Why is tummy fat so easy to put on and hard to take off? There are numerous reasons why people gain fat in the stomach region, but there are ways to get rid of it. First, you must understand the type of fat you’re dealing with in this area.
The National Library of Medicine states that stomach fat is divided into two categories, which are visceral and subcutaneous. Visceral fat is the type that surrounds the organs, like your stomach. However, subcutaneous fat is the type that causes all the issues. Having an abundance of visceral fat can lead to fatty liver, thyroid issues, and other complications.
The leading cause for these concerns is your lifestyle. When you don’t eat a good diet, never exercise, and have too much stress, it increases this fat. The good news is that there are ways to combat this blubber around your middle section.
Understanding the Dangers of Belly Fat
Obesity is the number one cause of major diseases. The more weight you have on your frame, the more likely you’re to have complications. Comorbidities are associated with excess fat, like the type you find in the tummy region.
According to John Hopkins, for every five points, you pack on your body mass index, it increases your chances of heart attack by up to nine percent. Now, that’s just one risk, but here are other things you also can develop:
- Cancers – breast, colon, stomach, and liver
- Cardiovascular disease
- Dementia and Alzheimer’s
- Asthma and breathing problems
- Heart attack
Seven Common Causes of Tummy Fat
So, now you know all the reasons you should lose weight and get rid of tummy fat, but you need to know the direct causes. Believe it or not, there are many sources outside of overeating.
1. Too Much Alcohol Consumption
A little bit of wine is good for the stomach, or so the old saying goes. However, when you drink too much, you’re constantly putting more calories into your system than you can burn. Additionally, you’re putting excessive strain on your liver and kidneys because they must filter the toxins in these drinks.
It’s not uncommon for people to have liver disease and inflammation from heavy drinking. You can develop cirrhosis of the liver, which is an uncurbable disease from damage caused by alcohol.
Males are more apt to gain weight in their belly than women, which is why it’s called the “beer belly.” However, women are not immune from midsection bloating.
2. Genetics Disposition
Genetics plays a significant role in how you carry your weight. Additionally, if your mom and dad had a problem with obesity, it increases the chances that you will fight this hereditary disposition too. While this plays a part, it’s not the only aspect.
Some say that environmental factors are more of a cause over genetics, but the two together can be powerful to overcome.
3. A Sedentary Lifestyle
It would help if you burned more calories than you eat to lose weight. However, you need to ensure that you don’t eat more than you can burn to maintain your current levels. Weight loss is very confusing to some because it’s much like a mathematical equation.
If you sit more than six hours a day without moving, then you’re said to have a sedentary lifestyle. Your body was meant to move and be active. When you’re not getting the exercise you need, it causes the tummy fat to increase. Being inactive makes it harder to get rid of fat in the belly region.
4. Eating Unhealthy Foods
You are what you eat, and if you’re consuming fats and carbs, then you’re going to pack on the pounds. When you eat tons of candy, cookies, chips, cakes, and consume beverages like fruit juice and soda, then you’re going to gain weight. Not only does a poor diet affect your waistline, but it can slow your metabolism and inhibit your ability to burn fat.
Protein is the key to helping you eat less, as it can help you feel fuller for more extended periods. Another thing to omit from your diet is anything with trans fats. These fats cause inflammation in the body and can lead to being overweight.
You will find this type of fat in fast food as well as items that are processed. Instead of filling up on foods with trans fats, why not try things full of whole grains? Additionally, monounsaturated and polyunsaturated fats are better for your body. If you’re not reading the labels of what you eat, it’s time to start by making this small change.
5. Smoking Cigarettes or Vaping
The CDC states that more than 40 million adults in this country smoke and almost 5 million teens. Smoking is not good for you, and vaping is just as bad. People think that switching to vape is a viable option, but there are other risks to consider.
While smoking may not be the direct cause of tummy fat, it’s believed to be a significant risk factor. A South Korean study in 2012 published by PLOS Public Global Health found that smokers had an increase of tummy or visceral fat over nonsmokers.
Are you stressed out all the time? Your stress levels may be contributing to your tummy fat. When your body is in a state of distress, you produce a hormone called cortisol to help you cope.
Increased levels of cortisol for more extended periods have a direct impact on your metabolism. One of the most significant issues is that you seek comfort from food during stressful times. How many times have you reached for a candy bar, chocolate cake, or doughnut to make you feel better when you’re stressed out?
The high cortisol levels in your body ensure these empty calories you consume remain around your gut and other areas. Your body stores them for later use, which isn’t doing you any favor.
7. Insufficient Rest
Did you know that weight gain in the stomach area has been tied to a lack of sufficient rest? A study conducted in 2013 and posted by the National Library of Medicine shows that your sleep duration affects your food intake and your abdominal fat. When you don’t get the required seven to eight hours of sleep each night, it can cause you to develop unhealthy eating habits, like binge or emotional eating.
Seven Science Proven Tips to Get Rid of Tummy Fat
Since you know all the things that cause you to have stomach fat, here are some ways that you can get rid of this unsightly blubber.
1. Eat A Healthy Diet
If you want to get rid of your tummy fat, you need to cut out the foods that cause weight gain. Say goodbye to sweet treats, fast food, and all the salty snacks you crave. Learn how to eat plant-based snacks to curb your sweet tooth.
2. Monitor Your Alcohol Intake
Some alcohol has more sugar in it than others. While you should scale back on your consumption, it doesn’t mean that you can’t have the occasional drink. Vodka has low sugar and carb content, and it’s a great choice when you’re watching your waistline.
3. Move Your Body More
Though it’s hard to keep your body moving after a long day of work, you must resist the urge to spend your evenings on the couch. The more you move your body, the more weight you will lose. Try some exercises that target stubborn belly fat, like sit-ups and High-Intensity Interval Training (HIIT) workouts.
4. Quit Smoking
Smoking is terrible for you. It not only affects your waist but your lungs. One study connected smoking to a more sedentary lifestyle. Of course, a lack of exercise promotes gaining weight. It’s time to quit and improve your overall well-being.
5. Soak Up the Sun
A study found that Vitamin D appears to support fat loss.
Many people who don’t spend time outside or have a poor diet lack vitamin D. When you spend time in Mother Nature, you can tackle your weight gain and metabolic dysfunction using the sun’s golden rays.
6. Lower Stress Levels
If you need to lose tummy fat, then start by lowering your stress levels. While you can’t change circumstances, you can change how you react to them. Try using things like yoga, mindfulness, and meditation, as well as journaling, to help channel the negative energy.
7. Improve Your Quality and Amount of Rest
It would help if you got some sleep. If you have a condition that keeps you from getting sufficient rest, you need to seek help. These few alterations can help you to rest better:
- Remove electronics from the room
- Don’t watch TV before bed
- Make your bedroom a few degrees cooler
- Try sleep meditation
- Listen to relaxing music
- Read a book
- Sleep with a fan or other white noise
Final Thoughts on Tummy Fat and How To Get Rid of It
When you have higher levels of belly fat, you’re more likely to develop health problems that can be detrimental to your overall wellbeing. When you live a sedentary lifestyle, eat unhealthy foods, and get enough sleep, you’re likely to gain unhealthy pounds.
The good news is that you can change your midsection by making some alterations in your lifestyle. When you lower your overall fat levels, you also decrease the chances of developing any of the problems that come along with it. Today is a good day for change.