically
Rather than just accepting that excess weight is a part of
growing older, do what you can to stay as active as possible and adjust your
dietary habits like we’ve already covered. There are plenty of extremely
active, fit, and healthy people that are middle-aged and beyond! You can be one
too.
Hormone replacement therapy may be something you wish to speak
to your doctor about because some studies have shown that it can help you avoid
the formation of excess belly fat – but there are also other risk factors that
should be seriously considered, like an increased risk of heart disease, breast
cancer, blood clots, and stroke.
For most menopausal and post-menopausal women, lifestyle and
dietary changes will be enough to help them shed pounds and get fit, thereby
greatly reducing or eliminating excess belly fat.
Belly Fat Cause #6 – Food Allergies and Sensitivities
Some people have sensitivities and allergies to certain foods
that can cause gastrointestinal symptoms like gas, bloating, constipation, and
diarrhea. While this is not a cause of belly fat per se, it CAN cause a
distended abdomen and make your stomach look fatter than it really is.
Lifestyle Change – Listen to Your Stomach
This is one of the easier lifestyle changes to make. Simply
start paying attention to how your stomach and intestines feel when you eat
certain foods and avoid the ones that cause symptoms. Some people will notice
that they get very gassy and bloated after ingesting dairy products, while
others will be sensitive to grains and seeds, and still others to processed
foods or fried foods.
When you’ve got some clear ideas on which foods may be upsetting
your digestive system, do some more research on them because you may find some
helpful dietary tips that can help you beyond just eliminating those foods from
your diet.
Belly Fat Cause #7 – Genetics
Take a moment to think about your immediate family members. Do
your parents, siblings and grandparents have excess fat around their middle?
If most or many of them do, it’s possible that you have a genetic disposition
to belly fat.
People with this disposition are often referred to as having an
“apple” shape to their bodies, meaning they tend to accumulate fat around the
middle but not so much elsewhere. Compare this to a person with a “pear” shape,
accumulating more fat in the buttocks and thighs rather than the stomach.
However, even if you have a genetic disposition, it doesn’t mean
you are doomed to have an accumulation of belly fat forever. Lifestyle changes
like we’ve been covering here can go a LONG way in overcoming any genetic
tendencies.
Lifestyle Change – Get Rid of Your Genes (or Your Relatives)
Yes, that’s a joke. 
Of course, it’s
impossible to get rid of your genetic tendencies (and we don’t recommend
getting rid of your relatives, either). But it’s possible to work around
genetic influences and come out the victor over your genes.
Since you can’t change your genetic makeup, decide right now
that you’re going to set aside excuses and do whatever you can to change your
diet and exercise habits and take control of your own health and well-being.
Just because many of your relatives have belly fat does not mean you have to
keep yours.
Keep in mind that it’s not just genes that are passed down
through the generations, but HABITS are too. You may have learned some
unhealthy habits from your relatives, but you have the power to change those,
which will make your results different from theirs.
Belly Fat Cause #8 – Eating Close to Bedtime
Do you ingest a massive part of your each day energy some hours before bedtime? when your frame is at relaxation, all your metabolic procedures gradually down so that you don’t burn as much energy as you would at some stage in the day while you are actively transferring around. whilst you devour massive quantities of food quickly before you visit bed, lots of the ones calories are going to be stored as fat.
sadly, a few human beings devour only a few calories all day long, then gulp down a huge dinner – and then munch on snacks all night time earlier than they go to bed! Throughout the day they may have ingested 500 to 700 calories, and then 2,000 to 3,000 calories right before they go to bed. Bad idea!
Lifestyle Change – Eat Bigger Meals Earlier in the Day
If you routinely eat more in the 5 or 6 hours before you go to
bed than you do all day, see what you can do to flip that around. Start eating
a bigger breakfast and lunch, then having a very light dinner and a small snack
perhaps 3 hours before bed, and that’s it for the day.
