Belly fat or a potbelly is one of the most stubborn kinds of fat to lose. Some people do everything to melt this fat off–fad diets, rigorous training, fat loss pills, various types of shakes and even surgeries, yet it remains to be “stubborn”.
Typically, belly fat and holding onto too much weight around the mid-riff region is of a sign of the following:
1. Hormonal imbalance and estrogen dominance
2. Overtraining and under resting, that is physical stress
3. Overconsumption of refined carbohydrates, sugar and processed foods.
4. Emotional stress
5. Sedentary lifestyle
It is thus essential to address not just the methods and ways of reducing belly fat but also understanding the root cause behind the muffin top. Amongst the above, stress – whether it’s emotional or physical turns out to be the number one cause for belly fat, besides junk and processed foods.
Is losing belly fat possible? Yes, it is! We aren’t talking about reducing to a size zero figure but about getting rid of the unhealthy fat gain around your abdominal region, the protruding belly.
Here are some useful tips that help losing belly fat as well as keeping it off:
1. Drink warm water and add thermogenic foods: Drinking a glass of warm water early in the morning can help cut down belly fat. Warm water increases the body temperature, thereby improving your metabolic rate. An increase in metabolic rate will allow your body to burn more calories. Moreover, warm water can also help in removing waste products from the body, which can lead to weight gain. Warm water is also beneficial for detoxifying the body. It also causes sweating, which in turn expels toxins from the body. Another plus point when it comes to reducing belly fat!
Also, foods like ginger, cinnamon, coconut oil, cayenne pepper, black pepper, garlic, green tea are all thermogenic and help to stoke your metabolism. However, if you have a heaty and acidic body, it is advisable to make an informed decision.
2. Add yoga and core exercises: Movement is a medicine for your belly fat. It is necessary to focus on increasing lean muscle mass to get rid of belly fat. The leaner muscles you have, the higher is your metabolism, and lesser is your body-mass composition. Bodyweight exercises that mainly target the core region like planks, Russian twists and more work great. Asanas such as Naukasana, Chakrasana, Shalabhasana, Chakrasana and Chakki Chalanasna target your core and help burn belly fat and reduce waist to hip circumference. Similarly, pranayamas such as Bhastrika and kriyas like Kapalbhati and Agnisar are all-powerful practices that directly target your core region.
3. Exercise but never over-exercise: You do not have to kill yourself at the gym to reduce belly fat. Everyone is promoting a one-hour workout but overtraining is also a physical stressor. Most well-read athletes and people with the best bodies don’t train for more than 30 minutes at one time as overtraining produces cortisol, a stress hormone that can store fat in your abdominal region. One should instead look at doing high interval training, squats, burpees, pull-ups, push-ups and movements that are natural to the human body.
4. Value your rest and sleep time: You don’t lose fat and burn calories in the gym. The “calorie burnt” data displayed on gym machines, is just a pre-set algorithm based on your speed and more. You burn fat when you sleep, and mind you, not just any hour of the day. Your fitter self needs a disciplined sleep schedule that is within the laws of nature and the circadian rhythm. Sleep and rest are even more crucial if you have been physically active. It is so rare to come across a person who is sleeping well when they’re training heavily. This is why most people who train a lot but don’t sleep well may develop well-defined arms, legs and chest but still carry a potbelly or midriff fat. The more you sleep, the more body fat you burn, especially in the abdominal region.
Now, set a commitment to transform yourself and drop a couple of inches from your waist! It is possible, and the sooner you get rid of belly fat, the better it is for your health from a prevention point of view. Obesity and belly fat are one of the significant risk factors for most lifestyle diseases. This is a process and not an overnight change. When it took years to pile on some fat on your belly, it will also take a couple of months of effort, discipline and determination to burn it.
The writer is a holistic lifestyle coach- integrative medicine.
