Belly fat is one of the most stubborn problems that affect a huge percentage of the population. Many factors are at play including age, overeating, and a sedentary lifestyle. A lot of us have varying fat content in our body, but how much belly fat is too much? Being aware of your body’s fat content is the very first step of correcting it. Thus, here, we will share with you the risks that come with it as well as how to get rid of it the safest and most effective way.
How Much Belly Fat Is Too Much?
Figuring out how much belly fat is too much is easier than you think. All you need to do is measure your tummy properly. For that, you would need to wind a measuring ribbon around your abdomen, right above your pelvic bone. Don’t hold the tape too tight; it should be comfortable.
- For females, a measurement of 35 inches or higher is an indication of extra stomach fat
- For males, a measurement of 40 inches or higher is when you should start worrying
What Causes Too Much Belly Fat?
Here are the most common causes of tummy fat:
- Overeating
This is one of the major causes of big tummies. In addition, eating too fast also contributes to fat gain, especially around the belly area. Overeating leads to laziness and less physical activity. When more calories are consumed than burned, your body experiences an imbalance in energy. This results in the accumulation of fats.
- Slow Digestion
Your digestion tends to slow down as you age, which results in slowly increasing your body fat. Women are more susceptible to this problem than men, particularly because of menopause. It disturbs the fat dispersal in your system by directing most of it towards your belly.
- Heredity
Heredity can also influence your body’s fat dispersion. Just like obesity runs genetically, belly fat can also be a result of your genes. In addition, hormonal imbalances and stress can also promote tummy fat accumulation.
Possible Health Risks of Tummy Fat
In addition to being a distasteful sight, fat tummies are a breeding ground for several dangerous health conditions. Here are some of the most common risks that are associated with visceral fat:
- Cardiovascular Diseases
People who have a high-fat content in their midriff region have a higher chance of developing heart conditions. You don’t necessarily have to be obese or overweight to put your heart at risk. If you have a heavy abdomen, you are already on the risky side.
- Diabetes
Additional abdominal fat can cause insulin resistance, which can result in developing Diabetes, particularly type 2.
- BP and Cholesterol
Belly fat also affects your blood pressure and blood sugar levels. Moreover, it spikes up your lipids while decreasing your good cholesterol.
- Cancer
Tissues in the belly fat discharge cytokines, which can prompt cancerous activity in your system. This can also mess with your hormones.
- Memory Problems
Various researches have demonstrated that too much abdominal fat can contract the human brain. This can lead to dementia and Alzheimer as you age.
- Depression
People with puffed up bellies often become self-conscious about their appearance. Their inability to do anything in this regard can stir up the feelings of depression in them.
- Arthritis
The most common condition experienced by people with larger bellies is osteoarthritis. The proteins released by abdominal fat tissue can lead to various types of arthritis.
How to Lose Tummy Fat?
Here are a few effective ways to successfully burn all your belly fats:
- Exercise
You might have heard of it several times, but exercising can do wonders. Try to follow a regular workout regimen that must include at least 30 minutes of aerobics. Do cardio exercises. Join a gym if you have to.
Try stationary biking and elliptical for specifically targeting the abdomen area. Other than that, jogging and walking also work great in shedding belly flab. For best results, try to mix and match the exercises to augment their effect.
- Eat Healthily
A healthy and balanced diet is necessary for maintaining a flat tummy. Steer clear from eating processed, junk, and high sugar foods. Try to incorporate fiber-rich foods in your diet that contain the least amount of carbohydrates.
Some of the most beneficial foods in this regard include fish, lean meat, and olive oil. Add leafy greens and colorful veggies in your everyday diet for minimizing the buildup of tummy flab. Most importantly, drink plenty of water, at least 1.5 to 2 liters per day.
- Catch Your Z’s
A lot of people don’t realize it, but sleep deprivation is one of the leading causes of round tummies. Irregular sleep patterns also contribute to weight gain. People who take a good night sleep of at least 7 hours tend to have flatter tummies. So, if you seriously want to get rid of that protruding sack below your chest, say goodbye to night-owling. Make a sleep plan for yourself and stick to it no matter what.
- Follow an Effective Weight Loss Program
Another effective way to lose tummy fat for good is to follow a weight loss routine religiously. While you can find plenty of such programs online, we would recommend you to check out the Lean Belly Breakthrough ritual.
A fitness instructor named Bruce Krahn created the program. He particularly created it for both males and females who struggle with their stubborn tummy fats. Unlike other such programs, it doesn’t require you to consume synthetic substances or drugs or perform unrealistic physical activities.
The program, which comes in the form of a downloadable e-book, is intended to bring a major transformation in your lifestyle. This detailed guide contains a whole list of foods and desserts that are good for losing belly fat. It also contains an all-encompassing list of the foods that trigger belly fat.
In addition to addressing the issue of tummy fat, the program also focuses on the ailments caused by obesity. Plus, it focuses on those conditions that make you gain fat in the abdominal area. It also mentions all the early signs of the most common diseases that can help you with early diagnosis.
The Final Words
Several people have benefitted from this ritual and have lost a significant amount of weight. The reason for its success is the fact that it addresses the issue at its root level. By properly following this program, you can begin shedding fats within days. Moreover, to keep track of your success, it comes with a tracking sheet as well.