Belly Fat, How Do I Get Rid of My Belly Pooch

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Belly Fat/Belly pooch how to reduce the Belly fat forever? Abdominal obesity, also known as central obesity occurs when excessive abdominal fat around the stomach and abdomen has built up to the extent that it is likely to have a negative impact on health. There is a strong correlation between central obesity and cardiovascular disease.  Abdominal obesity is not confined only to the elderly and obese subjects. Abdominal obesity has been linked to Alzheimer’s disease as well as other metabolic and vascular diseases.

Excess belly fat is extremely unhealthy. It’s a risk factor for diseases like metabolic syndrome, type 2 diabetes, heart disease and cancer.

The medical term for unhealthy fat in the belly is “visceral fat,” which refers to fat surrounding the liver and other organs in your abdomen.

Even normal-weight people with excess belly fat have an increased risk of health problems

belly fat .

Sugary Foods and Beverages

Many people take in more sugar every day than they realize.

  • High-sugar foods include cakes and candies, along with so-called “healthier” choices like muffins and frozen yogurt. Soda, flavored coffee drinks and sweet tea are among the most popular sugar-sweetened beverages.
  • Observational studies have shown a link between high sugar intake and excess belly fat. This may be largely due to the high fructose content of added sugars.
  • Both regular sugar and high-fructose corn syrup are high in fructose. Regular sugar has 50% fructose and high-fructose corn syrup has 55% fructose.
  • In a controlled 10-week study, overweight and obese people who consumed 25% of calories as fructose-sweetened beverages on a weight-maintaining diet experienced a decrease in insulin sensitivity and an increase in belly fat.
  • A second study reported a reduction in fat burning and metabolic rate among people who followed a similar high-fructose diet.
  • Although too much sugar in any form may lead to weight gain, sugar-sweetened beverages may be especially problematic. Sodas and other sweet drinks make it easy to consume large doses of sugar in a very short period of time.

What’s more, studies have shown that liquid calories don’t have the same effects on appetite as calories from solid foods. When you drink your calories, it doesn’t make you feel full so you don’t compensate by eating less of other foods instead.

 Alcohol

  • Alcohol can have both healthful and harmful effects. When consumed in moderate amounts, especially as red wine, it may lower your risk of heart attacks and strokes. However, high alcohol intake may lead to inflammation, liver disease, and other health problems. Some studies have shown that alcohol suppresses fat burning and that excess calories from alcohol are partly stored as belly fat — hence the term “beer belly”.
  • Studies have linked high alcohol intake to weight gain around the middle. One study found that men who consumed more than three drinks per day were 80% more likely to have excess belly fat than men who consumed less alcohol.
  • In another study, daily drinkers who consumed less than one drink per day tended to have the least abdominal fat, while those who drank less often but consumed four or more drinks on “drinking days” were most likely to have excess belly fat

Trans Fats

  • Trans fats are the unhealthiest fats on the planet. They’re created by adding hydrogen to unsaturated fats in order to make them more stable. Trans fats are often used to extend the shelf lives of packaged foods, such as muffins, baking mixes, and crackers. Trans fats have been shown to cause inflammation. This can lead to insulin resistance, heart disease, and various other diseases.
  • At the end of a 6-year study, monkeys fed an 8% trans fat diet gained weight and had 33% more abdominal fat than monkeys fed an 8% monounsaturated fat diet, despite both groups receiving just enough calories to maintain their weight.

