There is a lot of conﬂicting advice out there when it comes to losing belly fat. Some say that you should only eat to maintain, while others say that you should only eat to build. Neither is better, and both are usually wrong. The truth is a bit more complicated, but the general principle is this: to lose belly fat, you want to burn more calories than you eat. So, if you have been trying to lose weight but can never seem to get rid of those last few stubborn pounds around your middle, you might be interested in learning how to lose belly fat, the reasons behind it, and the myths.
While there is no magic pill that can help you lose belly fat, there are certain ways you can take to help your body burn fat more eﬃciently and get rid of that annoying layer of fat around your middle.
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We are here to share some tips to lose belly fat but ﬁrst let’s discuss some main reasons and myths about it :
Table of Contents
- What Causes Belly Fat?
- Stupid Myths About Burn Belly Fat
- 1. It Behaves Similarly To Any Other Type Of Body Fat
- 2. Only Focusing On Ab Exercise Will Reduce Belly Fat
- 3. Cardio Exercise Is The Most Eﬀective Way to Lose Belly Fat
- 4. Certain Foods or Fluids Can “MELT” Belly Fat, According To Popular Belief
- 5. The Magic Of Waist Trainers
- 6. Eat Less
- 7. Nuts Equals To Fats
- Effective Ways To Burn Belly Fat
- People Also Ask (FAQs)
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What Causes Belly Fat?
1. Zero Exercise
Lack of exercise can lead to gaining weight. If you are not active enough, gradually fat can accumulate, especially around your belly.
So, you need to balance your calories according to your workout sessions.
Steroid hormone called cortisol helps your mood to controlling your mood from stressing up, or in short, it helps to deal with the stress. When you are seriously in a tense situation your body produces this hormone. And then people may turn towards their junky cravings. Hence the same hormone causes surplus calories to be stored around the belly and other parts of the body.
3. Poor Diet
If you are a sweet lover this may be the reason. High sugar intake in the form of food, drinks, or sugar itself can be problematic. It slows down the metabolism, adds to gaining weight, and reduces the person’s ability to burn fat.
There is some notion that a person’s genes can inﬂuence whether or not they become fat. Genes, according to scientists, can impact behavior, metabolism, and the likelihood of acquiring obesity-related disorders.
5. Too Many Calories
Being sedentary is one of the most powerful causes of belly fat. Being sedentary requires fewer calories than being active. However, regardless of how busy you are, if you are continually being sedentary, you will need fewer calories than if you were being active. So, more and more calories plus zero activeness equal to gaining weight, especially around your belly.
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Stupid Myths About Burn Belly Fat
1. It Behaves Similarly To Any Other Type Of Body Fat
It’s far riskier. It even has a name: visceral fat. Visceral fat (also known as “hard fat”) is responsible for more than merely cushioning your midsection and making it diﬃcult to button your clothes. According to Harvard Health Publishing, it is situated between your internal organs and has been related to a variety of health conditions such as insulin resistance and type 2 diabetes, cardiovascular disease, and breast cancer in women.
2. Only Focusing On Ab Exercise Will Reduce Belly Fat
NO! This magic is not possible. To get that deﬁned abs or beautiful waist you need to target to lose overall weight to see those magical results you expect. So focusing on core workouts in the gym isn’t a waste of time. It will tighten your abs and strengthen your midsection, but you will need to lower your general body fat for those improvements to be evident.
3. Cardio Exercise Is The Most Eﬀective Way to Lose Belly Fat
This is not pure truth. Yes, cardio or HIIT is high-intensity interval training, shown great results in various studies But you don’t want to become a HIIT machine; you should also seek to combine resistance training to increase strength and, as a result, enhance your metabolism.
4. Certain Foods or Fluids Can “MELT” Belly Fat, According To Popular Belief
Have you seen those advertisements stating certain green teas or foods, etc can get you that perfect belly? Please don’t fall for them, we promise you will not lose an inch by these false statements. Instead, a healthy diet can do wonders for you.
