Everyone has some belly fat, even people who have flat abs.
That’s normal. But too much belly fat can affect your health in away that other fat doesn’t.
Some of your fat is right under your skin. Other fat is deeper inside, around your heart, lungs, liver, and other organs.
It’s that deeper fat — called “visceral” fat — that may be the bigger problem, even for slim people.
In this guide, we are going to be talking about how to lose belly fat without losing weight (tummy fat), when it becomes excess, the causes and how you can get rid of it fast.
Without wasting much time, let’s get right into it.
What Is Belly Fat?
Belly fat refers basically to the fat that sits around the abdomen.
Everyone has a varying degree of fat in the abdomen regardless of how slender you are.
There are two types of belly fat:
1. Visceral belly fat: This fat sits around the organs
2. Subcutaneous belly fat: This fat sits just below the skin
Causes Of Belly Fat
Common causes of excess belly fat include the following:
1. Poor Diet
Sugary food, such as cakes and candy, and drinks, such as soda and fruit, juice, can:
- cause weight gain
- slow a person’s metabolism
- reduce a person’s ability to burn fat
Low-protein, high-carb diets may also affect weight. Protein helps a person feel fuller for longer, and people who do not include lean protein in their diet tend to eat more food overall.
Trans fats, in particular, can cause inflammation and may lead to obesity. Trans fats are in many foods, including fast food and baked goods, for example, muffins and crackers.
Dieticians recommend that people replace trans fats with healthful whole-grain foods, monounsaturated fats, and polyunsaturated fats.
Reading food labels can help a person determine whether their food contains trans fats.
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2. Too Much Alcohol
Consuming excess alcohol can cause a variety of health problems, including liver disease and inflammation.
A 2015 report on alcohol consumption and obesity indicates that drinking excess alcohol causes males to gain weight around their bellies, though study results in females are inconsistent it definitely is another cause of belly fat.
3. Lack Of Exercise
If a person consumes more calories than they burn off, they will put on weight. An inactive lifestyle makes it hard for a person to get rid of excess fat, particularly around the abdomen.
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A steroid hormone known as “cortisol” helps the body control and deal with stress.
When a person is in a dangerous or high-pressure situation, their body releases cortisol, and this can impact their metabolism.
People often reach for food for comfort when they feel stressed, and cortisol causes the excess calories to remain around the belly and other areas of the body for later use.
There is some evidence that a person’s genes can play a part in whether or not they gain belly fat and how likely they are to lose it. Scientists think genes can influence behavior, metabolism, and the risk of developing obesity-related diseases.
Researchers may not consider smoking to be a direct cause of belly fat, but they do believe it to be a risk factor.
A 2012 study showed that, although obesity was the same between smokers and nonsmokers, smokers had more belly and visceral fat than nonsmokers.
7. Poor Sleep
A study in the Journal of Clinical Sleep Medicine links weight gain to short sleep duration, which could lead to an excess of belly fat.
Both poor quality and short duration of sleep can play a part in the development of abdominal fat.
Not getting enough good sleep may potentially lead to unhealthful eating behaviors, such as emotional eating.
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How To Lose Belly Fat Without Losing Weight
The following steps will help you reduce your belly fat and maintain an excellent figure:
1. Improve Your Diet
A healthful, balanced diet can help you lose weight, and it is also likely to have a positive effect on your overall health.
Avoid sugar, fatty foods, and refined carbohydrates that have low nutritional content. Instead, you should eat plenty of fruit and vegetables, lean proteins and complex carbohydrates.
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2. Reduce Your Alcohol Consumption
A person trying to lose excess abdominal fat should monitor their alcohol intake. Alcoholic drinks often contain additional sugar, which can contribute to weight gain.
3. Increase Your Exercise
A sedentary lifestyle brings with it many serious health problems, including weight gain. People trying to lose weight should include a good amount exercise in their daily routine.
Undertaking both aerobic exercise and strength training can help people tackle their belly fat.
Exercise is most effective if people combine both cardiovascular and high-intensity training alongside weights and resistance
Smoothies For Losing Belly Fat
Flat Belly Guava Leaf Tea
- Get 20 guava leaves and boil it
- Wash the leaves thoroughly
- Boil some water
- Add the leaves to the boiling water on a low heat, allow it to boil for 10 minutes
- Finally, take a full glass of the tea daily in the morning and at night.
You can boil and store the tea. Some people add lime or lemon to it. However, because this is a very effective method, you don’t necessarily need to add those to it.
Though these methods listed here are very effective, but they are also very slow.
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Flat Belly Cucumber Water
- 6 cups of filtered water
- 1 tablespoons of grated ginger
- 1 sliced cucumber
▪ Let the mixture infuse overnight, then drink it all the next morning.
Do this as often as you can for positive results.
Belly Fat Organic Detox Smoothy
- 2 organic lemons
- Organic cucumber (one large or 2 small)
- 1 cup of chopped fresh or frozen pineapple (organic if you can find)
- 1 handful of organic mint leaves
- 1 large chunk of ginger (peeled)
- 2–4 tablespoons of organic 100% aloe vera juice
- 12 cups of filtered water
- After washing, slice the lemons and cucumber into discs and add them to a large pitcher.
- Next, cut a large chunk of peeled ginger (about the size of a Chapstick tube) into 3-5 pieces.
- Add it to the pitcher followed by the rest of the ingredients.
- Then, fill the pitcher to the top with filtered water, and let it infuse for at least 4 hours in the refrigerator overnight.
- Drink throughout the day as much as you would like because the fat burning effect lasts all day.
Though the processes stated above are slow but sure methods to help you reduce belly fat without loosing weight, there are some fat burner supplementing you could add to them to quicken your result Trimtone and PrimeShred.
The truth is that loosing weight in one part one of the body is difficult. But you can grow lean muscles to help maintain your weight by using natural fat burners while loosing fats.
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You could also opt for a skinny phase for a few months where you focus on reducing your overall body fat percentage up to 23% or 22% or so. After that, slowly move to a calorie surplus of around 400–500 cal. Make this shift gradually though.
And you’ll go back to your original weight. Except that your body composition will be wildly different.
Do try these guides and tell us how it went with you.