If you want to find out how to lose belly fat you have come to the right place. What exactly is belly fat? We are not talking about loose skin around the tummy after childbirth or c-section belly fat. We are not talking love handles or muffin tops, (which are often a result of a bad choice of clothes, such as too tight jeans) we are talking about visceral fat that accumulates around your organs deep in the abdomen. Having a fat belly in proportion to the rest of your body not only plays havoc with your body image and wardrobe choices – forget those clingy tops, vests and dresses – but it has some serious health implications as well.
I’ve been told I have a beer belly…but I don’t drink a lot of beer.
Yeah I’ve seen all those pizzas that you eat though.
That’s it then. Hector has a pizza paunch.
Along with the HIIT, you should focus on diet factor, and it really matters a lot. The calories you intake must be proper and if you don’t know much then start managing macros. This is how to lose belly fat fast:
- Download smartphone apps that can help counting calories intake and calories burned on a daily basis.
- Whatever you eat, add into the log. Such apps offer you interactive features to log what you eat and calories burned.
- You can check out carbohydrate, fat, protein and calories with ease. Keep in mind that you eat food with balanced calories.
- The nutrition factor matters a lot so don’t eat readymade food and try to simplify your diet so you can calculate all with ease.
If you start eating veggies, fruit and other foods that provide enough calories and don’t have much fat then you can rely on them. Don’t be a picky eater because it has many harms and lack of nutrition is a major one here.
Types of belly fat
Research studies have shown that your waist circumference can be an indicator of the amount of visceral abdominal fat. Visceral belly fat is not the subcutaneous fat that you get hold of to see if you ‘can pinch more than an inch‘ it is nestled underneath the abdominal muscles and around the organs. If you are overweight and have a big belly there is a good chance that you will have both types of abdominal fat – subcutaneous (on the surface) and visceral (deeper inside).
There is a general myth that it is impossible to lose belly fat and get that flat stomach you have always wanted. However, there are some lifestyle changes that are easy to implement and scientifically proven to help you lose belly fat fast.
Excuse me! I don’t have belly fat, my stomach is just in 3D.
How to tell if you have too much belly fat
Although Body Mass Index (BMI) is a good measure of your weight, there are 2 main ways of measuring whether you are at risk from your big belly. Here is Moose and Doc to explain them:-
That hour-glass figure that most girls dream of may have hidden health benefits too. The bigger the difference between your hip measurement and your waist measurement the lower your risk for cardiovascular disease. To find out your waist-to-hip ratio first measure your hips by putting the tape measure around the widest part of your buttocks. Next, take your waist measurement as above. Now divide your hip measurement by your waist measurement. For men a ratio of 0.9 is fine and for women 0.8. For both sexes a ratio of higher than 1 is considered at risk for some health conditions.
Don’t forget girls. A nice shirt turns your muffin top into a cupcake.
Some Known Health risks of an increased waist circumference
Cardiovascular Disease: An increased waist circumference regardless of BMI measurements has been linked with an increased risk for heart disease. One medical study suggested that a waist measurement of above 71 cm for women and 84 cm for men may be useful in identifying those at risk of coronary heart disease.
Diabetes: A 2010 research analysis urged that waist circumference was linked with type 2 diabetes risk and should be used as a measurement together with Body Mass Index (BMI). Likewise there is an increased risk of metabolic syndrome related to an increasing waistline.
Alzheimer’s Disease: Although evidence is conflicting some studies have indicated that a larger waist circumference is related to a higher risk of late onset Alzheimer’s disease.
Gosh – that’s scary. I had no idea!
Yes, a bit of flab around the waist and next thing you’re losing your heart and your mind.
… and even some cancers
Colon Cancer: A 2004 study found that a larger waist size in both men and women meant that they were twice as likely to develop colon cancer. Furthermore, waist circumference was found to be a stronger predictor for colon cancer than BMI measurements.
Prostate Cancer: A recent medical study has shown that although a higher BMI was associated with a lower risk of Prostate Cancer, abdominal obesity is a predictor of risk.
Breast Cancer: A huge study that followed 47,382 nurses over an eight year period concluded that a larger waist measurement increases the risk of breast cancer especially in postmenopausal women who have not taken hormone replacement therapy (HRT).
So … this is looking quite serious Doc, my muffin top is not quite so cute now.
Yes, abdominal fat is serious. In fact, those at normal weight with a big tummy are more at risk from death from all causes than those classified as obese by BMI.
Okay, so let’s hear what we have to do to get rid of that spare tyre…
- Clifton PM, Bastiaans K, Keogh JB. (2009) High protein diets decrease total and abdominal fat and improve CVD risk profile in overweight and obese men and women with elevated triacylglycerol. Nutr Metab Cardiovasc Dis. 2009 Oct;19(8):548-54 (Retrieved July 23rd 2016) https://www.ncbi.nlm.nih.gov/pubmed/19179060
- Vispute SS, Smith JD, LeCheminant JD, Hurley KS.(2011) The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011 Sep;25(9):2559-64. (Retrieved July 22nd 2016) https://www.ncbi.nlm.nih.gov/pubmed/21804427
Full Reference List for How to Lose Belly Fat Fast
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