Do you have too much belly fat or a sagging stomach that makes it difficult to zip up your skinny jeans? Having abdominal fat increases your risk of developing diabetes, insulin resistance, cancer, and heart disease. One of these illnesses, some of which are fatal, may be the cause of your protruding midsection. You must now pay close attention to your body, muster all of your willpower, and take the necessary actions to lose your belly. Let’s first determine what kind of belly fat you have.
Beer Belly. Simple as that: you booze, you don’t
lose. Most of us enjoy a beer after a long day at work. But when one
beer or one glass of wine lead to 3-4 and more, you start acquiring fat
on your waistline. Pure alcohol contains 7-9 calories per gram, while
carbs and protein contain about four calories per gram, and fat contains
nine calories per gram. Your body stores carbs in the form of glycogen,
the type of sugar you get from a carb breakdown. It is safely kept in
your liver and muscles.
To lose the beer belly, you need to tone down the drinking, and if
you let yourself go at it every Friday night, cut down your carb
consumption during the day instead, and try to be more active during the
week.
Post-pregnancy or mummy belly: it’s normal to have
belly fat after you give birth and it’s supposed to gradually disappear
within 3 to 6 months. It takes about 4 weeks for your womb (uterus) to
contract to its pre-pregnancy size. All the cells in your body that
swelled up during pregnancy will begin releasing their fluids in the
form of urine, vaginal secretions, and sweat. And any extra fat you put
on to nourish your baby will start to come off, especially if you’re
breastfeeding and exercising. But it takes at least a few weeks to see
noticeable results.
I suggest to:
- Be patient with your body.
- Eat a balanced breakfast.
- Eat at least five servings of fruits and vegetables a day.
- Eat fiber-rich foods, lentils, and grains.
- Eat healthy fats such as nuts, avocado, olive oil, seeds
- Watch the number of snacks you consume between meals.
Walk more, but don’t rush into the gym to do hard cardio and
bodyweight workouts. Focus on exercises for the pelvic floor. Your body
needs time to restore itself after pregnancy.
Stress Belly: According to Jackie Wicks, co-author
of the book Cheats & Eats: Lifestyle Programme, cortisol, the stress
hormone, leads to accumulation of abdominal fat. Stress decreases
leptin, a satiety hormone, and increases your cravings. High levels of
anxiety can send the body into survival mode and direct it to store more
fat. Try to sleep more, avoid caffeine, and focus on meditation,
relaxation, and brisk movement. Get an aroma massage in the evening or
take a hot shower to calm your mind down.
Hormonal Belly: Your hormones could be the reason
for your bulging belly. Fluctuations in estrogen and progesterone can
cause weight gain. High estrogen levels increase insulin, lead to sugar
cravings, and cause more fatty tissue growth around your midsection.
That’s why you might crave salty and sugary foods when you have PMS.
Besides, you might find it difficult to sleep at night, to control mood
swings, and to stop snacking. The main goal is to change your diet
habits and take care of your liver, which metabolizes estrogens. Try
including probiotics to your diet, as regular stool helps detox your
body and get rid of the extreme amounts of estrogen. Add insoluble fiber
(the skins of fruits and vegetables, seeds, dried beans, and
whole-grain foods). Go organic and avoid soy. Consume phytoestrogenic
foods such as pomegranate, flaxseed, pears, apples, berries, wheat germ,
oats, and barley. Eat enough of vitamins such as zinc, magnesium,
vitamin B6, B12.
Bloated Belly: Did you notice that you get bloated
after eating certain types of foods such as dairy, gluten, eggs,
lentils, or after black coffee? Food categories such as lactose,
fructose, eggs, wheat, and gluten are associated with many digestive
symptoms, including bloating. Also, eating too many processed foods
leads to belly bloating and inflammation. Here is the solution! Consume
more vegetables, fruits, and whole grains, which are rich in
antioxidants and contain anti-inflammatory properties. Drink more water
with lemon, stick to small portions (250-350g), and chew your food
slowly.
Girl, whatever the reason for your belly fat, it can be a precursor
to lots of diseases. Also, it makes you feel uncomfortable and disrupts
your confidence. Who doesn’t want to wear a tight dress? Once you get
rid of extra fat, your body image and overall feeling will be restored.
Take care of your health and start changing your eating today.