Did you know that belly fat is one for the most dangerous of all body fats?
Studies shows that fats stored in the abdomen have contributed to heart diseases as well as stroke and other complications. Many people, men and women alike, find it a common problem to have a lot of stomach fats.
Men and women deposit a lot of fats on their stomachs unknowingly and in most cases gradually. As men adds on weight, the fats deposits on their thighs as well as waist and on their belly.
The same thing happens for ladies as weight comes in. A lot of fats deposits on their thighs, waist line, stomachs and around their arms. The fats cumulative makes the body bigger and increases the weight.
When you want to reduce weight, there are specific areas you target. You look at people who are working on reducing weight, they target areas like their belly, thighs, and arms and so on. In this article, I want to focus on reducing the stomach fats. How can a person reduce or get rid of the stomach fats faster and with a lot of ease?
There are several steps which we need to look into in order to get rid of the stomach fats. When you follow these steps, it will be easy and much faster to reduce or get rid of stomach fats in a much unbelievable time frame.
Some of the causes of stomach fats are mainly caused by our habits.
Causes of Stomach fat
The first thing you need to know is that you need to understand the causes of stomach fat. When you know the causes of stomach fats, you will be safe that as you start to work of getting rid of stomach fats, you will also be cautious not to build more fats at the same time trying to reduce. You can burn excess fats in the stomach by eating these 7 foods in the right proportion.
You should work on reducing but at the same time avoid adding fats. If you add at the same rate you are reducing, then you will not see the effects of your effort.
Habits That Cause Belly Fat
We have some habits that cause belly fats to grow and grow quicker.
a). Drinking carbonated drinks regularly
Many people don't know that when you partake of carbonated drinks regularly, you will be adding stomach fats and soon you will see your belly fats increasing.
Many of us love sodas and we take like 2 to three bottles daily. You may never know but that is one way we add stomach fats.
According to research, sodas causes your waistline to grow 5 times faster than those who drink just one soda a week or don't drink at all. Sodas contain a lot of sugar and adding sugar to your system will contribute to more fats in your body.
b). Eating a larger plate of food
Many people love restaurants that serve a lot of food. You pay a dollar or two and you will get a large plate full of food. This will make your belly bigger over time.
Survey indicate that obese people normally prefer larger plates and so they serve a lot of foods and in the process eat a lot of quantities of food each time they eat. It’s advisable you use small plate so that you serve less food.
c). Late night dinning
When you sleep, the system will not consume all the food you eat and so you end up causing belly fats with your habit of late night eating. That is why it’s advisable that you eat early in the evening so that by the time you go to sleep, the food has been consumed by the body system.
d). Eating every time you are upset or angry
If you asked yourself, how many times in a day do we get upset? We normally get upset several times in a day and when you are upset or angry, you will end eating a lot of junk foods which are not healthy. You should not eat because you are stress or angry, it will just help you add more fats to your belly.
e). Denying yourself some sleeping time
When you deny yourself some sleeping time, your level of stress hormones will naturally go up and this will increase the desire for sugary foods. The end result is that you will eat some sugary foods and that will add some calorie and fats will come in.
f). Getting less protein in your Diet.
When you deny yourself the opportunity of eating food with protein, you will definitely take more of carbohydrates and that will increase your belly fats. Less protein will mean that a lot of sugar will not be burned and will be stored in form of calories.
Genetics play a key role in influencing where fats will go in our body. That explains where in a certain family, fats will deposit more on the waistline area while in another family, fats will deposit more on the arms and so on.
You need to study the tendency of where fats deposits in your family line to get an idea where fats will likely focus on your body. A family line where fats deposits on the belly will find it difficult with managing it because all the fats will go direct to the belly.
So there are also other reasons which can cause stomach fats to deposits and make your belly to be big. Some are not listed here but an individual needs to identify those which affect him or her as you begin to work on getting rid of them quicker.
Foods that causes stomach fat
Secondly, you need to know which foods cause your belly fats and how you can avoid them. This is a very tricky area and many people fail here.
A friend told me how she loves red meat and though she is being advised against red meat, it’s so difficult for her to walk away from red meat. This is the turning point in this debate. You need to know those foods which will make life difficult for you in terms of adding belly fats. Which foods are these?
Some of the foods which you need to avoid which cause stomach fats:
a). Refined Grains
According Harvard Medical School research, foods such as refined grains have lost much of the nutritional value in them during the refining process, and products which are added to them like bleach or bromine also add some fats.
