How The “Belly After” Differs From Other Areas Of Excess Body Weight
Belly fat is about more than just how you look in a bikini and is related to serious health risks related to heart disease, type 2 diabetes, fatty liver disease and hormonal imbalance. There is the misconception that once people have tried many ways to lose belly fat that there is no other way to successfully get rid of it – this is false. There is a science to uploading the fat from your abdomen. A successful way is through a complete and eco-conscious approach to weight loss, as documented in the book “Let’s Lose Some Fat”. The book includes over 80 practical examples of what you should consider before beginning any weight loss program, expert opinion about how to safely and effectively lose belly fat and helpful information about long term health improvements.
Your Inside Look At Belly Fat: Subcutaneous Fat And Visceral Fat
The first step in determining which type of belly fat you’re dealing with is to distinguish between the types of fat in your stomach. Fat that you can see from outside of your body is categorized as subcutaneous fat. The fat that lies between your internal organs is called visceral fat. The types of belly fat will react differently to weight loss methods. Subcutaneous fat can be lost through eating better and exercising more. However, visceral fat is metabolically active, therefore when you exercise, it is usually shed first. Unfortunately most people with excess visceral fat also have other types of GI tract (gastrointestinal) problems that are preventing them from successfully eating their way to a healthy body.
Belly Fat Loss: The Science behind it
1.Nutrition – Eat to Reduce Fat, not Just Calories
When people go on crash diets, they often have a tough time maintaining metabolic rate because crash dieting significantly slows down the metabolism and results in muscle loss. Instead of going on crash diets, it would be better to practice healthy, nutrient-dense, balanced eating.
Important Nutritional Strategies:
- Lean Protein (i.e.- Eggs; Fish; Legumes) – Prioritizing lean proteins supports muscle retention and reduces hunger
- Replace Refined Carbohydrates with Whole Grains and Fiber-Rich Vegetables
- Limit Added Sugars / Ultra-Processed Foods
- Include Healthy Fats (i.e.- Avocados; Olive Oil; Nuts) to Maintain Hormonal Balance
Example:
Choose Greek Yogurt with Berries and Seeds rather than a Sugar-Cereal for Breakfast to Help Manage Blood Sugar Levels and Reduce Hunger Cravings Throughout the Day
2.Exercise – Spot Reduction is a Myth
Despite what is promoted by fitness instructors and the general public; you will NOT lose belly fat from doing endless crunches. Fat loss occurs systemically throughout the body.
The Most Effective Exercise Combination:
- Strength Training (2-4x/Week) – Builds muscle and increases Resting Metabolic Rate
- Cardio – Walking; Cycling; Swimming – maintain cardiovascular health
- High-Intensity Interval Training (HIIT) – shown to be one of the most effective methods for decreasing visceral (gut) fat.
Research Insight – Studies indicate HIIT exercise can decrease visceral fat in as little as 12 weeks using less time than traditional (steady-state) cardio workouts.
3. A Stress Consistency and Sleep Consistency About Stress and Sleep
A chronic increase in cortisol due to ongoing stress affects how our bodies store fat (cortisol). It has been found that the highest levels of cortisol cause increased amounts of belly fat.
Things you should do include:
- 7-9 Hours of Quality Sleep
- Use Stress Management Techniques (Deep Breathing, Walking, Journaling)
- Don’t Drink Excess Coffee Late
A group of adults participated in a lifestyle change program that resulted in an average waist measurement reduction without restricting calories as a result of an improved length of sleep each night and better daily stress management.
4.Impact of Hormonally-Aging Male and Female on Body Shape
People’s bodies change as they grow older from losing muscle mass to changes in how they distribute and pay to replace fat stores. Women typically gain more inches of belly fat due to the hormone oestrogen as they should enter menopause, whereas men often gain more ‘visceral’ fat due to lower levels of testosterone as they are growing older.
Health and Fitness Professionals Agree: Men and Women Should Include Resistance Training and Protein in Their Diet Plan to Help Prevent Fat Gain as They Age.
Losing Belly Fat: The Myths and Realities
- MYTH – Fat-burning supplements are the ideal solution for fat loss.
- REALITY – There are no supplements available that will replace the importance of proper nutrition, activity level, and sleep.
- MYTH – Missing meals leads to increased fat loss.
- REALITY – Missing meals often leads to overeating and disrupts the hormone balance.
- MYTH – A detox cleanse is an effective way to remove belly fat.
- REALITY – The body has the ability to detoxify itself via the liver and kidneys.
PLAN OF ACTION TO ACHIEVE BELLY FAT LOSS SUSTAINABLY
To help on your journey to lose belly fat, start with small, practical changes:
- Prepare your meals with protein, vegetables, and healthy fats (use as many vegetables as you want)
- Move your body every day (walking for 30 minutes)
- Strength train at least twice per week (lifting weights/resistance bands)
- Sleep well and consistently.
- Use waist measurements as your main measurement of success—do not focus only on the number on the scale.
In Summary
There is no “quick fix” to losing belly fat; this is a gift that you give to yourself while promoting good health through developing yours and those near to you’s health over time.
Take Action Now!
This week, make it your goal to improve one of your current habits (example: add protein to your breakfast, walk after supper, or go to bed 30 minutes earlier). Doing little things daily will build a solid foundation for losing belly fat and living a healthier lifestyle.
