Belly fat can be extremely stubborn. It is something that has accumulated over a long time and losing it would require time as well. But before you bend your back for getting in shape you need to understand that there are different types of belly fat.
Therefore, it is important to know what kind of belly fat you have and then try the best-suited method to eliminate it. It can get extremely tiring to find the best way for you to get in shape. There are numerous diets and exercises available out there.
But lucky for you, we have decided to help you with your needs. We have rounded up the different types of tummy fat along with some of the best ways to say goodbye to your belly fat forever.
Also Read: Do jumping jacks burn belly fat quickly?
Causes of Belly Fat
There are different factors that play a role in the accumulation of belly fat. Gender is a major one. Females are more prone to storing belly fat as compared to males due to different hormonal changes and pregnancy.
Other than that, we have age, genetics, diet, and lifestyle habits playing an important role in this as well.
Four Types of Belly Fat
Belly fat is the surplus abdominal fat surrounding the organs in your stomach or the abdominal region. Having excess belly fat is extremely unhealthy and could give rise to various diseases. Therefore, it needs to tended to ASAP. Following are the different types of stomach fat:
1: Subcutaneous fat
Subcutaneous fat is the one that is the most visible. It is present on the stomach and takes after its name as it lies under the surface of the skin. Women tend to accumulate this type of fat around their hips, abdomen, and buttocks.
Subcutaneous fat is clearly visible and can cause noticeable grooves and dimples just like cellulite. This fat works as the energy storage system of the body. We sometimes consume more calories than our body requires. These additional calories are then converted into the subcutaneous fat.
Consequently, when you burn more calories than consumed, this subcutaneous fat is the first one to be burned off. The body burns it off to fulfill the elevated energy demands of your body.
Factors that Influence Subcutaneous Fat
The following factors give rise to subcutaneous fat in the body:
- Poor diet
- Genetics
- Lack of exercise
- Sedentary lifestyle
Visceral fat
2: Visceral Fat
The other kind of fat that is present in the stomach region is the visceral fat. This is also known as abdominal fat. The visceral fat is different from the abdominal fat as it is less noticeable within your body.
Visceral fat develops inside the body and surrounds the organs. It is not visible from the outside and is a whole lot more dangerous than the subcutaneous fat. Numerous studies have been conducted on the development of this fat. However, it was discovered that a poor diet has a lot to contribute to its formation.
Visceral fat has the potential to be extremely damaging. It covers all the major organs in the abdomen such as kidneys, liver, lungs, and heart. Furthermore, it also contributes to the clogging of arteries.
People with increased levels of this fat are more susceptible to experiencing grave health issues. Moreover, the visceral fat accumulates around the liver, making it resistant to insulin. This can increase the risk of developing type 2 diabetes.
Visceral fat is usually called as a ticking time bomb by various health professionals. Many people are not even aware that they have visceral fat as its accumulation is not visible as that of the subcutaneous fat.
Factors that Influence Subcutaneous Fat
Following are the factors that support the development of visceral fat:
- Heavy drinking
- Smoking
- Sedentary lifestyle
- High-fat diet
- High-stress levels
3: Intramuscular Fat
The intramuscular fat is also known as intramuscular triglycerides, intramyocellular triacylglycerol or intramuscular triacylglycerol. It is found inside the skeletal muscle fibers.
It is stored in the form of lipid droplets that are present in close relation to the mitochondria. The mitochondria are the energy storage area in the body. The energy stored here is later utilized during exercise.
The excess storage of intramuscular fat is linked with serious conditions such as insulin resistance and type 2 diabetes. The human immunodeficiency virus (HIV)-lipodystrophy syndrome is connected with the extra accumulation of intramuscular fat. Furthermore, it may also contribute to AIDS wasting syndrome.
4: White Fat
White fat is the largest energy storage system of the female body. White fat plays a role in the production of the hormone adiponectin. Which is why it is vital for insulin management to maintain a healthy blood sugar balance. Furthermore, it is also a producer of leptin and works to manage hunger.
Moreover, white fat also plays a role in managing growth hormones and cortisol. It is basically a good kind of fat but an excess of it can be dangerous. When it is present at a greater level, it can cause insulin resistance and promote weight gain.
How to Lose Belly Fat?
Losing belly fat is not that difficult as it might seem. All you need to do is pair your improved diet with regular workout and some lifestyle changes and that should do the trick!
We have further simplified and enlisted the various ways to get rid of all types of belly fat. However, the key is to remain consistent and soon you will have your desired results.
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Create a Calorie Deficit
Creating a calorie deficit is easier than it may seem. All you need to do is make sure that you burn more calories than you consume. If you eat less than you burn then you’re definitely in the state of calorie deficit.
According to the research of the Mayo Clinic, you lose one pound of fat if you burn 3,500 calories more than you consume. So, if you maintain a calorie deficit of 500 pounds per day then you can lose one pound per week.
This is a very suitable and healthy rate of weight loss. Losing more than 2.5 pounds of fat per week occurs by extreme calorie restriction and isn’t suggested.
leafy green vegetables
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Diet for Eliminating Belly Fat
If you eat more calories than you burn then there are great chances of you developing the dangerous visceral fat. It can easily accumulate around your abdomen.
However, if you eat the right kind of food you can easily lose your belly fat. You need food that fulfills your daily caloric requirement and provides you the nutrition you need.