Refined products like rice, bread, etc. are some of the foods which go a long a way towards adding your weight.
b). Whole milk or 2% milk
Milk has health positives, such as being the best source of calcium, results to dental health and also strengthens the bones. However, milk has fat content in it which is so dangerous for your health.
People normally go for the 2% milk thinking that it has less fat. The truth is, the 2% milk still contains an equally large calorie and fat content, and so regular consumption may increase the belly fat.
Regular intake of soda deposits huge amounts of empty calories in form of sugar, spiking your blood sugar hence promoting weight gain, especially around the abdomen.
Researches show that the artificial sweeteners used in the diet sodas have a way of impeding your body’s ability to detect fullness. This then leads to lack of satisfaction and increased chances of overeating.
d). Breakfast muffins
Breakfast muffins, as sweet and tasty as they are, are very dangerous to your health. How is this? They contain around 500 calories, and worst of all, they also contain more than half your daily recommended sugar intake.
As small as they look, they are very alluring, and for that reason, you will be tempted to over-eat them. When you consume them on a regular basis, they pack more fats in your belly.
Cheese is a concentrated solidified form of milk. Inasmuch as it provides calcium and promotes bone health, this product contains high levels of saturated fat. Increased doses of the saturated fats cause the body to create added cholesterol which then clumps in the organs of the body and the vein.
f). Any kind of food that has trans fats
Less than a gram of the trans fat is a surefire way to harm your health. Studies have confirmed that trans fats intake can lead to increase in belly fat, which then becomes very risky to the heart.
Trans fats also causes heightened cholesterol levels in the body. This is linked to the heart diseases and strokes which comes as a result. Examples of foods that have the trans fats are such as the microwaveable popcorn, fried foods and baked goods.
g). Caesar salad
Caesar salads are in most cases the worst when it comes to slimming down as the toppings are always profuse. When you add certain things such as high-calorie dressing and boiled eggs, it then ceases to serve its functions. Too many of salad ingredients can lead to their accumulation in your belly.
An average Caesar salad is always estimated to 300 calories, plus an approximate 30 grams of salad and all the additives, all of which get accumulated in your belly.
h). Processed meat
If you are thinking of having and maintaining a lean and slender stomach, then you will have to make a decision to avoid such meats. Processed meat contains both the saturated fats and calories, as opposed to the lean meat.
According to a recent study published in the New England Journal of Medicine, these meats are among the twelve most common sources of weight gain.
This is because many of the processed meat have high levels of nitrites and other additives, which are purposely to extend their shelf life or even modify their texture.
i). Fast food
These foods, including French fries, cheese burgers, breaded chicken strips and pizza all count as fast foods. They may be very easy to get, not to mention the fact that they are quite cheap, but the truth is they are very hard on your waistline. These fast foods can lead to unwanted weight gain over time.
The fast foods are always prepared using high levels of sugar or salt, and are also cooked in fatty oils, hence increasing the probability of you gaining belly fat.
j). Potato chips
To say the truth, potato chips are a warm invitation to over-eating. Potato chips are cooked in hydrogenated oil, and are as well very high in calories. This makes it a source of trans fats. In addition to their high calorie level and oil content, potato chips also contain too much salt.
k). Any food that contain refined sugar
According to Mayo Clinic research on Belly fat, 2011, refined sugars happen to be among the most common sources of the simple carbohydrates, which encourage the body to store added weight around the abdomen. Foods that have large portions of such sugars have less nutritional values yet high in ‘empty’ calories.
Some of the common foods containing such sugars are table sugar, candy bar, sweet cereals as well as some pasta sauces. This is how it results to belly fat.
Since these are foreign substances to your body, you do not get satisfied fast. You feel full after eating lots of the refined sugars, and this of course leads to weight gain.
If you are an alcoholic, know that all the alcoholic beverages go straight to the belly. Alcohol contains more of the empty calories, which provide you with no nutritional advantage. Additionally, it fills your stomach with liquid, thus making you crave food.
Upon consumption, alcohol must always be burnt immediately. During the process, your body’s ability to burn fats and sugar slows down. Due to the failure to burn them fast, the metabolism stores them all in your belly.
m). Store-bought smoothies
Smoothies, as we all know, are supposed to be alternatives to the soft drinks. The truth is, when you eat a smoothie, there is likelihood that you’ll develop belly fat. Some of the smoothies include ice cream which contains fat and sugar, thereby promoting a sagging belly.
These smoothies normally contain grams of added sugar. Also, the fruits they are made of are not fresh, thereby doing away with several nutritional benefits.