Inactivity

  • A sedentary lifestyle is one of the biggest risk factors for poor health . Over the past few decades, people have generally become less active. This has likely played a role in the rising rates of obesity, including abdominal obesity.
  • A major survey from 1988-2010 in the US found that there was a significant increase in inactivity, weight and abdominal girth in men and women another observational study compared women who watched more than three hours of TV per day to those who watched less than one hour per day.
  • The group that watched more TV had almost twice the risk of “severe abdominal obesity” compared to the group that watched less TV. One study also suggests that inactivity contributes to the regain of belly fat after losing weight. In this study, researchers reported that people who performed resistance or aerobic exercise for 1 year after losing weight were able to prevent abdominal fat regain, while those who did not exercise had a 25–38% increase in belly fat

Low-Protein Diets

  • Getting adequate dietary protein is one of the most important factors in preventing weight gain. High-protein diets make you feel full and satisfied, increase your metabolic rate and lead to a spontaneous reduction in calorie intake.
  • In contrast, low protein intake may cause you to gain belly fat over the long term. Several large observational studies suggest that people who consume the highest amount of protein are the least likely to have excess belly fat.
  • In addition, animal studies have found that a hormone known as neuropeptide Y (NPY) leads to increased appetite and promotes belly fat gain. Your levels of NPY increase when your protein intake is low.

Menopause

  • Gaining belly fat during menopause is extremely common. At puberty, the hormone estrogen signals the body to begin storing fat on the hips and thighs in preparation for a potential pregnancy. This subcutaneous fat isn’t harmful, although it can be extremely difficult to lose in some cases. Menopause officially occurs one year after a woman has her last menstrual period.
  • Around this time, her estrogen levels drop dramatically, causing fat to be stored in the abdomen, rather than on the hips and thighs.
  • Some women gain more belly fat at this time than others. This may partly be due to genetics, as well as the age at which menopause starts. One study found that women who complete menopause at a younger age tend to gain less abdominal fat.

The Wrong Gut Bacteria

Hundreds of types of bacteria live in your gut, mainly in your colon. Some of these bacteria benefit health, while others can cause problems.

  • The bacteria in your gut are also known as your gut flora or microbiome. Gut health is important for maintaining a healthy immune system and avoiding disease.
  • An imbalance in gut bacteria increases your risk of developing type 2 diabetes, heart disease, cancer, and other diseases. There’s also some research suggesting that having an unhealthy balance of gut bacteria may promote weight gain, including abdominal fat.
  • Researchers have found that obese people tend to have greater numbers of Firmicutes bacteria than people of normal weight. Studies suggest that these types of bacteria may increase the number of calories that are absorbed from food .
  • One animal study found that bacteria-free mice gained significantly more fat when they received fecal transplants of bacteria associated with obesity, compared with mice that received bacteria linked to leanness

Fruit juice is a sugary beverage in disguise.

unsweetened 100% fruit juice contains a lot of sugar.

  • In fact, 8 oz (250 ml) of apple juice and cola each contain 24 grams of sugar. The same amount of grape juice packs a whopping 32 grams of sugar (rx, rx, rx). Although fruit juice provides some vitamins and minerals, the fructose it contains can drive insulin resistance and promote belly fat gain (rx).What’s more, it’s another source of liquid calories that’s easy to consume too much of, yet still fails to satisfy your appetite in the same way as solid food .

Stress and Cortisol

Cortisol is a hormone that’s essential for survival.

  • It’s produced by the adrenal glands and is known as a “stress hormone” because it helps your body to mount a stress response. Unfortunately, it can lead to weight gain when produced in excess, especially in the abdominal region. In many people, stress drives overeating. But instead of the excess calories being stored as fat all over the body, cortisol promotes fat storage in the belly.

Low-Fiber Diets

Fiber is incredibly important for good health and controlling your weight. Some types of fiber can help you feel full, stabilize hunger hormones and reduce calorie absorption from food.

  • In an observational study of 1,114 men and women, soluble fiber intake was associated with reduced abdominal fat. For each 10-gram increase in soluble fiber, there was a 3.7% decrease in belly fat accumulation.
  • Diets high in refined carbs and low in fiber appear to have the opposite effect on appetite and weight gain, including increases in belly fat.
  • One large study found that high-fiber whole grains were associated with reduced abdominal fat, while refined grains were linked to increased abdominal fat.

