Quickest Way to Lose Belly Fat

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Want to lose belly fat? You’ve come to the right place…

What is belly fat?

It’s important to know exactly what it is we’re talking about.

“Belly fat or abdominal fat is the subcutaneous (which means under the skin) fat that sits around the waist and provides a store of energy, and also protection and heat, for the organs,” says Tarik Belalij, personal trainer and nutritionist at Everyone Active Becontree Leisure Centre.

“Small amounts of fat below the skin is normal and healthy, it is the visceral fat, which surrounds the organs that can be the most dangerous type of fat – leading to heart attacks and diabetes.”

How to know if you’ve got this type of fat situation going on? “Excessive visceral fat is what causes the ‘beer gut’, pushing the stomach out from the inside,” Belalij says.

So, we’re not talking bloating, which comes and goes.

First, you need to get real about the dangers of belly fat, because it’s affecting more of us than ever before. According to the latest government stats, 26 per cent of British adults are classified as obese. That’s just over one in four people, meaning that Britain is on-track to become the fattest country in Europe by 2025. If current trends continue, forecasters have warned that half of us will be obese by 2045. Read More  here

To fight the flab around your belly, you need to understand what you’re up against. Read on to find out about the different types of fat, the causes and, most importantly, how to lose it.

The Different Types of Belly Fat

Not all fat is created equal. Excess timber around the waist hurts your health in a way that subcutaneous fat – the soft layer of chub that sits directly under the skin – doesn’t. Belly fat (a.k.a. visceral fat) is stored in your abdominal cavity, and shares space with important organs like the liver, stomach, kidneys and intestines.

Belly fat is metabolically active, which means it’s basically an organ in itself – and not one you’d want to donate on the register.

It excels at pumping out various inflammatory substances, interfering with hormones that regulate appetite, weight, mood and brain function, and sending your cortisol levels — responsible for stress — through the roof. No surprise then, that it’s associated with an increased risk of type 2 diabetes, heart disease, and certain types of cancer.

So far, so tragic, there is, however, some good news. Belly fat may be the most dangerous type of body fat, but since it’s buried deep within your body, it’s also the easiest to get rid of. But before we talk about that, it’s worth identifying the causes of belly fat. After all, it’s far better to not put the weight on in the first place.

What Causes Belly Fat? The Main Culprits

We all know that eating too much and moving too little is the foundation upon which flab is built. But there’s more to the belly fat equation than ‘calories in and calories out’. Certain stressors, for example, will see you scaling your belt notches with very little effort. Here’s what you should look out for.

1. You’re Eating Trans Fats

If antioxidants are the good guys of gut health, trans fats are the super-villains. These sneaky fats actively contribute to your wobbly waist – not just by adding new fat, but by moving fat from other areas of your body to your belly. During a six-year study at Wake Forest University, monkeys that were fed an 8 per cent trans fat diet had 33 per cent more belly fat than monkeys that were fed an 8 per cent monounsaturated fat diet.

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Here Is Why Cheat Days Won’t Boost Your Metabolism

There are currently no legal requirements for food manufacturers to label trans fats, according to the British Dietetic Association, so you need to check ingredients lists for hydrogenated fats and hydrogenated vegetable oils. The biggest culprits? Your ‘cheat day’ favourites: cakes, biscuits, ice cream, popcorn, pies, fried food, fast food, takeaways — the list goes on. 

2. You’re Seriously Stressed

When your cortisol levels are through the roof, it triggers the release of insulin, and this is where things go awry. Initially, the ‘fight-or-flight’ response shuts down your digestive system so you can deal with the “threat”, like a very hungry lion or, more realistically, heavy traffic on your way to work. Once the danger has passed, your body seeks to replenish the hundreds of calories you burned fighting to the death/swearing at rush hour traffic and makes you ravenously hungry.

 Signs That You’re Seriously Stressed Out

Since your blood sugar levels are now super low (thanks insulin) and your reward centres are blinkered (thanks cortisol) you wind up face-planting the biscuit tin rather than the fruit bowl. To make matters worse, cortisol helps to release myostatin, a protein that breaks down muscle.

3. You’re Drinking Too Much Alcohol

Can one too many pints really earn you a beer belly? Well, yes. As you gulp down your drink, your body turns the alcohol into acetate, which your body can’t store. It becomes your primary energy source, and the proteins, carbs and fats swirling around your digestive system are converted to fat by default.

Factor in the excess calories from your drinks (around seven per gram) – with the gut-busting kebab you pick up on the way home (‘drunk hunger’ is a real, proven thing) and suddenly you’re looking at excess fat storage.

Not only does a night on the sauce send your cortisol levels through the roof, it saps your testosterone, which means you’ll find it more difficult to build lean muscle and burn fat as fuel.

4. You’ve Got Too Much of the Wrong Gut Bacteria

Most of the bacteria that dwell in your gut are pretty useful. They produce hormones, regulate your immune system, digest food, extract nutrients, control your mood, manage your appetite, and much more besides. That obese people tend to have higher numbers of Firmicutes bacteria is no coincidence – according to research published in the online journal Nature, these bacteria increase the number of calories your body absorbs from food.

According to a study of more than 1,300 twins published in the journal Genome Biology, the less diverse your gut bacteria, the more likely you are to have belly fat. Grow your gut community to shed serious timber.

How to Get Rid of Belly Fat Quickly and Safely

If you’re serious about banishing belly fat and improving your health, surviving on salad and hitting the treadmill for hours on end is a miserable (and highly inefficient) way to go about it.

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Here’s how to shift belly fat in three easy steps:

1. Hike up Your Metabolism

Your ultimate goal is to hike up your metabolism, and the intensity of your workout, the fundamentals of your diet, how much muscle you have, how well you manage stress and your quality of sleep all play a part in this.

“A faster metabolism helps burn fat,” explains Marcus Reddy, consultant laparoscopic, upper GI and bariatric surgeon at Spire St Anthony’s Hospital. While your metabolism is predetermined by your body size, sex and age, he says, “Increasing lean body mass, avoiding long periods of hunger, and intense periods of physical activity can aid burning”.

2. Keep moving.

Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin

3.Move away from processed foods.

Prioritize lean protein like beef, turkey, eggs, fish, chicken, and tofu. In a study published in the International Journal of Obesity, participants were either assigned a 12 per cent or 25 per cent protein diet. While the first group lost 11 pounds on average, the high-protein participants shed around 20 pounds and ditched twice as much belly fat as the low-protein subjects.

Don’t know your steak from your salmon when it comes to deciphering protein, fats, and carbs? You need our ultimate guide to tracking your macros.

Limit foods high in refined carbohydrates and refined sugar (white bread, white pasta, white rice), and replace them with high fibre ‘complex carbs’ – think: whole grains, brown rice, sweet potato, oats, beans and pulses. Fill your boots with as many vegetables as possible – they’re low calorie, high in micronutrients, and the fibre in them will keep you full.

Snack on portion-controlled fruit, seeds and nuts. One study found that snacking on 42g of almonds per day (instead of munching on something high-carb with equal calories) helped to reduce belly fat and improved cholesterol levels. “The high levels of fibre are proven to combat excess calorie consumption later in the day,” says registered dietitian Lucy Jones.

Research published in the Journal of Nutrition, Metabolism and Cardiovascular Diseases concluded that following the Mediterranean diet could help to mitigate the harmful effects of belly fat on your heart. Better yet, it boosts the number of healthy bacteria in your gut – a study published in the journal Frontiers in Nutrition saw levels rise by up to seven per cent, compared with a western diet. You want to lose belly Fat Try This

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