Salt may not necessarily deposit fat around your waistline, but much consumption of the sodium may make you look like you have a fat belly. This is because it prompts your body to retain water, which tends to appear around your abdominal area, leaving you looking flabby and bloated.
Side effects of taking stomach fat burners
Many people with stomach fat problem try several solutions and products in a bid to remove the fats. One of the things which they try is fat burners.
These are products which are meant to be administered as drugs or food supplements with the aim of getting rid of the stomach fats. Have you ever tried out a few of these products or fat burners? Do they work? Some of the fat burners include Shred JYM, QuadraLean, Hydroxycut Hardcore Elite, Hydroxycut Hardcore Next Gen, The Ripper and many others.
Many people are not free and willing to use these fat burners. A lot of stories have been said about them and that perhaps explain why many people are pessimistic about them. A part from being pessimistic, what are the real side effects of these products or tablets?
A lot of fat burning drugs or pills are coming on the market and people continue to use them. Many of these pills contain caffeine and ephedrine, ingredients which research has shown these ingredients harmful side effects.
Researchers at University of Vanderbilt found that famous fat burners such as ephedrine has side effects which include increasing heart rate and blood pressure. This is through increased metabolism triggered by these ingredients.
Increased heart rate caused by these fat burner pills also have a negative impact on sleeping pattern. In many cases, they reduce the sleep thus bring fatigue and weakens the body immune system.
Researchers at Vanderbilt University also found that fat burners has negative consequences on mental and emotional level. Ingredients such as ephedrine causes anxiety, aggressive behavior as well as nervousness and mood swings.
These fat burning ingredients which increases heat rate is very dangerous during dehydration and is particularly during the hot weather. Dehydration can bring headaches.
Getting rid of stubborn stomach fat
According to the research study done by Brigham, Women's Hospital and the National Heart alongside Lunga and Blood Institute Laboratory for Metabolic and Population Health published in the Journal of the American College of Cardiology, found that there is high risks associated with high amount of fats deposited in the abdomens.
The risk is more compared to the risk associated with fats deposited elsewhere in the human body. This study, where 3086 people participated, concluded that having more fats in the abdomen increases the risk of cancer and other cardiovascular events.
When you want to get rid of stomach fat, what should you do? This is a common question which should not be so difficult to solve but something which you need to approach soberly. When you realize that you have stomach fats and your belly is big, you need to start working on removing them. There are two simple ways of removing the stomach fats.
Avoid foods which add stomach fats
This is one such important thing which you need to work out on. Identify all the foods which will bring stomach fats. Concentrate on foods which you have been eating which could have pushed your stomach fats to the current level.
How can you work on them? Some of the foods which brings stomach fats include; salt, store bought smoothies, alcohol, any food with refined sugar, potato chips, fast foods, processed meat, Caesar salad, any kind of food that has trans fats, cheese as well as soda, breakfast muffin and whole milk.
In this list, you will also refined grains like rice and white bread. All these foods and others which are not in this list are foods which cause stomach fats to increase and so usage of these foods will surely cause your belly to swell.
Carry out activities which burn stomach fats
There are several exercises which can help you burn stomach fats. These exercises when applied consistently will help you gradually burn all the fats in your stomach and will result in less or no stomach fats thus no big belly. What are these exercises?
Running or walking
You burn a lot of calories when you walk or run. Your body fats decreases in the process and this include the stomach fats. So when you walk a lot, you will burn the belly fats. You can combine walking and running, they will give you a combined effect on your campaign of reducing weight.
If you cannot manage to walk a lot or run, what you can do is to go for elliptical trainer that offer low impact cardio workout and does not provide a lot of strain to the joints.
The bicycle exercise
Many of us may not know but riding a bicycle help in reducing the belly fats because it’s one of the cardio exercises out there. It strengthen the abdominal muscles and in the process shed off fats. It’s advisable that you do these exercise before you start riding a bicycle.
- You need to lie on your back with your hands behind you head.
- Lift your knees up to your chest while lifting your head and shoulder off the ground
- You can also bring your right elbow to your left knee and straighten the right leg.
- Breathing should always be relaxed and usual
These exercises should be repeated like three times before you jump on your bicycle to ride.
You can just turn your bicycle into your means of transport. When you go somewhere, you bicycle yourself to the place. Its low impact cardio exercise yet it helps in shedding the fats.
This is also another healthy and simple exercise which you can engage in. When do regular crunches as one of your best exercises, you will strengthen the stomach or abdominal muscles and in the process shed off some fats.
