Fun fact, everyone has some belly fat, even people with flat abs. For those in Singapore, it’s important to know that while fat is essential for our bodies, the amount and where it’s stored may impact your health.
Fat that surrounds your organs puts you at risk for conditions such as hypertension, type 2 diabetes, heart disease, and cancer. Let’s further discuss the danger of having deep belly fat and what you can do to lose it healthily.
What’s Within The Belly Fat
Belly fat can be categorised into two: subcutaneous belly fat is fat that is stored under the skin. You can feel it by pinching your skin. It is located between the dermis (the second layer of skin) and the muscle layer. This is what makes your belly soft and round.
The other one is visceral fat, or what we call deep belly fat, which is belly fat found deep within your abdominal cavity. It envelops important organs like your stomach, intestines, and liver. This is more dangerous to your health if you have too much of this.
Health Risks Associated with Belly Fat
When you notice that your belly is growing, you may have more visceral fat if you are more apple-shaped (have a potbelly), according to some studies. Too much of this can lead to serious health concerns, as mentioned above, including stroke.
The reason for this is that the fat stored deep within your abdomen is metabolically active. Meaning, it produces hormones and other substances that can affect your health.
For example, visceral fat releases inflammatory proteins that can contribute to chronic inflammation throughout the body. Obese visceral fat tissue inflammation is a chronic condition that can happen in obese people.
Even a little bit of fat around the heart can be significantly detrimental.
Why Spot Reduction Does Not Work
Our bodies decide where fat is stored, and we also have no control over where we lose it first, whether it’s from our chin or our waist. Our muscles cannot directly access and burn specific fat stores when we engage in physical activity or exercise.
Our bodies store energy as fat (triglycerides). When we exercise, our bodies break down the fat into smaller pieces (free fatty acids and glycerol). The blood carries them to your muscles, and the muscles will use the fatty acids as fuel to power your workout.
The fat stores our bodies use for energy come from every part of our bodies. Genetics also play an important role in how our fat stores are managed. Research says that genes can account for 60% of where fat is distributed in the body. Gender plays a role, too, with women having more fat mass than men.
Nutrition Fundamentals for Fat Loss
Good nutrition is needed for successful weight loss, including losing belly fat. Proper nutrition helps maintain an ideal weight because your body is nourished with the right balance of nutrients, and you focus on long-term lifestyle changes instead of quick fixes.
One component of sustainable eating habits is mindful eating, which means paying attention to hunger cues and eating with intention. By doing this, you will not only have a healthier relationship with food but also avoid eating more than is enough.
Dietary Changes
First and foremost, your carb choices matter. Limit your intake of simple carbohydrates like fries, doughnuts, white bread, and sugary drinks. Instead, focus on eating complex carbohydrates (fibre and starch). Fibre is important because it regulates the bowel and helps control cholesterol levels.
Examples of these are:
- fruits, veggies, nuts, beans, and whole grains (fibre)
- cereals, corn, oats, whole wheat bread (starch)
Then, focus on protein-rich foods. A high protein intake increases satiety hormones GLP-1, cholecystokinin, and peptide YY, and reduces the hunger hormone ghrelin. You may want to replace some of the carbs in your diet with protein to feel less hungry.
After eating, our bodies use some calories for digestion and metabolism (thermic effect of food). Protein has a higher thermic effect than carbs. Meaning, for every 100 calories of protein you eat, they end up as only 70 usable calories.
Some high-fat foods can also be your friends when trying to lose belly fat, even though they sound counterproductive. Fat has the least impact on blood sugar and insulin levels compared to carbohydrates and protein, helping keep hunger at bay for a longer period of time. It’s recommended that saturated fat intake be limited to less than 10% of total calorie intake. These foods are beneficial to the body because they are packed with important nutrients like fibre, protein, and key vitamins.
Lastly, properly hydrating yourself is one way to approach weight loss because it helps with digestion and muscle function. Water is an appetite suppressant since it can take up space in your stomach. When the stomach senses that it’s full, it signals the brain to stop eating.
