Several factors are responsible for tummy fat. Having excess fat around the belly increases your risk of developing various health problems. You need to understand the cause for your tummy fat and embark up on an integrated regimen to get rid of the fat.
Here are some natural remedies to get rid of tummy fat.
- Decrease the calorie intake and create a caloric deficit to eliminate surplus fat. If there is an everyday deficit of 500 – 1000 calories, you can lose about 2 pounds a week. For this it is a good idea to work with a nutritionist who will help you exactly calculate the amount of calories that you need per day and the foods that will provide you.
- Foods which have a high glycemic index, such as those containing flour and white sugar result in storage of abdominal fat. Alcohol consumption also leads to belly fat accumulation. Steer clear of these foods.
- Regular exercise helps to burn and keep off excess abdominal fat. Experts recommend 150 minutes of moderate-intensity cardiovascular exercise every week.
- Cortisol, the stress hormone is strongly linked to belly fat. Experts say a correct diet, regular exercise and meditation help keep cortisol in check.
What Are The Causes Of Tummy Fat?
- If you have a slow metabolism, you burn fat at a slower rate, and it’s more possible that you will put on extra pounds, especially, around the abdomen.
- Certain foods contain a very high fat content, and increase abdominal fat. Fried foods, sugary drinks and junk foods top the list. Refined carbs cause bloating and increase a buildup of fat around the belly. Furthermore, alcohol increases belly fat, because it reduces the body’s capacity to burn stored fat. When these foods are consumed, the body converts these calories into energy for immediate use. If you aren’t active, these calories are converted to fat and stored for later use, around the abdomen.
- No exercise and a sedentary lifestyle makes it difficult to burn stored fat, which results in a big belly.
- Stress is a huge contributing factor. When under stress, your body produces high levels of cortisol. Cortisol affects fat distribution. High level of cortisol is seen as an increase in the appetite and deposition of fat around the abdomen.
- Menopausal women are known to have belly fat, because the body starts storing fat around the midsection.
- Sodium in salt is another big cause. Sodium is not directly converted in to fat, but each sodium particle gets surrounded with water, thus inflating the fat cells where the sodium is stored. Consequently, you feel bloated, puffy and fat. While you need only 500 – 1000 milligrams of sodium per day, most people consume 6 times that much, thus resulting in huge amounts of excess tummy fat.
Exercise To Reduce Tummy Fat
Exercise is the most effective way to burn calories and lose belly fat. Running, swimming, playing basketball and aerobic dancing are advocated.
Also, try to squeeze in half an hour of cardio thrice a week. In case you are just beginning, opt for moderate forms of cardio, like low impact aerobics, brisk walking or jogging. Gradually, opt for higher intensity cardio to eliminate tummy fat faster. Stationary rowing, tae kwon do and tennis are really effectual.