Lie flat on the floor with your arms on your sides then cross your feet and create a 90 degree angle with your knees by lifting your feet off the grounds. lift your head along with you should off the floor as you contract your abdominal muscles. Repeat it 3 sets of between 12 to 16 repeats.
Vertical leg crunch
This is very effective in strengthening the abdominal muscles and in away similar to regular crunch. It require that you put your legs straight up while you hold the back of your head with two hands.
The process is simple. You lie on the floor and you put your hands at the back of your head then you put your legs straight up with your knees tightly crossed.
Then you flex abdomen to lift both your head and should off the floor back and forth as you keep laying on your back. Your legs remains extended on the air all the time during this exercise.
Ball crunch exercise
This exercise require you to be more stable and this engages a lot of the body muscles. You lie on the back with your back and your feet firmly on the ground. Then you place your hands across your chest or behind your head and you contract the abdomen.
These are just some of the exercises which you can do you burn out stomach fats and remain healthy. There are so many which you can try out. You can even use rollers which I have not mentioned here but which is also effective.
Regardless of the exercises you settle for, you just need to be consistent at it for you to realize some gain and make some progress.
Best way to lose belly fat after baby
Many women struggle with her belly after giving birth and many end up failing to take their belly back to their position before deliver. As a young mum, you need to know that you can take your belly back to the position it was in by just doing some few exercises.
These exercises will make you fit and also burn unnecessary fats you accumulated in trying to eat for your baby. What are some of those exercises?
You can ride your bicycle around gently without a lot of intensity and this will tighten your abdominal muscles.
You can also look into other abdominal exercises which will include swinging your legs sideways when holding the ground with your hands and faces the grounds. It’s like you position yourself as if you want to do press ups but instead, you swing your legs to the left and to the right.
The side Plank Dip
This is also another abdominal exercise which targets your waist. You lay on the ground with one side and then raise your head and should up while holding the ground with one hand and the other hand massaging your waistline as you stretch. Do it repeatedly as it help the waist muscles to recover?
Why not walk?
Walking also help your body muscles to strengthen and without much straining, you will be making your body fit again.
As you work on the exercises, it’s advisable you take it easy. Sometimes doing exercises before you heal fully may cause you more trouble than health. So consult your doctor before you start any exercise and tell your doctor some of the exercises which you want to do.
Exercise after pregnancy to reduce stomach fat
All these exercises mentioned above will help you reduce the stomach fat. You just need to be cautious and only start any exercise after consulting with your doctor. These exercises will be great after pregnancy.
This will help you manage any unnecessary injury which you can bring with some exercises. Remember that all these exercises like walking, doing some sit ups and those I have mentioned above bicycle crunches as well as abdominal exercises will all help you reduce the stomach fats.
As you reduce the stomach fats after pregnancy, there is always the appetite to eat more food. Do not engage in eating foods which are not healthy. Junk foods will help you only in adding more weight and abdominal fats.
So as you work on reducing the stomach fats, stay away from any food which can bring more stomach fats. Refined foods, a lot of soda, a lot of cheese or even potato chips are all good for adding stomach fats. You need to stay away from them.
As you work on reducing your abdominal fats or stomach fats, please give yourself some time frame which is realistic, healthy and manageable.
You cannot give yourself one week for example to reduce 50 pounds when your exercises cannot realistically yield such amount of success. Give yourself a period like two months or three so that it becomes a gradual process which is not going to put your health into jeopardy.
According to a case study on Briana, a mother of three, published on fourhourworkweek.com, the success to post pregnancy weight loss lies on;
- Eating well structured meal every time.
- Eating meal frequently, as suggested, every three hours
- Avoiding complete refined, processed, starchy carbohydrates and also wheat.
- Drinking a lot of water daily
Tips for reducing stomach fats after pregnancy
Some of the tips which you can follow when working on your stomach fats include;
Tip 1: Keep it simple
Don’t come up with a very complicated set of exercises. These complicated exercises may be harmful to your health. Just stick to simple and easy to do exercises which you can do for weeks and weeks to come and which you can enjoy doing. '
Things like sit ups, doing some rollers or just walking. These are things which are easy to manage and do not require a lot of complicated moves.
Tip 2: The Real Deal
If you say you are doing crunches, then do them. Do not say you are doing bicycle then you end up not doing or you just do one round or just one day and stops.
It should be for a period of time and something which you can do for a while. If it’s walking, then prepare to walk like 15 minutes daily for a period to come. Do not walk the first day and stop there. Keep to your program and you will see result.
