Belly fat - Why is it so difficult to lose it?
Luke Coutinho

Luke Coutinho
06 March 2020

This article is authored by Luke Coutinho. Luke is a globally renowned and award winning Holistic Lifestyle Coach in the field of Integrative Medicine.

“Visceral fat” is the medical term for belly fat that is stored deep inside the belly and typically behind the abdominal walls. Do you know how easy it is to accumulate visceral fat but how difficult it is to lose it? Chronic illnesses such as heart disease, asthma, diabetes, cancer, and even Alzheimer's disease can all be exacerbated by visceral fat.

What is belly fat & what are the causes?

So, have you been considering toning up your tubby tummies lately? If you've been working out nonstop to lose weight, particularly belly fat, you've probably realized that losing belly fat is a difficult task. Belly fat, also known as visceral fat, is contained under the skin of the abdomen and behind the abdominal walls.

Some hormones and substances secreted by visceral fat in the body may affect the body's overall functioning, contributing to inflammation, an increased risk of cardiovascular disease, cancer, and other chronic diseases. This fat also causes the body to generate a protein that makes it difficult to use insulin effectively, raising the risk of diabetes. Since visceral fat is located so close to the liver, it can cause the body to produce excessive cholesterol, increasing the risk of high blood pressure or stroke.

Belly fat is a major concern for many people these days, particularly those who live sedentary lifestyles. With work from home being the new standard, the size of your stomach seems to keep rising with no end in sight, right? Even after engaging in hardcore exercises and disciplined diets, it seems that the midsection is shifting every day against your will and need, and one is compelled to wonder why their fats refuse to shrink.

Belly fat is a cause for concern because it encompasses not only the extra layer of padding under the skin known as subcutaneous fat but also the visceral fat that covers the internal organs and resides deep inside the abdomen, making it very difficult to lose belly fat. It's important to understand what induces this visceral fat to expand into your body and contribute to belly fat gain.

Those extra calories surely show up as belly fat -Know, if you consume more calories than your body needs, you're contributing to body weight gain, which will ultimately lead to belly fat.

Sedentary lifestyle - If being a couch potato is your everyday routine, chances are you will experience belly fat issues sooner or later! Sedentary behavior is a major contributor to weight gain, obesity, and belly fat. Physical inactivity and a poor diet can lead to health problems and a weight imbalance. Spending too much time sitting, avoiding physical activities, and not getting enough sleep, all, contribute to a sedentary lifestyle and weight gain.

Some more sugar, please! - If you have a sweet tooth and enjoy foods and drinks that are extra sweet, you may not be aware that this may contribute to the accumulation of fat around your liver and abdomen. Too much sugar in the diet can overwhelm the liver with fructose, causing it to convert to fat.

Consuming trans-fat is also a cause of belly fat - Do you want to eat a lot of muffins, cookies, and packaged foods? So, there you have it! These foods all contain trans-fat, which has been linked to excess belly fat and inflammation in the body. Insulin resistance and other diseases may be triggered by inflammation.

Hormones & Menopause - Hormones play an important role in determining your body weight and fat storage. When a girl hits puberty, the hormone estrogen tells her body to start storing fat around her hips and thighs in preparation for a potential pregnancy. When a woman reaches menopause, her estrogen levels plummet, allowing more fat to be accumulated in her abdomen, which results in her gaining more belly fat.

Your genes have got a role to play - When it comes to determining the causes of belly fat gain, your genes play a significant role, as the propensity to store fat in the abdomen is affected in part by heredity or genes.

Stress and mental health -A positive mental outlook has a direct effect on your physical well-being. An optimistic, relaxed, and composed person will be more aware of his physical health, while a stressed-out person will experience a variety of physical health issues throughout his life. Stress causes the body to release cortisol, a hormone that, when produced in excess, can contribute to weight gain, especially in the abdominal region. Stress can also lead to binge eating and emotional eating, all of which contribute to the accumulation of abdominal fat.

Various medication - Antidepressants and antipsychotics, in various quantities and types, can contribute to weight gain and abdominal fat storage. Some diabetes medications, such as sulfonylurea and insulin, have been linked to weight gain.

After learning about the causes of belly fat gain, it's important to understand how to burn belly fat and the best methods for doing so.

Cut down on sugar and sugary drink - In the long run, drinking less sweet will reap sweet rewards in the form of a well-shaped body, so consider removing sugar from your diet and fully avoid sugar-sweetened drinks, sodas, and packaged fruit juices. Consume fresh whole fruits that are high in fiber and nutritious.

Get on and be active - Begin exercising today, and try to incorporate some sport into your everyday routine. A decent exercise, physical activity, or brisk walk should take at least 45 minutes. The more healthy you are, the less fat you are likely to store in your body.

Eat a protein-rich diet and cut on carbs- Protein-rich foods such as nuts, eggs, cereals, pulses, fish, meat, and soybeans are highly successful when it comes to reducing belly fat because they improve your metabolism and minimize your hunger levels. Those who are diligently trying to reduce their belly fats are advised to consume protein-rich foods such as nuts, eggs, cereals, pulses, fish, meat, and soybeans. A low-carbohydrate diet aids in the rapid loss of water weight, abdominal fat, and fat around the liver and other organs. Cutting carbs can help you lose weight by reducing your appetite and resulting in weight loss.

Eat good & stay happy- The easiest way to achieve good health is to consume a well-balanced diet that contains all of the body's nutrients. Take a fiber-rich, soluble-fiber-rich diet, which includes plant-based foods, fruits and vegetables, and oats. Soluble fiber can help you lose belly fat by slowing down the absorption of nutrients and digestion, which leads to a decreased appetite. Apart from eating well, keep a positive attitude and concentrate on improving your mental health. Reduce the development of cortisol hormone in your body and alleviate tension by doing yoga, meditation, or other relaxing strategies.

Seek help - As I previously said, visceral fat is easy to obtain but difficult to lose, so you might want to seek assistance from a trusted healthcare professional who can direct you through this process. I recommend starting with small weight loss goals and gradually increasing the difficulty of your goals week by week by incorporating intensive exercises and workouts. If you've been dealing with severe belly fat for a long time as a result of internal factors like chromosomes or menopause, it's always a good idea to seek medical advice.

The bottom line

Many people are concerned about their expanding waistlines or belly fat, and there are several factors beyond our control when it comes to gaining belly fat, such as fat distribution, heredity, poor mental health, metabolism, and so on. It's easy to gain abdominal fat, but it requires a lot of effort to lose it, such as making dramatic and structured dietary adjustments, giving up a sedentary lifestyle, and engaging in strenuous physical activities. Since belly fat can cause severe health problems, it's always a good idea to see a doctor.

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