How To Get Rid Of Stubborn Belly Fat: 2021

Losing weight around your belly is wrongly seen as difficult. With this article, simply how to get rid of stubborn belly fat and reduce the risk of life-threatening diseases.

Look it’s like this. Anybody can store belly fat or burn belly fat. Which of the two positions your body is in is completely in your own hands.

The problem is that many people don’t know how to put the body from fat storage mode into burnt mode.

How to get rid of stubborn belly fat? Important tips to get rid of stubborn belly fat:

Video  credit:El-Prince

Fat can be stored in several places in the body. Roughly speaking, there are two main ways: subcutaneous and visceral.

As the name implies, fat stored under the skin is stored under the skin and accumulates mainly at the back of the arms, on your hips (swimming bands), and just below the shoulder blades, abdomen, and thighs.

Visceral fat is fat that is stored around the organs.

There is a difference between the ways in which men and women store fat. Women often have more subcutaneously stored fat and less visceral fat than men.

This difference also explains why women are more likely to suffer from cellulite. Although fat in too large quantities is never good, visceral fat can be dangerous.

Visceral fat is bad for your health because it is linked to insulin resistance, cardiovascular diseases, and diabetes.

Especially fat in the abdominal region (belly fat) is dangerous because it is a sign that the body secretes too much insulin and the body is more susceptible to infections.

the link between visceral fat and insulin resistance runs in a circle. The more visceral fat a person has, the stronger the insulin resistance and the more belly fat we store.

So then we got back to the beginning of the circle.

The body can get upset due to obesity. 

Your body tries to deal with this as best it can, but unfortunately your body sometimes seems to have a will of its own. Being overweight can cause considerable hormonal imbalance.

People with a lot of visceral fat are more likely to have inflammation. But most importantly, they will have an increased level of the stress hormone cortisol. Research shows that if you have an elevated cortisol level, you will have more belly fat.

  • Regardless of your physique.

One particular study found that even that women with a slim build but a lot of stress (i.e. an increased cortisol level) had more belly fat.

 By belly fat, we mean the fat that forms around your waist and in your abdominal cavity. A possible skin fold that you can grip on the outside is a subcutaneous fat layer.

Deeper in your abdomen, around your organs, is the belly fat that entails health risks, the so-called ‘visceral fat’. 

[1] How does belly fat develop?

Belly fat is mainly caused by one-sided and/or unhealthy food. Think of many refined sugars, saturated fats, and few vegetables and fiber.

Also, a lack of movement interrupted sleep and an excess of stress play a role in the development of belly fat.

 Possible causes may include:

  • Heredity:

Heredity plays a role in storing fat. One has a pear-shaped body, and the other has an apple-shaped body.

When you have an apple-shaped body, the fat is mainly stored around your belly.

When you have a pear-shaped body, the fat becomes mainly on the buttocks, hips, and thighs.

  • Stress:

When you suffer from stress for a long time, your body produces a large amount of cortisol.

Cortisol gives a temporary boost of energy and alertness, but in the long run, excessive cortisol production leads to the storage of fat in the abdomen.

  • Insufficient sleep.

Too little sleep can also lead to high cortisol production because the body has to produce stress hormones to stay active.

This stress hormone leads to fat storage around the abdomen.

  • Carbohydrate-rich diet.

Carbohydrate-rich food ensures that fat is quickly stored around the abdomen.

Food that ensures this includes: regular pasta, white bread, bananas, and white rice.

Therefore, choose fiber-rich products, these do not ensure that fat is quickly stored around the abdomen.

In addition, fiber-rich products provide a longer satiated feeling.

  • Eating high sugar.

Consuming sugary food and drinks regularly can cause belly fat.

  • Smoking:

When you smoke, you raise cortisol levels and blood sugar levels. This increase ensures that excess fat is stored around the abdomen first.

  • Disease or medication use:

[2] What are the risk factors of belly fat?

The more belly fat between the organs, the more difficult it becomes for the organs to have enough space.

This has a negative effect on the functioning of the organs, blood circulation, and overall health 

Having visceral belly fat is associated with various health risks.

