Have ever wondered how long it will take to burn that stubborn belly fat?
Well, belly fat can be tricky to deal with and dangerous to your health. The study has confirmed that belly fat is the hardest body part of losing weight. But with the right information, you can lose belly fat healthily and fast.
The most common mistake when burning belly fat is eating the wrong foods.
There is a way to “turn on” the fat burning in your belly. There are some tricks that you can use to do that. Read through this article to get them.
Let’s dive in to get the tips and tricks to a slimmer waistline.
How to store and burn stubborn belly fat?
Belly fat can be dangerous if it is too much and left unattended.
We all have belly fat, even the slimmest person has it. There is no we would survive without it.
Below are the two types of belly fat
- Fat on your abdomen (subcutaneous fat): This fat is located between your skin and your muscles. You can grab it and it feels soft.
- Fat in your abdomen (organ fat): This fat is found around important organs such as your heart, lungs, stomach, and liver. Organ fat is also known as ‘visceral fat’
For hormone production and shock absorption, your body needs organ fat. However, excessive organ fat is unhealthy and causes your belly to protrude. This makes your stomach appear bigger.
The likelihood of developing health issues becomes higher if you have much abdominal fat. Consider type 2 diabetes, high blood pressure, high cholesterol, cardiovascular disease, and cancer. These disorders are also more likely to affect slim people who have too much organ fat.
The Main 2 Causes Of Belly fat
The body begins to store fat as soon as it consumes more calories than it burns. Your genes have a role in determining where you keep this. Although, not quite. Your choice will determine whether you gain or remove abdominal fat.
It’s very easy to understand that stress and an excess of calories make your body develop more belly fat. That will result in a large belly.
Belly Fat Cause 1: Too many calories
Consuming fewer calories than you take in is crucial if you want to reduce belly fat. This is true for all types of weight loss, including stomach-related weight loss. You burn stubborn belly fat stored when you consume fewer calories than your body requires. And doing so guarantees you’ll lose weight and therefore, also lose belly fat.
There are two ways to do this:
- By consuming fewer calories (with food)
- By consuming more calories (with exercise)
Losing belly fat is a matter of eating differently, not less. By eating fewer carbohydrates and more healthy fats, proteins, and vegetables you are satiated longer and activate the fat-burning process (which gives you a flatter stomach).
That doesn’t mean you have to go hungry. You have to eat low-calorie food to lose stubborn belly fat quickly without experiencing hunger.
Belly Fat Cause 2. Stress
Your body creates a lot of the cortisol hormone when you are under stress. Cortisol is also known as the “stress hormone” for a reason. You can also have a high cortisol level due to too little sleep or improper food.
Cortisol ensures that you accumulate fat in your abdomen. According to research, women’s belly fat and stress are strongly correlated. Women who have a lot of belly fat mostly claim to be quite stressed out in their lives.
Cortisol makes you fat in two ways:
- Your body stores excess calories as fat on your stomach when your cortisol levels are high.
- Cortisol makes you hungrier and more likely to increase your appetite.
You continue to eat and put on weight as a result, creating a vicious cycle. The cortisol chain reaction looks like this:
- When you are under stress, your body produces a lot of cortisol, which causes you to continue to crave “something” even though you are already full.
- You consume more calories than you require.
- The extra calories are turned into fat and stored.
- The cortisol in your body mainly sends this extra fat to your abdomen.
- You just can’t seem to lose weight, and your belly fat keeps accumulating (because you are constantly hungry and therefore eat).
Cortisol makes it exceedingly difficult to shed belly fat, as you can see from the above. However, an excessively high cortisol level has many more dangerous side effects than preventing weight reduction. Loss of muscle mass and the emergence of thyroid issues are two examples. These are sufficient reasons for reducing cortisol levels.
How to activate stubborn belly fat burning
As you have read, overeating is not the only factor in belly fat development. Therefore, cutting back on calories alone might only help you lose belly fat to a certain extent. Additionally, you have to reduce your cortisol level. If your cortisol remains low, your body can open the doors of fat cells in your abdomen and burn the fat there.
NB. Low-calorie intake + reduced cortisol level = reduced belly fat.
Below are the 3 best steps that lead to belly fat burning.
Burning off belly fat can now start!