Genetics

  • Genes play a major role in obesity risk. Similarly, it appears that the tendency to store fat in the abdomen is partly influenced by genetics. This includes the gene for the receptor that regulates cortisol and the gene that codes for the leptin receptor, which regulates calorie intake and weight.
  • In 2014, researchers identified three new genes associated with increased waist-to-hip ratio and abdominal obesity, including two that were found only in women.

Not Enough Sleep

  • Getting enough sleep is crucial for your health. Many studies have also linked inadequate sleep with weight gain, which may include abdominal fat. One large study followed over 68,000 women for 16 years. Those who slept 5 hours or less per night were 32% more likely to gain 32 lbs (15 kg) than those who slept at least 7 hours.
  • Sleep disorders may also lead to weight gain. One of the most common disorders, sleep apnea, is a condition in which breathing stops repeatedly during the night due to soft tissue in the throat blocking the airway.

In one study, researchers found that obese men with sleep apnea had more abdominal fat than obese men without the disorder

Take Home Message

  • Many different factors can make you gain excess belly fat. There are a few you can’t do much about, like your genes and hormone changes at menopause. But there are also many factors you can control.
  • Making healthy choices about what to eat and what to avoid, how much you exercise and how you manage stress can all help you lose belly fat. So let’s go for a solution…

HOW TO RID YOURSELF OF BELLY POOCH FOREVER

belly fat
If you’re like many other people, losing the fat around your midsection is the biggest problem area in your weight loss journey. You’ve watched the numbers on the scale fall but haven’t seen a corresponding loss in belly fat.
  • Fat spot reduction is impossible because you can’t tell your body where to burn fat.  Numerous tummy crunches simply do not encourage your body to burn fat from your tummy.  However, crunches do help tone and build your abdominal muscles.  That means when your body eventually gets around to burning your tummy fat, you will reveal a perfectly toned mid-section as a result of all your abdominal work.
  • Your clothes are fragrant and look cool on you. But how is your belly? Well, here is a problem you might have. Belly fat has become a scary story for men and women worldwide. In addition to this, an unhealthy, fat belly shape can reduce a person’s confidence.
  • That’s why every man and women want to lose belly fat fast and naturally. If this is your problem, you have to prove that you have enormous willpower to solve this problem. The effort is the base of one’s success. Here are some tips and home remedies to lose belly fat fast and regain your confidence.
How many times have you lost the weight around your midsection just to see it latch right back on once you’ve relaxed a little bit? To get rid of that belly fat once and for all, it might be time to check out some of these options below.

Check your fiber

  • Women should consume 25-30 grams of fiber every day. Fiber will help to relieve you of any extra air in your digestive system that causes bloating. Be careful though, too much fiber has also been known to cause a bit of pooch. Check your diet and be sure you’re getting a balanced amount.

Work that core

  • Crunches make for a great core workout, but they don’t hit all of your abdominal muscles.Get ready to sweat as Real Mom Model Tina leads you through an ab-strengthening circuit that begins with 30 reps of each exercise, then 20 reps and a final 10. This workout boosts your metabolism, improves your endurance and strengthens your core. Grab a mat and get started!

Snack better

Snacks are not your enemy, but the unhealthy ones are. Instead of cookies, chips or crackers, grab a small handful of nuts or an apple.

Change your diet 

  • If you want to lose weight, you have to watch your calories. It’s easier said than done but the basics of weight loss require you to burn more calories than you consume. Cut out unhealthy snacks and start eating cleaner. You’ll see your body change when your eating habits do.

Change up your cardio 

  • Instead of going at a constant pace, try to incorporate intervals. This is a proven way to burn through fat. Next time you’re on the treadmill, try speeding up in short bursts! You’ll be challenging yourself and burning that stubborn fat.

Organic Apple cider Vinegar

  • Mix 2 tablespoons of organic apple cider vinegar and one tablespoon of honey and 8 ounces of pure water.Take this 2- 3 times a day to jump start the fat reduction program.

