Many people looking to lose weight want to target belly fat.
To get rid of the weight of your stomach, it’s important to understand how it got there in the first place.
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Belly fat is caused by several things; poor diet, lack of sleep, sedentary lifestyle, excessive alcohol consumption and stress.
As for how to reduce the amount of fat that is stored in the midsection, no amount of sit-ups will magically make it go away.
There are no safe, healthy, «quick» solutions. Nevertheless, There are various natural ways in which you can get rid of belly fat.
body type
Weight gain and loss vary from body to body; people put fat in some areas that others don’t and it’s the same when it comes to fat loss.
Therefore, it is best to focus on fat loss in general.
To do this, dietary changes should be made and more movement added to your lifestyle.
With a consistently healthy lifestyle program and a little patience, belly fat can be reduced.
stage in life
The hormones they play an important role in the development of additional abdominal fat.
As you age, changes occur in the body, especially for women who they reach their mid-40s and are approaching the perimenopausal stage.
According to studies, during menopause, estrogen levels (a sex hormone responsible for regulating the female reproductive system) drop.
It can be a cause of the unfavorable accumulation of abdominal fat.
It’s better to make healthy changes now rather than wait until later in life to lose weight, because it will be more complicated.
Stress
While some people lose weight when stressedmost make poor dietary choices that result in weight gain.
To lose belly fat, getting enough sleep, managing stress and allowing time for recovery is crucial.
The cortisol it is a hormone produced by the body to deal with short-term stress. High levels of cortisol in the body over a long period of time can cause weight gain and other health problems.
The only way to regulate the amount of cortisol is to manage stress by getting seven to eight hours of sleep, practicing breathing exercises and meditation, getting a massage, and exercising.
Diet
In addition to eating more than the recommended caloric intake per day, studies have shown that excess sugar can cause abdominal fat.
Try to focus on healthy foods on a regular basis, such as vegetables, fruits, whole grains, seafood, lean meat, chicken (without skin), seeds and nuts.
A high protein diet is also suggested for anyone looking to lose weight.
The protein It helps you feel full longer and is necessary for muscle repair.
Exercise routine
Along with a healthy diet, exercise can help you lose body fat effectively.
But consistent workouts are needed.
It is also important to strike a good balance of cardio and strength training throughout the week.
Cardio contributes to a healthy heart, while strength training can build muscle, which can help boost metabolism and burn calories, as well as improve overall strength and reshape the body.
Full body workouts are also great for those who are short on time but looking to lose weight.
Full-body exercises, especially ones that involve lower-body movements like squats and lunges, can get your heart rate up faster.
A higher heart rate within the recommended range means a higher calorie burn. It’s easier to burn more calories doing compound movements.