Have you recently crossed the age of 35?
Do you have close family members sporting a spare tire?
Has your baby just turned 3 months?
Do you hold a nine-to-five desk job?
If you’ve answered “Yes!” to any of these questions, then you probably need to be watchful of developing excess fat around your belly. Before you dismiss the possibility (after taking a good look in the mirror), know that unwanted fat develops in the inner regions of your body without your realizing it. And, by making some simple lifestyle changes and adopting belly fat removal strategies, you can maintain your trim good looks and great health.
A Simple Test Can Help You Detect if You have a Problem
Not sure if you need to take care? How about you conduct a simple test? Pull out a measuring tape and check the size of your waist. If the measurement is more than 35 inches for women and 40 inches for men, then yes, you do need to start thinking about belly fat removal.
Researcher at the American Cancer Society, Eric Jacobs, PhD advises, “If you have to move to a bigger pants size, even if your weight is considered normal for your height, or even if you haven’t noticed much weight gain, that’s an important sign it’s time to start eating better and exercising more.”
Understanding Visceral and Subcutaneous Belly Fat
Even if you’re only slightly overweight, you need to watch out for your waist size. The fatty layer in your body can be of two kinds – visceral and subcutaneous.
- Subcutaneous fat is the layer just below your skin. Also called adipose tissues, this layer performs many vital functions for the body. It regulates the body temperature in colder climates protecting humans from freezing. Adipose tissue helps to keep the skin connected with the underlying muscles. Many of the blood vessels and nerves running through the body are contained within this layer that also helps to cushion the bones, delicate internal organs, and muscles against injuries from impacts.
- Visceral fat is the layer that surrounds the inner organs in the belly. This is the layer that you need to target with your belly fat removal efforts. The visceral tissue can gradually build up around vital organs like the stomach and intestines. Soon, it starts to push out the subcutaneous layer surrounding your midriff. That’s when you see the paunch or belly fat appearing.
Midriff Fat Indicates the Risks of Various Health Issues
Experts warn that visceral fat produces different toxins or cytokines that can raise your chances of getting heart disease and Type II diabetes. These cytokines can also cause cancer-causing inflammation in the colon, pancreas, and esophagus. You may also want to watch out for sleep apnea, hypertension, or even sudden death from unknown causes. However, by losing even a small amount of weight, you can significantly lower the risks of health issues.
Weight Loss and Belly Fat Removal Methods are Easier than You Think
Weight gain and an accumulation of fat around the midriff can have various causes. By exploring these reasons, you can choose the most effective non-surgical belly fat removal methods that can help you lose the unwanted inches quickly.
During pregnancy, the estrogen hormone induces the body the store fat on the mid-region and thighs. In this way, it prepares the belly for stretching to make room for the growing baby and keep it cushioned from possible injuries. The fat stores are intended to help in lactation to nourish the newborn. After delivery, you must give your body time to recover naturally. While breastfeeding can help you lose the fat stores, you could check with your obstetrician and pediatrician for the right diet and light exercising you can do to help with the excess weight.
2. Hormone Imbalances
Once you cross the age of 35, waning hormone levels can reduce muscle mass and convert it into fat that collects around the midriff. To prevent the medical issues that can accompany aging and help with your belly fat removal efforts, you can try getting bioidentical hormone replacement therapy.
3. Genetic Propensity
Many people are genetically inclined to have more of fat stores around the midriff. Look for signs of the condition in your parents and extended family members. If you see them sporting belly fat, talk to your doctor and ask about the steps you can take to prevent it from happening to you.
4. Stress and Lack of Adequate Sleep
Chronic stress is a major cause of fat stores on the waist. When you’re stressed, your body produces high levels of the cortisol hormone. Cortisol directs the body to collect fat on the belly. Here’s another factor. Lack of enough sleep also releases large amounts of cortisol and that’s how, an effective method of belly fat removal is to keep stress away and get adequate sleep.
5. Sedentary Lifestyle
Get at least 30 minutes of exercise each day. Pick an activity you enjoy and get your family and friends to join you. Sitting for long periods at a desk job can contribute to the inches piling on your waist.
6. Improper Diet
The wrong foods that form a part of your diet are a major factor that leads to excess belly fat. Here are the changes you need to make:
- Eliminate processed and preserved foods that contain harmful chemicals and excessive sugars, salt, and transfats.
- Give up refined food like sugars and carbs. Try honey and whole grains instead.
- Skip canned or bottled fruit juice. Eat whole, fresh fruit that has all the fiber intact.
- Add lots of vegetables and ensure that at least half of each meal is made of starchy and non-starchy farm produce
- Drink enough water. Aim for at least 8 glasses a day not counting the tea and coffee you also drink.
- Choose lean meats with the fat trimmed and fish rich in Omega 3 fatty acids.
By using these simple tips, you can keep those unwanted inches away and maintain a toned belly and with it, good health.
Author Bio: Saroj Aggarwal is a writer keenly interested in natural methods for maintaining good health and beauty. She firmly believes that organic non-invasive ideas work better and are great for the environment. Saroj is a dedicated conservationist and has been working to spread awareness for eco-friendly practices through her writing.