Multiple exercises, diet changes, and even medications are used to reduce belly fat and get that flat tummy you can flaunt. But do you know that having a flat stomach is not so easy? There are different types of belly fat and each one of them is cured in different ways. Read further to know about these different types and what you can do if you are dealing with one of them.
6 Types of Belly Fat
The types of bellies that are considered to be quite common are:
1. Stressed Belly
If you’re leading your daily life in stress, then your body fat can accumulate in your belly area. It is because of cortisol production. Cortisol is a hormone that is produced when you are stressed; it increases your belly fat and hence complicates the process of weight loss. Hence, it is crucial to regulate your stress and make sure you get adequate sleep.
2. Hormonal Belly
The production of hormones can lead to fat accumulation. As mentioned above, cortisol is one such hormone. Apart from that, oestrogen and insulin can also increase the accumulation of fat in your belly, making fat loss difficult for you.
3. Bloated Belly
Digestive issues can lead to bloating. If you’re following an unhealthy diet, having food allergies, and being too fast in eating your food, bloating can be a recurring issue for you. Bloating is one of the most obvious signs of digestive problems that also lead to accumulation of fat in your belly. Bloating can be easily reduced once you start to add enough fibre in your diet and increase your water intake.
4. Alcohol Belly
If you frequently consume alcohol, you may notice fat accumulation in your belly region. In order to reduce this belly fat, make sure you eat a lot of green fruits and veggies and reduce alcohol consumption to a minimum.
5. Mother’s Belly
If you’ve given birth some time ago, it is quite common to find fat accumulation in your belly. However, if this goes on for a longer period of time, then it’s better to visit a doctor as it could indicate an underlying issue such as urinary or digestive problems. In order to solve this condition, add nuts and fish to your diet.
6. Subcutaneous Fat Belly
This too is essentially a common condition amongst males. However, it is not a serious health concern but it may change the way you look and therefore might impact your self-esteem. By doing belly fat exercises, you can reduce the subcutaneous fat around your belly region. Exercises such as waist circles, stretching, cycling, and running can prove to be quite effective.
How to Reduce Belly Fat?
Now you know the different types of bellies and most of these types can be reduced with an improvement in your lifestyle. Listed below are some of the best ways to reduce your belly fat:
1. Reduce the Calories in Your Diet
It is highly likely to see fat getting accumulated in your belly area if your diet has a lot of calories. So, in order to reduce your belly fat, it is crucial to start a calorie-deficit diet.
2. Don’t Consume Trans Fat
Food items that are deep fried and junk food contain a lot of trans fat that increases the calories as well as the fat in the abdomen. Trans Fat is also known to accumulate around the belly region specifically – so, if you are trying to reduce belly fat, you have to say no to trans fat.
3. Reduce the Sugar Levels
Intake of too much sugar can make your body resistant to insulin and this can start fat accumulation in the belly area. When the sugar you take is not converted into energy, it gets converted into fat and is stored in the belly area so it is important to reduce sugar consumption if you are trying to reduce belly fat.
4. Include Omega 3 Fatty Acids in Your Regular Diet
Fish oil, nuts, flax seeds, and Chia seeds are some of the main sources of Omega 3 fatty acids and they increase the insulin sensitivity in your body. This helps in the usage of sugar and reduces fat accumulation in the belly.
5. Reduce Stress
Hormonal belly, which is mainly caused due to increased stress levels, can be cured by reducing the stress level which in turn decreases the cortisol production in the body. Cortisol is the stress hormone that increases fat accumulation in the belly region.
6. Get Proper Sleep
Along with a proper diet, it is also important to get at least 7 hours of sleep to reduce belly fat. Not getting proper sleep increases stress levels which in turn increases belly fat.
7. Make Exercise a Part of Your Routine
You can incorporate exercises to lose belly fat such as jogging, cycling, and skipping. These are simple exercises that have a great impact when you are trying to lower belly fat.
8. Increase the Protein Content in Your Diet
Converting protein into energy uses a lot of calories that are stored in your body. This will help in burning fat and therefore, reducing belly fat.
Conclusion
All of us want that flat tummy and want to wear clothes that flatter our bodies. There are multiple ways to lose belly fat but it is also important to know what is causing the accumulation of fat around your belly so that you can take proper steps to reduce it.
Making some changes in your diet and including exercise will help you reduce belly fat. Along with that, maintain your stress levels and get proper sleep to stop the accumulation of fat.