Drink Water 

  • Diet drinks that promise a slim body may work, just like what fresh fruit juices and other healthy drinks do. Do not consume any other drink than water, which contains calories. The trick here is to steer clear from any unwanted calories. Water is what you will only drink to lose tummy fat. Besides, water has the ability to get rid of toxins that contribute to unwanted weight. Water speeds up your metabolism as well. If you cannot take the “plain” taste of water, you add some drops of lemon or mint leaves to it.

Cloves 

 
  • Eat raw garlic Chew two to three cloves of garlic every morning, and drink a glass of lemon water after that. This treatment will double up your weight loss process and make your blood circulation smooth in your body.

Aerobic Exercise

 
  • While any kind of exercise burns fat, high-intensity aerobic exercise burns visceral fat the best. Resistance training and low-impact exercise have been shown to mostly target subcutaneous fat. So, if you want to burn that stubborn belly fat, kick it into high gear and go for high-intensity aerobics, at least 30 minutes 3-5 times a week.

Broom Stick 

 
  • Do the 6 minute love handle workout in the video above 1-to-4 times per day 1-to-3 days per week or.You could simply do 2-to-6 sets of 8-to-20 reps on each side 1-to-3 days per week but once the broomstick gets too easy.

Lemon Water

 
  • Drink lemon water. As I said before, after garlic, squeeze one lemon in a glass of warm water and add a pinch of salt. This will speed up your metabolism and clean toxins out of the body. Sassy water is a great combination to cut the fat around the stomach.

Detox Diet 

 
  • Detox diet contains only fruits, vegetables and detox water. Mainly it includes only fruit and vegetable juices. It is meant to flush out all the toxins and helps in reducing like hell within a week. If detox does not suit you then leave it immediately. The first day you may feel hungry and tired but your body will get used to it second and third day.

 Green tea

 
  • Drink four cups of green tea a day. Green tea is a great fat burner. It is a natural phenol antioxidant, which speeds up the metabolism. With its regular consumption, you can lose up to 13 pounds (6 kg) within eight weeks.

Cardio Exercise

  • There are so many exercise choices for burning fat and you need to choose a cardio routine that will help you shed weight and tone up all over.  Follow my 10 minute cardio body blast or pick something simple and low-cost to start like walking, jogging or cycling.  Try to go at a consistent pace that has you working at 60-80% of your maximum heart rate and aim to do 30 minutes a day of fat-burning cardio.  Soon you’ll be toned all over and you’ll have whittled your waist beautifully.

Rice

 
  • Stay off from white rice Replace white rice with various wheat products. Include brown rice, brown bread, whole grains, oats and quinoa in your diet.

QUICK TIPS TO LOSE WEIGHT

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Find out the successful tips to lose weight below. It is obvious that eating less and moving more is the key secret to lose weight. And these tips will boost your weight loss efforts.

  • Eat Slow – When eating, the body takes almost 15-20 minutes to feel fullness. One can save up to 70 calories if they eat slow. If you make the habit of eating slowly then it will help you to lose weight about two pounds in a month.
  • Consume Water-filled foods – You can eat water-filled foods such as salads, soups, watermelon because it will help you to feel fuller in just fewer calories. And as per the researcher, if you start your meal with a broth-based soup, it will help you to avoid from eating more and thereby boost your weight loss effort.
  • Make sure to have breakfast – As per the research study it has shown that people who do regular breakfast are more successful at losing weight. So, you should start eating your breakfast with full of fiber and protein because it will keep you fuller all morning.
  • Move away from the screen – While having lunch or dinner just move away from the screen. If you do so, no matter what you are eating will help you from over-eating and will keep you feel fuller.
  • Increase your fiber intake – If you increase the daily intake of fiber then it will help you to avoid weight gain and may promote weight loss. As per the research study people who have increased the daily intake of fiber has normally lost their weight than who decreased the fiber intake has gained the weight.

References

https://www.rxharun.com/rx-journal-of-fitnessclinical-nutrition/belly-pooch-how-to-reduce-the-belly-fat-fore-ever/?php

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