How to Lose Belly Fat Safely?
Belly Fat Causes
The presence of belly fat in your belly region is an indication of an unhealthy lifestyle. It means you eat much and exercise very little. Perhaps you don’t like your protruded belly or the one in your spouse. Belly fat is caused by a buildup of visceral fat marked by a notable increase in body waist. People accustomed to sedentary lifestyles are at higher risks of developing belly fat. You could be spending most of your time on a computer or watching TV with little or no movements. Belly fat can also emerge from eating too much food rich in calories. If you burn fewer calories than you consume, you are at risk of a protruded belly. Studies also show genes play a major role in development of belly fat. Genes are responsible in directing where fats are deposited all over your body.
How to Lose Belly Fat Safely?
Exercises to Reduce Belly fat:
Some aerobic activities will help burn those fats under your belly though you must be committed. Try repetitive workouts for about 20 minutes daily such as pushups, lunge twist, pull-ups, step-ups or body weight squats. These exercises targets you abdominal muscles and will make your stomach smaller, flatter and firmer. Jogging, running or swimming exercises utilize almost every muscle of your body including the abdominal muscles. Other aerobics you can try include step hops, shot-put, lunge reach or hands-up hoping etc. The presence of belly fat could signal an underlying risk to major complications including heart disease, liver problems or Alzheimer disease.
The benefits of a good diet come in handy if you have belly fats. Immediately you start losing weight from a change in diet, the belly fat is the first one to disappear. Consider taking foods that are rich in high fiber content. Studies show that if you take 10 grams of soluble fiber every day, you are less likely to have belly fats without changes in your normal diet. Eat low carbs foodstuffs such as oat bran and whole grains. Substitute meat with mushrooms and eat more vegetables plus low sugared fruits. However craving for junky foods or sweets, try as much as possible to avoid them.
Control Over your Stress:
Stress management plays important role in reducing visceral fat. During stress, you adrenal glands secrete more cortisol hormones. These hormones regulate energy production to meet metabolism requirement of your body on the right substrates such as carbohydrates, fats or protein. When you are stressed, cortisol hormones direct that more fats be relocated to your abdomen and in turn lead to protruded belly. Through proper stress management, cortisol hormones will instruct your body to break down fats for energy production especially during a workout. You can manage stress by ensuring you get the right amount of sleep every night. A study observed that people who got between 6 and 8 hours of good sleep daily gained less visceral fat compared to those who got five or fewer sleep over a period of 5 years.
Take Some Medications if Necessary:
Some cases of belly fats may show resistance to exercise and proper dieting. This is more common especially if the protruded belly has a genetic origin. However, the FDA approved a number of weight loss medications including surgery. In reference to Howard J. Eisenson from Duke University Fitness Center, belly fat loss is possible with exercise and diet but the challenge is the maintenance. Majority regain their weight immediately after stopping diet or exercises once they reach their targeted weights. Eisensons emphasizes on the need for use of weight loss supplements to keep off the extra weight.