One should always opt for nutrient-dense food rather than calorie-dense food. Furthermore, you should stay away from all sorts of processed foods, sugars, and processed grains.
These products are notorious for increasing the blood sugar levels and eventually increase the different types of belly fat as well. However, you should add more fiber and protein to your diet. Leafy green vegetables are the best source of keeping you full and giving you the energy, you need. These vegetables include:
- Kale
- Cauliflower
- Broccoli
- Chard
- Spinach
- Collard Greens
- Watercress
- Cabbage
You need to avoid complex carbohydrates and incorporate whole grain wheat products into your daily meals. Protein is another macronutrient that enhances your stamina and energy by providing you very little calories. Some excellent protein sources include:
- Lean meats such as chicken and fish
- Legumes
- Beans
- Eggs (hard-boiled)
- Nuts
- Seeds
You should also limit carbonated beverages which also include diet colas and energy drinks. Water is your new best friend, and unsweetened tea, iced tea or coffee wouldn’t hurt once in a while.
Exercise for Belly Fat
Working out is also important to speed up the weight loss process. There are different types of exercises that could help you get rid of your belly fat in no time. We present to you some of the most effective ones.
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High-intensity Interval Training
High-intensity interval training is also known as HIIT. It is associated with the effective reduction of fat among overweight and obese women. Just 20 minutes of this magical workout routine could do wonders for your belly fat.
30 minutes of cardio everyday gives the same results as 20 minutes of HIIT only three times a week. However, one needs to remain consistent with their routine to see the desired results.
You need to decide on the kind of exercise you want to do. It can be speed bags, sprints or burpees and then you can note your time intervals with a stopwatch. You should make sure that you have at least 45 seconds to one minute of an intense workout.
Furthermore, if you really want to burn your excess fat then you must do cardio or HIIT before you move on to other exercises. What HIIT and cardio do is raise your heart rate and make you charged for the other exercises to come.
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Pilates for Belly Fat
Pilates is one of the most famous belly fat exercises these days and it does wonders for belly fat reduction.
Scissor Switch
Scissor switch is a lower ab exercise that is a part of Pilates workouts as well. Following is how to do it:
Lie down on a yoga mat and raise your legs straight up. Start on your back. Your feet should be arched and you can fold your hands behind your head. Next, you need to lift your chin close to your chest.
Stay in this position so your rib cage folds over towards your belly. This will make you feel your lower abs work as well. Now let one of your legs fall on the floor. Try to stop your leg before it touches the floor, keeping it suspended in the air a little above the floor.
Then bring that leg back up. Repeat this movement with the other leg and keep alternating it. Repeat for 20 to 25 reps.
The Hundred
The hundred is a standard Pilates exercise that focuses on your deep inner ab muscles. Here’s how to do it:
Begin by lying flat on your yoga mat. Bend your knees and keep your feet on the floor. Then lift your legs up so your knees are elevated as well and your feet stay arched.
Take a deep breath and pump your arms up and down, keeping your neck and chest off the ground. Try to breathe in sync with the movement of your arms and begin to count.
Count to a 100 and hold that pose before you hug your knees into your chest. Then release the breath you had been holding in and release the tension from your chest as well. Repeat these 2 or 3 times at least.
forearm plank
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Yoga for Belly Fat
Belly fat yoga can prove to be very helpful in the effective loss of belly fat.
Forearm Plank
The forearm plank is a simple and effective exercise. It strengthens your core muscles that include abs, diaphragm, and pelvic floor. For this exercise, you need to lie down on a yoga mat on your forearms. Keep your shoulders over your elbows and your arms at a 90-degree angle.
Now lift your knees up and sustain a straight line from your heels to the top of your head. Then look down and tauten your abs. Hold this pose to your maximum extent. You can also move on to more complicated planks when you can hold this pose for a minute.
Bridge Exercise
This exercise works for your abs. Furthermore, it also toughens your thighs and glutes. First, lie on your back and bend your feet under your knees. Keep your arms by your sides.
Tauten your glutes and abs. Then lift your hips to form a straight line from your knees to shoulders. Curl your spine and go back down. Now breathe in as you keep going up and breathe out when you go down. Repeat the exercise at least 20 times.
Also Read: How to Lose Belly Fat Through Doing Just Yoga?
Lifestyle Changes for Belly Fat Elimination
Diet and exercise are great for losing belly fat. But for quick and effective results that last long, you should be willing to go the extra mile. Adding a few of our suggested healthy changes to your routine will make your journey weight much easier. Following are some to consider:
- Walk more on a daily basis.
- Drink at least 8 to 10 glasses of water a day.
- Make sure you take your time while eating. Don’t rush yourself, don’t talk don’t watch tv and chew slowly. This would prevent overeating.
- A good 7 to 8 hours of rest every day is also a must to have better results. Not getting enough sleep results in stress which promotes weight gain.
- Quit smoking before you try any kind of calorie restriction plan. Smoking is not only injurious to health but it slows down the effect of dieting and working out.
Takeaway
It is very difficult to spot just one area of your body and treat it for fat loss. If you want to lose your belly fat in a healthy way then you will have to lose weight overall. This includes watching your diet, exercising, and adopting a healthy lifestyle. However, the key is to form a routine and stick to it.