Tip 3: Engage a fitness coach
There are situations where you may need a fitness coach so that the coach will help you do the exercises which can help you reduce the fats. You will be guided on the order of exercises which you can do based on the condition and the need.
How to get rid of stomach fat below belly button
There is not secret here and there is no much difference from the other activities to remove the stomach fats below belly button. When you apply the exercises mentioned in this article, you will be very sure of succeeding in this endeavor.
An easy way to get rid of stomach fat
Many people with weight issues look for all manner of information that can help them reduce their weights. Most of them look for something relatively simple and which someone can do comfortably along other daily life commitment.
When you have stomach fat, you too will be looking for something which is easy to do and which will not take you ages or hours per day doing. This is something which is necessary that we find some easy way, even if in relative terms, of getting stomach fat away.
Through this article, you will find that in deed there are easy ways of reducing stomach fats which you can adopt without having to pay a lot of dollars in some gym in town or in the neighborhood.
Many people are reluctant when it comes to paying and do many people do not join gyms because of paying. So you can work on your weight without going to the gym using some simple and easy to do activities.
I want to discuss these ways of reducing stomach fat in an easy way using some three steps. These three steps when followed will help you get rid of the stomach fats very easy.
Avoid some foods
This is the first step if you want to get rid of the stomach fats which you currently have. You need to identify those foods which bring stomach fats and stop using them.
These foods have been mentioned several times in the previous section of this article. Some of those foods include cheese, potato chips, refined grains like rice, white bread, etc and many other foods like soda as well as alcohol. This is a preventive measure to ensure you don’t add any more stomach fat.
You will only see progress when you stomach adding stomach fats. By just avoid adding stomach fats alone can help your body to adjust and reduce some stomach fats. You can introduce more fruits into your diet plan to detoxify your body and remove some waste deposits in your body.
Reduce food portion
The second thing you need to is to reduce the food portion. Many people have big belly because they eat a lot of food, which is not necessary for their body. Don’t eat too much food which the body does not need.
When you reduce on the size of food you eat, you will allow your stomach fats to naturally shrink and the muscles will eat the fats up or shed the fats. Your belly size will also reduce gradually and you will see your belly becoming smaller.
Just east the amount of food enough to feel you satisfied. Don’t take food which you will need to relax because you have overeaten. When you reduce the food portion, what happens is that as the body adjust, it will use the fat deposits in your body to supplement the needed energy in the body and in the process, you will reduce your stomach fats.
Exercises will aid the two above steps. When you add exercises to your activities, your body will burn the fats very faster. Exercises help the body keep fit but also burn the excess fats in the body and raise the metabolism processes in the body.
Identify some light exercises which you can do along with your daily routines. Exercises like walking, running, jumping using jumping rope, riding bicycle, reserve crunches, abdominal exercises and many other exercises will help you burn the stomach fats.
When you combine the exercises with the reduce food portion as well as avoiding the foods which add more stomach fats, the definite end result is serious weight loss which includes the stomach fats removal.
Many people know some of these things and many do not know. Many people fail to achieve result even though they have the right information. The main hindrance why people fail s lack of consistency. If you are not consistent with your exercises and you also fail to avoid the food you need to stop talking, you will not succeed.
To succeed in this campaign of removing the stomach fats, you need to follow the three steps or do the three things above and do them consistently for some period.
Normally two to three months is a good period to access the progress. You can access the progress weekly and monitor the movement. You also monitor the overall body response as you go on with the activities. It will surprise you that after all, it’s very possible and not difficult at all.
Reducing weight is not an easy thing. A lot of factors work against our desire to reduce weight. Work environment makes it difficult to keep up with being fit.
The kind of foods we find around us also does not do us good when it comes to weight loss and for this case reducing stomach fats. A lot of foods, some of which we love are those which actually bring more stomach fats. This makes thing more difficult.
However, given your health is of priority, it rank ahead of any other thing and therefore priority should be given your health. You need to consider your health ahead of any other thing.
In this article, we have seen foods which brings stomach fats and we have also seen what you can do to reduce or eliminate stomach fats. Even for mothers with young kids, you have seen some of the activities you can partake so that you keep fit and away from unhealthy fats.
These are not impossible things for anyone. It all require determination and self-will to do them. If you decide not to eat junk food, you can make it.
If you decide not to eat refined grains like bread or you decide not to take alcohol, it’s possible. Use this article to improve your weight situation and stay away from complicated medical conditions like heart disease and the rest.