Time to reduce it and prevent it!

[3] How to get rid of belly fat quickly?

To get a flat stomach, you have to put in a little effort and sacrifice a few things, such as avoiding foods that cause you to retain fluid and store fats.

For this reason, we recommend the following:

  • In addition to natural juices, try to drink two liters of water a day.
  • Remove refined flours, compound foods, sweets, etc. from your diet.
  • Also remove salt from your diet, as it is the main cause of fluid retention.
  • Make it a habit to exercise a little every day. Walking regularly for half an hour a day can already significantly improve your health. Stop thinking about it and just do it.
  • Remember that dieting does not mean that you stop eating. You should eat at least four times a day: breakfast (very important), lunch, a small snack, and dinner. It is best to eat smaller portions per meal but stick to these four meals a day. For example, never skip breakfast or dinner.

Why doesn’t eating less and exercising more always help you lose weight?

We all know them, those people who work out like crazy and count every calorie they eat. And still, they don’t lose weight, or they even gain it.

In fact, it seems like the harder they try, the more they gain!

How is this possible? Losing weight, dieting and suddenly doing a lot of sports cause a lot of stress, and therefore an increased level of cortisol.

The cortisol prevents these people from losing weight and it does so in two ways.
Cortisol causes cravings, especially tasty cravings for the so-called comfort food, and is related to belly fat.

In addition, cortisol suppresses the thyroid hormone. This slows down your metabolism.

But you can bring your hormones back into balance and lose weight.

Below is a plan consisting of 3 steps to optimize the hormones that burn fat. To increase the chances of success, you can add a moderate sports program to the steps.
Remove belly fat and balance hormones

(i)  Add the fourth meal:

Everyone knows the rule that you should eat three meals a day. But did you know that this is what messes up our hormones?

You could even say that it causes obesity or weight gain.

By eating only three meals, your body’s hormones are constantly going from trough to peak, instead of being stable throughout the day.

Insulin and cortisol in particular go up and down throughout the day.

Insulin is responsible for fat storage in the body, the higher the insulin level, the more fat is stored. But this means that if you wait too long to eat (which happens quickly with three meals a day), blood sugar drops sharply.

This causes stress and thus an increased cortisol level.

Hunger makes you tend to overeat at the next meal, which leads to a big spike in insulin and blood sugar levels.

Such large insulin spikes cause belly fat, increased hunger, and constant cravings.

To make this all a bit more stable, you should not only make sure that your meals contain the good and healthy things (enough protein, fiber, carbohydrates, and even fat), but you should also make them four meals.

This will stabilize the blood sugar level, which in turn will stabilize the insulin level. The reduced stress on the body reduces the amount of cortisol.

Eat something every three to four hours, but more importantly, eat at the same time every day.

Not only is it very simple, but it is also very effective in lowering insulin levels.

So, for example, you eat at 8 am before you go to work, at 12 pm during your lunch break, some more at 4 pm, and from 7 am to 8 pm you eat dinner.

Make sure you stop eating at least three hours before you go to bed.

The hormones that burn fat while you sleep work better at lower body temperatures and your body temperature rises when you eat.

To maximize the ability of the hormones that burn fat while you sleep to do this, eat a starchy carbohydrate after 4 pm.

There are theories that if you eat the carbs early in the day, you will have the rest of the day to burn them.

This is a nice thought, but you will be hungry for the rest of the day.

Eating potatoes in the morning, for example, will make you hungry and hungry later in the day. You need to eat starchy carbohydrates in the last meal of the day to get a good night’s sleep.

This is because your body then increases serotonin levels.

Did you know that sleep is one of the best ways to banish fat?

(II) Choose blue when you eat fruit!

Blueberries! Blueberries stimulate the fat-burning hormone adiponectin.

Adiponectin is the same hormone released by exercise and produced by fat cells in the body.

Adiponectin has been shown to improve metabolism, reduce insulin resistance and inflammation, and reduce the risk of cardiovascular disease.

Adiponectin is not stimulated by fruits other than blueberries. This is due to a phytonutrient found only in the skin of the b-fruit.