5. The Magic Of Waist Trainers
For sure this isn’t true! Because it is temporary. Wearing them is uncomfortable and may lead to serious problems like repositioning your organs or fracturing ribs. So, why take such risks?
6. Eat Less
Yes, calorie counting may be used to help you lose weight. However, specialists regularly state that your body will go into famine mode and slow down metabolism to hold on to the calories it ultimately receives.
7. Nuts Equals To Fats
“Nuts have a negative image for their overall fat content, but nutrition science reveals that the quality of fat, not the quantity, is what is most essential to human health,”
You’ve probably heard some myths about losing belly fat. Maybe you’ve even believed some of them. The truth is that there are a lot of misconceptions surrounding belly fat and how to lose it. Most of them are just myths and aren’t based on any scientiﬁc fact.
You’ve tried everything from walking to fasting. You’ve cut back your cravings on junk food and the extra servings of carbs but you still can’t seem to lose those last few pounds. It’s high time for you and feels like giving up. But don’t worry, we’ve got your back.
Effective Ways To Burn Belly Fat
You have to leave that sedentary lifestyle to make this work. You have no shortcuts to this. Wake up early, Move your body Stretch and if you are a beginner, don’t jump directly to heavy or vigorous exercise. You need to build stamina for it and then gradually keep adding on to your workouts. We promise you you will start enjoying all this slowly, trust us and have patience.
You can also try the below-mentioned exercise ( under guidance if you are new )
- Turkish GetUp
- Mountain Climbing
- Russian Twists
- Strength Training Yoga
For a better diet plan, talk to a nutritionist. Start preparing a diet plan chart according to the needs of your body. Note down the calorie intake per day vs your requirements and cut down accordingly. Don’t forget to plan as per your workouts because getting enough ﬁber is also equally important to speed up your metabolism process.
Getting enough shut-eye is important. People who slept 6 to 7 hours per night developed less visceral fat over 5 years in one study than those who slept 5 or fewer hours per night or 8 or more hours per night. So, yes sleep is one of the factors too.
4. Lower Down Your Sugar Intake
Sugary foods are harmful to your health. Eating a lot of these foods might lead to weight gain. Numerous studies have shown that eating too much sugar, particularly fructose can cause fat to build up around your midsection and liver. The sugar in soda, juice, sports drinks, and other sugar-laden beverages can be particularly problematic as it can quickly raise your blood sugar levels and cause a spike in insulin, which in turn can lead to weight gain and other health problems.
This is because your body only can metabolize so much sugar at a time. The excess sugar is then stored in your cells as fat, which causes you to gain weight. To lose weight and keep it oﬀ, you need to limit your intake of added sugar, which is usually found in processed foods and drinks.
5. Hydration Factor
Drinking water will dilute your body’s salt levels. While everyone’s water intake levels vary, we recommend that men and women eat 2.7 and 3.7 liters of water per day other than foods and beverages, respectively.
The best way to lose belly fat is through a combination of diet, exercise AND BELIEVING in yourself. Take the baby steps, trust the process and you will make it. The easiest way to start losing belly fat is to make simple lifestyle changes, such as eating less junk food, exercising more, and not spending so much time in front of the screen. So, Ending this here, we hope that all this stuﬀ made sense to you.
This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help and should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any decision you make depending upon the information highlighted here is strictly at your own risk and responsibility.
People Also Ask (FAQs)
Question 1: Can I lose belly fat in a week?
Answer: No, you can’t make this happen you have to work hard, make a good diet plan, regular exercise and good hydration can make this work but may take a few months to show results.
Question 2: What should one eat daily to lose belly fat?
Answer: A diet that is rich in high protein like eggs, fish, etc, or insoluble fiber is also a great way to lose belly fat.
Question 3: Reason behind belly fat?
Answer: A sedentary lifestyle, zero exercise routine, and being just a junkie can gradually lead to weight gain and belly fat especially.
Question 4: Can planks burn fat?
Answer: Plank is a great way to burn calories. It engages multiple muscles and also gives a good body posture.
Question 5: Can certain drinks help to lose stomach fat?
Answer: This is a myth there is no such magic portion only a good diet and regular exercise can make this work.