Belly fat is a common problem in both men and women. Excess fat in our body cause ill health and trigger many diseases. Obesity or overweight increases the risk of many diseases like high blood pressure, heart disease, type 2 diabetes etc. The visceral fat or the excess fat in the abdominal area causes belly fat which is dangerous to the body.
How to Measure Belly Fat?
Belly fat can be assessed by measuring the circumference of your waist. To measure the belly fat, take a tape and wrap around your waist just above your hip bone. Breathe normally and don’t tighten the tape so much. Take the measurement now. If measurement is 35 inches or more and you are a woman, it indicates that you have an unhealthy belly fat. A measurement of 40 inches or more indicates an unhealthy measurement for men.
Measures such as BMI (Body Mass Index) calculates your body fat according to your weight and height. It tells you if you have an unhealthy fat accumulation.
What are the Causes of Fat Accumulation?
There are many factors that causes belly fat or that triggers belly fat accumulation. Some of the common factors are:
Physical Inactivity or Lack of exercise.
Age – There are increased chances of accumulating fat when people get older. It is mainly due to their less physical activity than young people. As age increases, there can be changes in hormone level in the body which causes increased amount of fat. There is a higher chance of getting overweight and obesity in women after menopause.
Stress – Stress hormones can cause accumulation of unhealthy fat in your body.
Unhealthy Lifestyle – unhealthy diet and unhealthy lifestyle can cause storage of excess fat in your body.
Genetic Factors – If you have a family history of obesity or overweight there is a high risk of getting belly fat.
What are the options to burn belly fat and how?
Belly fat can cause many health issues and can increase the risk factor of diseases like cardiovascular disease, type 2 diabetics, breast cancer, hypertension etc. Belly fat makes your body shapeless and affects your overall appearance. Losing belly fat is essential to keep you healthy.
Eating a healthy diet, having regular exercises, having proper sleep and avoiding stress are the basic methods to burn belly fat.
Eat a healthy diet –
- Have a healthy diet rich in fiber.
- Have a healthy breakfast.
- Avoid food containing unhealthy and excess fat.
- Avoid food containing artificial taste makers.
- Avoid excess alcohol.
- Reduce excess salt.
- Include protein in your diet like beans, peanut, nuts etc.
- Have plenty of water.
- Avoid eating late night.
Have Regular Exercise
- Be physically active.
- Walking, jogging or running daily can burn excess fat.
- Cycling is a good exercise to strengthen abdominal muscles and burn fat. At least 30 minutes cycling daily is recommended.
- Abdominal exercises are good to lose belly fat.
- Swimming can reduce excess fat.
- Practice regular yoga for weight loss.
- Crunches and ball exercises can burn belly fat.
Have proper Sleep and Manage Stress
Proper sleep is a must for health. Have at least 8 hours of quality sleep. People who have proper sleep are less likely to accumulate unhealthy fat in the body.
Managing stress is an important factor in reducing belly fat. For some people stress can cause increased food intake. This may lead to obesity or overweight. The stress hormones adrenaline and cortisone produced by body in response to stress can increase the fat accumulation in the body. Practice proper relaxation techniques and manage stress.
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