Besides the fact that blueberries stimulate adiponectin, they also improve insulin balance. Better insulin balance helps lose fat.

A recent study showed that overweight people who drank a blueberry smoothie every day showed a 22% improvement in insulin sensitivity after six weeks.

That means those people had improved fat burning. You don’t necessarily have to drink a whole glass, just half a cup a day is enough to reap the benefits of blueberries.

(iii) Intermittent fasting:

Do a detox day on Wednesday to stimulate the hormones responsible for building muscle.

There is a new development in the world of weight loss: intermittent fasting. Research has clearly shown that fasting for a short period of time can have many health benefits.

One of these health benefits is the stimulation of human growth hormones. Human growth hormone is responsible for building muscle.

Fasting in this way means that you do not eat any food one day a week.

During the day of fasting, you should drink at least four liters of hot or cold herbal tea to support the cleansing process.

It is recommended to use a combination of herbs. For example, a blend of anti-inflammatory herbs such as ginger, lemon, blueberry, hibiscus, dandelion, green tea, and parsley.

During the fasting day, you may not fall over with hunger because you have to get used to not eating.

If you are so hungry, eat one or two hard-boiled eggs in the morning or a small portion of nuts in the afternoon.

Some raw vegetables spread throughout the day is also an option.

[5]What you should and should not do to get rid of stubborn belly fat: 

Losing weight: 5 tips for fighting a belly:

If you still have the same amount of belly fat after three months, there may be more to it than just stubborn fat cells giving you a hard time.

Here are a few things to watch out for while losing weight.

(i) Get enough sleep:

Apart from feeling tired the next morning, a poor night’s sleep affects fat burning.

If you don’t sleep enough, your hormones will get out of balance, making you hungrier than usual the next day.

Moreover, the hormone that makes you feel full after eating is produced less after a bad night’s sleep.

After a bad night’s sleep, you will be hungrier and eat more. You just feel less full and less satisfied.

(ii) Only training your belly does not help:

In fact, you cannot burn fat locally. So training your abdominal muscles won’t necessarily help you burn belly fat.

You simply need to burn more calories than you consume. In addition, it is partly hereditary.

Some people develop a belly faster than others, who develop fat on their hips, for instance. So make sure you always do a workout that trains your whole body.

An abdomen is a place where excess energy is stored, so make sure you use as much energy as possible during exercise for the best result. 

(iii) Avoid too much sugar

This may seem like an obvious choice, but make sure you eat little sugar if you want to lose weight.

Especially if you want to lose belly fat. Fats and sugars are two different things, but sugar is a big culprit when it comes to obesity.

So be careful with sugary sports drinks and don’t be misled by packaging that says it contains almost no fat.

The fat in these products is often replaced by sugars, so always check the ingredients on the packaging.

Try to avoid the following products to get rid of stubborn belly fat:

  • Sugar
  • Soft drinks
  • Sweets and chocolate
  • Cake
  • Pastry
  • Crisps
  • Ice cream
  • Desserts
  • Fruit yogurt and yogurt drink
  • White bread
  • White pasta
  • White rice
  • Wraps
  • Muesli and cruesli
  • Gingerbread

Also, watch out for fruit. Of course, it is healthy to eat fruit, but too many natural sugars are not good for your tummy either.

(iv) Watch out for too many carbohydrates:

Try to eat fewer carbohydrates, such as pasta and bread, but don’t overdo it.

Less is good for getting that tummy tight, but you do need them to stay healthy, so don’t throw them out of your diet completely. 

(v) Stress and crash dieting:

If you suffer from stress, it might be a good idea to tackle the cause of the stress before working on your stomach.

When we are stressed, we produce a hormone that increases our desire for sugary snacks.

This is because these snacks offer our stressed-out bodies a quick boost of energy and pleasure.

Obsessively wanting to lose weight and sticking to a strict diet and exercise schedule can also cause stress. Read more here.

Eating extremely little, the so-called crash diet is also fatal for losing excess belly fat.

These diets seem to give immediate results but are unsustainable in the long run. People often fall back into old habits and that is extremely bad for your body.