3-STEP PLAN TO BURN BELLY FAT
This is a three-step process that you can use to activate burning fat on your belly. This will help you to burn belly fat fast and healthily. The strategy is as follows:
- Step 1: Stay away from a bad diet
- Step 2: Consume the right food
- Step 3: Decrease cortisol level
Burning fat; is the only method to get rid of it. To ensure that you burn more calories than you consume, you learn in steps 1 and 2, the foods you should eat and avoid. You won’t go hungry with this strategy and you’ll burn fat in a healthy way.
The third step is to lower the cortisol levels in your blood so that you can mainly burn belly fat.
Step 1 To Burn Stubborn Belly Fat: Stay Away From A Bad Diet
Only 20% of weight loss or increase is caused by exercise and sport, with nutrition accounting for the remaining 80%. Therefore, choosing the appropriate foods to eat is crucial if you want to decrease belly fat.
The most important step you can take to accelerate your fat burning is to eat low carbohydrates. It is very effective against fat around the abdomen.
The bottom line is that you need to stop consuming simple carbohydrates. The “bad” carbs are those that are simple. They raise your blood sugar levels fast. Additionally, this raises your insulin levels, which tells your cells to stop burning fat and start storing it instead. And that’s not what you want!
Below are the foods with high concentrations of simple carbs. Stay away from these foods if you want to lose belly fat:
- Sugar
- Soft drink
- Alcohol
- Candy and chocolate
- Cake
- Pastry
- Potato chips
- Ice
- Deserts
- Fruit yogurt and yogurt drink
- White bread
- white pasta
- White rice
- wraps
- Gingerbread
Nevertheless, you can consume the correct kind of carbs which are; complex carbohydrates. These make your blood sugar rise slowly and prevent the development of belly fat
Take home: You burn belly fat by eliminating all simple carbohydrates (sugar, pastry, white bread, white rice, etc.) from your diet. Complex carbohydrates are allowed.
Step 2 To Burn Stubborn Belly Fat: Consume The Right Foods
To make sure that your body burns fat for energy you should eat a few carbohydrates. This is how you begin burning belly fat. You can read what to eat below to boost fat burning.
Foods to burn stubborn belly fat
Foods that are low in carbohydrates are best for reducing belly fat. Eating vegetables, proteins, and healthy fats helps you lose abdominal fat. You burn both high and low belly fat more quickly by consuming these foods.
Below is the list of foods that are most effective in burning belly fat. The items on this list will assist with belly fat loss in two different ways:
- They stop you from storing belly fat
- They guarantee that your fat burning is activated.
Belly Fat Burning Food List
Vegetables:
- Spinach
- Lettuce
- Tomatoes
- Cucumber
- Radishes
- Paprika
- Zucchini
- Cauliflower
- Broccoli
- Cabbage
- Green beans
- Brussels sprouts
- Pumpkin
- Carrot
Protein:
- Eggs
- Cottage cheese
- Greek yogurt
- Salmon
- Codfish
- Sardines
- Mussels
- Shrimps
- Lean meat
- Chicken
- Legumes (lentils, chickpeas, and beans)
Healthy fats:
- Nuts
- Seeds
- Pips
- Avocado
- Olive oil
- Coconut oil
Complex Carbohydrates (minimal):
- Fruits (one to two servings per day)
- Oatmeal
- Buckwheat
- Sweet potato
- Brown rice
Take home: By consuming more vegetables, proteins, and healthy fats, you can reduce your belly fat. This helps you lose belly fat and maintains a low blood sugar level.
Step 3 To Burn Stubborn Belly Fat: Decrease Cortisol Level
The “stress hormone,” cortisol, is also known as the “hormone of belly fat.” Reduce your cortisol to start your belly fat-burning process.
By using as many of the following tips, you can lose belly fat fast. These tips will let fat be released and burned by opening the “doors” of your abdominal fat cells.
Tip 1: Less stress
Give yourself enough time to unwind. Your body’s stress levels drop when you relax, which also lowers cortisol levels. Additionally, this reduces your appetite and allows you to begin losing abdominal fat.
Tip 2: Sleep 8 hours a day
Cortisol levels rise when you don’t get enough sleep. Sleep at least 7- 8 hours each day to accelerate belly fat loss.
Tip 3: Stay away from alcohol
Alcohol consumption increases the likelihood of having abdominal fat. Ideally, refrain from drinking alcohol. If you must drink, limit yourself to no more than two small servings and drink lots of water.
Conclusion
If you eat healthy and low-carbohydrate, you don’t have to exercise to lose belly fat. By eating the right foods and limiting stress, you are already doing more than enough to burn belly fat.
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