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Decide on a weight loss plan and follow through with it.
A common obstacle to weight loss success is stubborn belly fat, which many people encounter when embarking on a new diet and exercise regimen. Even if you’ve tried every trick and unsustainable quick fix you can find in a book (or on the Internet), you may have simply ignored it as nothing to worry about. Doctors, on the other hand, are particularly concerned about abdominal fat because it may be a sign of more serious health issues. It’s important to know what belly fat is, what causes it, and why it’s a concern for doctors when embarking on a fat-loss plan.
A physician at Austin Regional Clinic in Texas, Zayd Nashaat, M.D., says that “belly fat, also known as visceral fat, is one of the more concerning types of weight gain.” It has been found that “[people] with relatively normal body weight except around the belly are more likely to develop heart disease, diabetes, liver issues, and cancer.”
In order to explain why visceral fat has been linked to more health problems, he explains that it encircles the organs and raises insulin resistance.
A waist circumference of more than 35 inches for women and more than 40 inches for men indicates an increased risk of developing cardiovascular disease and type 2 diabetes. “
So, what are your options for reducing belly fat? Diet and exercise work together to help people lose weight, which is not surprising, according to Dr. Nashaat. Changing one’s diet and increasing physical activity are the most effective ways to lose weight permanently.
What matters most is that people stick to their diets, no matter what kind they choose, and that lifestyle change should be the goal rather than a short-term shift. We must make long-term lifestyle changes if we are to lose weight sustainably in the long run.
Find out how to get rid of stubborn belly fat by reading on.
According to the National Institutes of Health, men with a waist circumference greater than 40 inches (regardless of height) are more likely to develop diabetes and heart disease.
You must take measurements at the correct location in order to determine yours. According to the NIH, you should measure your waist just above your hips.
So, if your waist circumference exceeds 40 inches, what should you do? These simple lifestyle changes can help you lose weight and improve your overall health at the same time.
Doctor W. Scott Butsch, Director of Obesity Medicine at the Cleveland Clinic, says you can’t just lose fat in one area of your body. Focus on decreasing your overall calorie intake instead. In general, he asserts, losing weight should lead to less belly fat.
As a substitute for drastic weight loss programmes, focus on increasing the proportion of low-calorie and nutritious foods on your plate and decreasing high-calorie and low-nutrient foods. That’s exactly what it means: Increase your intake of fresh fruits and vegetables (especially green, non-starchy ones—see more below), as well as lean protein and healthy fats, such as chicken, fish, beans, and other legumes and legume-based foods. These foods can aid in both satiation and weight loss at the same time.
As a result, you feel fuller for longer periods of time after eating protein than you would with other foods. As a result, you’ll be less tempted to raid the refrigerator, which will help you lose weight from your abdomen.
According to Dr. Nashaat, they’re nutrient-dense and high in fibre, both of which are beneficial to digestive health. With fewer calories, you’ll feel fuller longer.
Start each meal with a salad or eat half your plate of vegetables. There is no need for the boring lettuce and tomato deal—keep it interesting with a variety of colours and textures such as roasted artichokes from a can or olive oil-drenched artichoke hearts from the supermarket. There are countless possibilities.)
Cucumbers, celery, bok choy, and zucchini, which have a high water content, are a great way to fill yourself up.
According to Kazlauskaite, men looking to lose belly fat should keep an eye on how much they drink. It’s not just the empty calories; alcohol also lowers inhibitions, causing you to consume more of them. It is not what you are aiming for. ‘
To burn calories, you don’t have to do anything more than get up from your chair more frequently, take an escalator instead of an elevator, or park your car far from the store. Research suggests that 300 minutes a week of moderate activity (that is, activity that gets your heart rate up, not just getting up and down from your chair) may aid in weight loss. There are a lot of health benefits to getting more than 150 minutes of exercise a week, but it’s going to take some planning. But a few brisk walks will do the trick.
A 15-minute walk in the morning and a 15-minute walk in the evening, for example, could be sufficient, according to him. There is no doubt that a sedentary lifestyle (a lot of sitting behind a desk) leads to obesity, and 150 minutes of moderate exercise every week is essential to improving overall health.”
When it comes to getting your heart rate up and burning calories quickly, HIIT training is a great option. This type of training focuses on short bursts of high-intensity work followed by a brief rest period.
Many of Butsch’s patients report a reduction in belly fat as a result of strength training. According to a 2014 study published in the Journal of Sports Sciences, obese adolescents who incorporated both aerobic and strength training into their workouts lost the most visceral fat.
For Kazlauskaite, sugar from beverages is quickly absorbed into the bloodstream, resulting in an increase in insulin. Sugar-sweetened beverages—the leading source of sugar in the American diet—have been linked to weight gain, obesity, and type 2 diabetes by the Centers for Disease Control and Prevention.
As a substitute for all sodas, even diet soda, Dr. Nashaat suggests drinking more water to stay hydrated.
The difference between eating an apple and drinking apple juice is explained by Kazlauskaite.
This is because you get more nutrients, such as fibre, when you eat the food in its natural state. You’ll feel fuller longer if you chew and swallow your food slowly. Apples make you eat more slowly, she claims. You have a longer period of time to process it.”
When it comes to processed foods, Dr. Nashaat says that they tend to be higher in saturated fat and sodium content. In addition to raising your risk of developing high blood pressure, foods high in sodium can also cause bloating and fluid retention, which won’t help you lose stubborn belly fat, either.
According to Dr. Nashaat, nut and avocado oils have been shown to have a positive effect on inflammation and cardiovascular and immune health, which is typically caused by saturated fats.
When you’re stressed out, your body produces the stress hormone cortisol, which is linked to a higher level in your belly fat. According to a 2018 review of studies published in Current Obesity Reports, people with long-term high levels of cortisol are more likely to develop abdominal obesity.
The health benefits of yoga, meditation, and the avoidance of conflict, according to Butsch, can help you maintain a healthy weight. In an argument, he believes that even taking the high road helps. Whatever path you choose, make it a priority to lessen your overall level of stress. It’s not just going to help you lose weight; it’s going to help you live a healthier life.