Some studies found that water can also help burn calories. If you drink cold water, your body expends energy (calories) by bringing it to body temperature for food digestion.
Exercise Strategy
Aside from the foods to eat, other ways to lose and keep off your belly fat and love handle is weight loss through quality sleep and exercise choices that you can maintain.
All physical activity helps burn excess fat around your body and gain muscle mass. If you stay consistent, your tummy fat will soon reduce.
Your body burns more calories as you gain more muscle mass, even when you are at rest.
Aerobic/Cardio Exercise
Begin by incorporating at least 30 minutes of aerobic or cardio exercise into your daily routine. This can help reduce belly and liver fat, and it is most effective when combined with a sensible diet.
Consider incorporating the following aerobic exercises to start this journey.
- Regular brisk walking
- Running
- Biking
- Swimming
- Cycling
Make sure that your chosen cardio exercises are activities that you enjoy, so you’ll always feel motivated looking forward to your exercise routine.
HIIT/Interval Training
As the name suggests, HIIT (High-Intensity Interval Training) is challenging. This type of cardio workout takes your fitness to another level by pushing you beyond your body’s usual exercise limits.
It does not target any specific area. You’ll do a regular cardio workout in spurts of 30 seconds to three minutes, mixed with lower-intensity moves and rest times. Studies have shown that HIIT exercises help manage overall body weight and improve physical condition.
These routines get your heart racing as they work your entire body. Some exercises to try are:
- Jumping jacks
- Burpees
- Pushups
- High knees
- Jump squats
Perform one of these exercises for 30 seconds and then rest for the same amount of time. Do the same for the next one, and when you finish all your preferred exercises, you can repeat them until you can no longer do them.
Weight & Resistance Training
Weight training is also beneficial for fat loss and body composition. When two people weigh the same but the other has more muscle mass, that person will burn more calories throughout the day, even at rest.
This is because muscle tissue needs more energy to maintain than fat tissue. So if you want to increase your daily calorie burn, incorporate strength training into your routine.
Some recommendations for your resistance training are as follows:
- Lunges
- Squats
- Tricep kickbacks
- Bicep curls
Do 12 repetitions with light weights (around 2.3 kg – 3.6 kg), or you can use heavier weights (if you are capable) with fewer repetitions and rest periods between sets.
Some Ab Exercises to Lose Belly Fat
Belly fat sticks to our waistline and stomach, so doing some ab exercises as part of your overall routine can help tone and flatten your stomach. Some of which you can try from the comfort of your home are:
- 60-second planks</li.
- Bicycle crunches
- Abdominal crunches
- Leg lifts/raises
- Mountain climbers
- Scissor kicks
- Toe touches
Practical Tips to Lose Belly Fat Successfully
Start your journey with one small change, like a simple exercise or healthy eating habit. Consistency is key. Repeat your new choice until it becomes a habit. Gradually build upon your success by adding more healthy habits.
Before you know it, you will have created a sustainable, healthy lifestyle. Remember to set realistic expectations and be patient with yourself. Small steps lead to big results!
More Than The Numbers on The Scale.
The number on the scale can be a helpful guide, but it’s not the only way to track your progress. Pay attention to how you feel. Are you sleeping better? Do you have more energy? Are your clothes fitting more loosely? These are all signs that you are moving in the right direction and building a healthy lifestyle.
To track your progress, consider taking regular photos of yourself. Remember that weight loss isn’t always linear. You may experience periods where your weight plateaus. This is a normal part of the process. Follow these tips and be consistent, and you’ll be back on track in no time.
Let Eureka Wellness Be Your Partner!
The above tips are your guide to reducing belly fat. Every person’s body is different, so what works for many people may not work for others. Let us assist you in finding the most sustainable way to lose weight for your body’s condition. We have helped many individuals feel confident and healthier in their weight loss journey.
