One of the primary reasons that the majority of the population has excess belly fat is because they don’t follow an adequate fat loss routine. Many factors induce fat consolidation in our body, especially on our stomach. Here are a few of those factors:
What causes belly fat?
- Alcohol consumption
- High stress
- Poor diet
- Lack of exercise
- Lack of routine
- Poor sleep, and many more.
Belly fat is not permanent, though. It can be effectively reduced or removed altogether if we follow basic fat loss routines. As we know, excess belly fat leads to various health-related problems like diabetes and heart diseases. That’s why we need to work on it and get rid of it at the earliest.
Following the below-mentioned steps will lead you to lose all your belly fat, and you will be getting consistent results from the first month itself:
The fat-burning zone
This is an intense way of exercising by keeping a check on every movement and how you perform it. It’s essential exercise at an intensity and duration that burns fat. When you get into the fat-burning zone, your heart rate gets into a target range that forces your body to burn fat as a source of fuel. You can check your belly fat burning range; it’s associated with your age. The only trick here is that if your exercise routine is not intense enough, you won’t lose your belly fat. To seal the deal, you also need to keep a tab on the duration. Just intensity will only get you so far.
Best intensity exercises (Burns up to 800 calories per hour)
- High-Intensity Interval Training
Best Duration exercises (Burns up to 550 calories per hour)
- Power Walking
Medical Procedures like CoolSculpting
Medical procedures to reduce fat can sound daunting. You must be thinking that the situation is not so difficult to fix that you need surgery. But the reality is far from it. Belly fat can lead to a lot of medical complications, which can even be long-term. It can increase the risk of heart attack, high blood pressure, stroke, type 2 diabetes, and asthma.
So does that mean you should get surgery? The answer is maybe in some cases, but in most cases, you can easily cut down the fat with a simple non-invasive procedure called CoolSculpting. Coolsculpting can freeze fat cells on your stomach, it targets stubborn fat in the areas that bother you the most and freezes twice the fat at once with its dual applicators.
Regulated calorie intake
Regulate your calorie intake to reduce belly fat. It means cutting your calories below your resting metabolic rate and creating a sort of calorie deficit. Your calorie intake should be less than your RMR. Resting metabolic rate (RMR) is the rate at which your body burns energy when it is at complete rest. For instance, if you have an RMR of 2000 calories, and you have an intake of 1800 calories on a particular day, your body will dip into its fat reserve and burn 200 calories to maintain RMR.
Here are some low-calorie foods you can try out:
- Chia Seeds
- Green Beans
- Cottage cheese
- Lean meat
Staying up late, binge-watching your favorite Netflix show will not only mess up with your schedule but will also ruin your health by having a significant impact on your belly fat. Less sleep leads to less energy for working out. Lack of sleep ultimately leads to food cravings. Your body looks around for a quick energy boost and starts craving sugars and salts. This leads to bad food choices and intake of heavy junk. It’s the start of a vicious cycle that leads to horrible complications due to accumulated fat. Furthermore, sleep can also improve mood, which leads to a positive attitude toward losing weight.
Reducing accumulated belly fat is not easy. It takes a lot of effort and resources to get that jiggly fat out of the system and take a sigh of relief. There are some factors, though, that, if kept in mind, can help you work on your belly fat and reduce it. The four measures above are the most common and effective ways to get rid of the stubborn fat that has been frustrating you for a long time. In all of those, consistency is critical. If you want to see immediate results, stay on any of these for at least three weeks before you give up. Once you have started working on a good fat loss routine, you’ll see positive results in no time.