[6] Foods that burn belly fat:

Foods to burn belly fat:

  • Apple

What if you started each day with a delicious apple? Excellent.

This is one of the best foods to burn belly fat. Especially if you eat the apple in combination with oatmeal, this is a great way to start your day.

What if you started every day with a delicious apple? Excellent. This is one of the best foods to burn belly fat.

Especially if you eat the apple in combination with oatmeal, this is a great way to start your day.

However, it is important to remember that we need to eat two or three a day to really help us burn fat.

Therefore, in addition to an apple for breakfast, it is good to consume homemade apple juice throughout the day.

  • Bananas.

Bananas contain between 75 and 130 calories. This fruit is rich in potassium, calcium, magnesium, and vitamins.

It is like an isotonic drink, but in the form of food, an essential resource that we should take advantage of at least once a day.

Bananas contain between 75 and 130 calories. This fruit is rich in potassium, calcium, magnesium, and vitamins.

It is like an isotonic drink, but in the form of food, an essential resource that we should take advantage of at least once a day.

  • Celery

Celery should also not be missing from your diet. This vegetable helps you lose weight naturally and goes perfectly with many foods.

Moreover, it is always delicious no matter how you prepare it.

It also contains a lot of vitamin C and calcium, which is why this is also one of the best foods to burn belly fat. Why not eat some of it today?

 

  • Shellfish

 

This option can be a bit expensive to eat every day, but we recommend doing it at least three times a week.

 

Shellfish contain certain monounsaturated fats, which help to prevent the accumulation of fat. They are very healthy and are rich in omega 3 fatty acids.

Eat shellfish with whatever you like, because you will get a lot of vitamins and minerals.

  • Avocados

There is a false belief that avocado will make you gain weight. However, it is actually one of the best foods to burn belly fat.

Avocados contain oleic acid, something that helps to eliminate or delay the feeling of hunger. In addition, avocados also contain fiber, which helps us to get a flat stomach.

As long as we don’t eat too much of them, avocados will help us burn fat and make us feel full, which is one of their best features.

It is enough to eat one avocado a day. Avocados are perfect for salads or creams and their healthy taste is irresistible.

  • Cherries

We love cherries. If you see them on the market for a competitive price, don’t hesitate to buy them. Cherries are good for your digestive system and your heart.

They help to lower your cholesterol and get rid of uric acid. In addition, they also regulate metabolism to reduce the feeling of hunger and keep you healthy at the same time.

They are rich in antioxidants.

So when the season is there, don’t hesitate to buy them.

However, we do not recommend cherry juices sold in stores, because cherries that are not fresh lose their nutritional value. They are then just sugar drinks that do not help you lose weight at all.

  • Tomatoes

Finally, tomatoes are also one of the best foods to burn belly fat.

We are big fans of tomatoes. They are great for salads or sauces, you can combine them well with many meals and they give us a unique and necessary taste.

But did you know that tomatoes also reduce the accumulation of lipids in your blood?

So they cleanse the body so that fat does not accumulate. Therefore, don’t forget to add tomatoes to your meals!

Conclusion:
We have learned that a real diet is not effective for losing weight.

Of course, you may lose a few kilos in the first few weeks, but the problem is that it is simply not sustainable.

The only way to enjoy a slim figure and a slim stomach for a long time (besides the much more important health benefits!) is by making changes to your way of life.

With this article, I have tried to give you tips to take the first step. As you can see, the steps are very simple.

Instead of following a diet, these steps are actually enjoyable, for example, you can eat an extra meal a day!

However, the most important thing about following these steps is that it makes you aware of your food choices, which ultimately makes you make better choices automatically.

As much as we would like to tackle just our belly fat, it is not possible. There is no such thing as a magic trick.

Persevere and be patient. If you want to get rid of that belly, you will have to work for it. Train your whole body, get in shape and eat healthy and balanced meals.

THANKS

I hope you will get some knowledge about how to get rid of stubborn belly fat by reading this article. Comment down your thoughts on this article below. If you have any queries, then ask My Voice.

MANU SAIYED

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