Better yet, some fitness experts claim that eating small
snack-size meals 5 to 6 times a day is even more beneficial for your metabolism
because you keep your body well-fueled all day without overloading it with too
many calories.
If you really can’t stand eating first thing in the morning, try
compromising by having a protein shake or a smoothie rather than eating
something solid. Snack on raw veggies, whole-grain crackers, and yogurt
throughout the day, even if you don’t want to eat bigger meals. At least you
will still be giving your body some much-needed fuel and preventing excessive
hunger at dinnertime.
Belly Fat Cause #9 – Overeating
We just covered excessive eating in the latter part of the day,
but eating a lot more than your body needs in one sitting is a bad idea too,
Did you know that the average person’s stomach can hold about a
quart? That’s about 4 cups worth of food and liquid. The problem is that it’s
possible to stretch the stomach to accommodate more than that – and boy do some
of us push the limits! Over time, you can stretch your stomach so much that
normal portion sizes are no longer enough to satisfy you.
The problem with this is, of course, that eating huge portions
usually delivers huge amounts of calories unless you happen to be eating huge
portions of raw vegetables, but that’s probably not the case for most people with
belly fat.
Lifestyle Change – Eat Like a Bird
If you were to poll a bunch of people with naturally flat
stomachs, you’d probably find that most of them are light eaters. Even if they
can put away a fair amount of calories in a day, they probably eat only small
amounts of food each time they eat.
For example, they’ll have just half a sandwich instead of a
whole one (or two). They’ll have “just a sliver” of cake instead of a big
chunk. They “peck” at food just like birds peck at feed on the ground, eating little
bits here and there but never overeating a lot of food at one time.
Perhaps you do know of some “naturally thin” people who eat a
lot, but more often than not these will be people with a very fast metabolism
or they are very active so they continuously burn off many of the calories they
ingest. These people would be the exceptions to the rule, and if you are
carrying excess weight around your middle you are probably not one of them.
Regardless of the size of your body or whether you have belly
fat or not, eating smaller portions of food can only benefit you! It helps you
avoid taxing your digestive system any more than necessary, which leaves more
energy and vitality for the rest of your body.
You can even take this method to the next level by deciding to
eat ONLY when you are physically hungry, and then only eating as much as it
takes to satisfy your hunger, but no more than that.
If you already do this you may be wondering, “doesn’t everyone
eat this way”?
No. Many people develop the habit of eating for every other reason except for physical hunger and then keep right on eating way past the point of satiety. If this describes you, start today by listening to your body’s hunger signals, and then stop eating as soon as you no longer feel hungry (but you aren’t yet really “full” either).
You may be pleasantly surprised by how little food it takes to satisfy you, and the increase in energy you get from not taxing your system with too much food – not to mention the almost immediate shrinking of your belly and other overweight areas!
Conclusion: It’s Not Just the Belly fat
The thing to keep in mind about belly fat is that it’s not JUST
about the belly. There is no evil belly fat monster making your stomach jiggle. Where there is belly fat, there will likely be fat in other areas. Even if it
isn’t obvious, to begin with, it’s the start of an unfolding process that will
likely spread beyond the belly for most folks. To halt this process in its
tracks, you need to address your entire lifestyle habits, not just focus on
getting rid of the fat on your belly. In fact, you can’t just burn fat from
your belly and nowhere else (unless you truly don’t have extra fat elsewhere
except your belly – that is the case for some people but it’s not as common).
The good news is that once you start improving your dietary
habits, exercising regularly, and managing your stress better, you’ll be
pleasantly surprised by how quickly you can see results in the form of a
flatter, sexier stomach. This is true no matter what age you are, or the
challenges you have faced in slimming your tummy before.
Most importantly, hopefully, this guide has empowered you with
the knowledge that you don’t have to take drastic measures to get rid of belly fat. A few common-sense, moderate changes in your eating and exercise habits
should be enough to see results. Yes, a few sacrifices will probably be
necessary too – but when you think of your gorgeous abs, waiting to make their
debut, you’ll probably agree that the sacrifices are worth it.
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