Belly fat is not only annoying and ugly, but it can be belly fat! Are you attractive? Do you suffer from belly fat? Do you know what that is? Belly fat, also known as body fat, has a different characteristic than belly fat and it makes your waistline wider. Heart disease, high blood pressure and insulin resistance are all linked to belly fat.
10 causes of belly fat
Belly fat is caused by 10 different factors.
1. Overeating
In addition to weight gain, overeating can harm your waistline. This is a big problem if you don’t get enough exercise during the day. Weight gain is based on the basic principle of caloric intake, which includes overconsumption and under consumption of calories.
2. Hormonal Changes
Another major cause of belly fat is the post-menopausal hormonal changes. For example, estrogen levels drop during pregnancy and cause belly fat to increase. In addition, menopause causes body fat to shift from the legs, arms, and hips to the abdomen.
3. Depression
Belly fat is annoying, but it can be viewed in other healthy ways, not as obesity in women. Cortisol, the stress hormone, causes body fat and excess belly fat in some women.
4. Aging
Dehydroepiandrosterone (DHEA) is a hormone whose production decreases with age. Subjective evidence suggests that some health care providers believe that DHEA supplements can reduce belly fat.
5. Sugar intake
Insulin production can be especially improved by consuming high fructose corn syrup (HFCS). Do not use soda or sweeteners to combine high fructose corn syrup.
6. Magnesium Deficiency
Our bodies need magnesium for more than 300 reactions, including heart rate control and blood sugar control, and this nutrient can help you lose weight and stay healthy.
7. High salt consumption
When salt is added, water moves from the blood vessels to the skin. Almost 90% of adults consume more than the recommended amount of 2300 mg of salt per day. Therefore, salty foods like canned foods, cured meats, dairy, and some dairy products like cheese all contain salt.
8. Depraved behaviour
People who exercise a lot or not at all are at risk of developing belly fat because they don’t get enough exercise in their daily lives. Lifestyle habits such as watching too much television, reading a lot, or using the computer a lot.
9. Practice mistakes
Cardio won’t help you reduce your waistline if you don’t jog every day, but spinning classes will do wonders for you. “You have to combine weights and cardio exercises. The human body is more prepared to store fat during strength training. Muscle burns more calories than fat each day, so it’s a great way to lose weight and get in shape.
10. Doesn’t sleep
In general, adults need 7-9 hours of sleep each night. Lack of sleep increases cortisol (the stress hormone), which can lead to cravings for sweets. Try to get enough sleep each night to maintain adequate cortisol levels.
Tricks to reduce belly fat
Here are some tips that can help you.
1. Skip the sugar
Fructose has been linked to obesity, diabetes and heart disease. Studies have shown a connection between belly fat and overall health. Avoiding juices, sodas and other sugary foods is a good way to control your waistline.
Even “good” natural sugar can lead to weight gain. So the juice might taste good. Without monitoring their glucose intake, many people fall into the trap of only monitoring calories, which can lead to weight gain.
2. Eat more protein
Eating enough protein can help you lose weight by improving muscle mass and metabolism. In some studies, high protein diets have been shown to reduce belly fat, while low protein diets have been shown to increase belly fat.
3. More sleep is necessary.
Of course, you can’t eat while sleeping. When you’re not getting enough sleep, your brain looks for other sources of nutrients, like fatty foods, to fill the gap. Lack of sleep slows down your metabolism, making it harder to lose weight.
4. Limit your alcohol consumption
If you drink more beer, your beer belly will get fat. Visceral fat and slowed metabolism can be caused by excessive alcohol consumption. Especially if you are in your 40s or 50s. Reduce alcohol consumption to reduce belly fat.
5. Eat Fiber Rich Food
When you eat foods rich in soluble fiber, such as oats or chia seeds, the fiber builds up in your stomach and takes longer to digest, making you feel fuller and less full.
6. Good fats with no trans fats
If you are looking for healthy fats, unsaturated fats such as nuts (especially almonds), avocados (especially avocados), flaxseeds (especially flaxseeds), and olive oil (especially olive oil) can help. Conversely, fats in foods such as saturated fats and trans fats lead to weight gain and health risks.
7. Eat less and eat more
Restricting food intake helps you lose weight by increasing the energy your body uses to digest food. The ratio of electric furnace is good. Adding large woods to the fire is useless as it takes a long time to burn.
8. Stress reduction
Weight loss can be affected by strong chemicals such as cortisol. Do everything you can to reduce stress.
9. Track what you eat and drink
When it comes to keeping track of what we drink, we can’t rely on our memories. Even when you “cheat”, you can honestly measure your eating habits by listing everything you drink.
Conclusion
Belly fat increases the risk of many health problems. Short sleep or poor quality sleep and lack of physical activity are just some of the reasons that lead to this condition. A healthy diet and regular physical activity can help get rid of belly fat and reduce health risks.
