Looking for ways on how to lose lower body fat female? Burning belly fat isn’t just about looking good in a bikini or t-shirt. Burning belly fat is mainly done for good health.
Belly fat is incredibly unhealthy. The fat that is around your organs — so-called visceral fat — can cause all kinds of health problems.
In this article, you can read how to get belly fat and what you can do about it. So that you not only get a nice tight stomach but also work on better health.
- How to get belly fat
- Possible consequences of belly fat
- How do you burn belly fat
- A healthy shopping list
How to get belly fat
There are several ways you can gain belly fat. Below we list them so that you can see what causes visible or invisible fat in your abdominal area:
The famous beer belly has been given that name for a reason. Our body stores the excess calories from alcohol as fat in our abdominal area. There are also indications that alcohol can disturb our fat burning. This prevents the burning of belly fat.
Many daily foods contain sugar so that we quickly get a lot of this white stuff. There are quite a few studies showing a link between added sugar and belly fat.
Added sugar mainly consists of fructose. When you consume a lot of fructose, your liver is overloaded with this substance and this organ can do nothing but convert the fructose into fat.
A study in people with (seriously) overweight shows this strikingly. They had gained significantly more belly fat after drinking drinks sweetened with fructose for 10 weeks.
Juice with added sugars is not the only problem when it comes to belly fat. Fruit juice also contains a lot of sugars, which increase the risk of belly fat.
For example, apple juice contains just as much sugar as soft drinks. If you regularly drink fruit juice, this can also be the cause of the fat rim on your stomach.
Deficiency of proteins
You may have noticed that you are full longer after an omelet than after a sandwich with jam. This is because proteins give you a satiated feeling for a long time so that you eat less afterward. However, it also works the other way around.
If you do not get enough protein, you will be hungry faster and you will eat more. This increases the chance of belly fat. This is also evident from animal research. Several studies have shown that the hormone neuropeptide Y increases when you don’t get enough protein. In turn, this hormone induces overeating and stimulates your body to store fat in the area around your abdomen.
Not all fats make fat, but trans fats do. At least that is evident from animal studies. On a diet rich in trans fats, both rats and monkeys develop fat in their abdominal area. There is a good chance that this works the same in humans.
Not enough exercise
Exercise is known to be important for a healthy weight. In addition, exercise is also important to combat belly fat. After all, sitting on the couch leads to more fat in the abdominal area, a large American study shows us. Another study shows that if you watch more than three hours of television a day for more than three hours, you have almost twice the risk of getting serious belly fat.
Wrong gut bacteria
The composition of your intestinal flora also has an effect on the development of belly fat. For example, the intestinal flora of overweight people appears to contain more intestinal bacteria that promote the absorption of calories from food. If you take in more calories than you burn, your body stores this excess energy as fat. The abdominal area is the most appropriate place for this.
Stress and lack of sleep
Stress and lack of sleep are two culprits when it comes to belly fat. If you suffer from stress, your body produces the stress hormone cortisol. In turn, this hormone promotes the storage of belly fat.
Research in seriously overweight men shows that those with sleep apnea are more likely to experience belly fat than those without sleep problems. In addition, researchers found that women who sleep for five hours or less at night are 32 percent more likely to gain 15 pounds than women who sleep at least 7 hours a night. Depending on where your body stores that excess weight, sleep deprivation can also be a reason that you suffer from belly fat.
Deficiency in fiber
A diet rich in processed carbohydrates and low in fiber can be the cause of belly fat. This has emerged from research into the effect of such a diet on the presence of belly fat.
When researchers checked their diet and how much belly fat they had in nearly 3,000 people, the people who ate processed grains had more fat in the stomach area than those who ate mostly whole grains.
Hormones and Genes
The fact that you retain more fat in your stomach can in part be hereditary. Research into genetic predisposition shows that some people simply store more fat in their stomach area than others.
You can also suffer from belly fat during and after the transition. Because your body produces less estrogen, your metabolism slows down. Your body also stores fat earlier in the abdominal area than in other places in your body.
Just because hormones and genes can contribute to the development of belly fat doesn’t mean you can’t do anything about it.
Possible consequences of belly fat
Visible belly fat doesn’t just get in the way. Even if you are otherwise at a healthy weight, fat in the abdominal area can lead to the following health problems:
- Metabolic Syndrome
- Type 2 diabetes
- Heart problems
Belly fat is therefore a serious threat to your health. So every reason to get rid of fat in your tube area.
This information is not intended to scare you, just be aware of the dangers of belly fat.
Fortunately, you have a large part in your own hands, so below are 10 important tips that contribute to losing belly fat.
How to Lose Lower Body Fat Female
Belly fat may seem difficult to control, but it is not. There are tons of things you can do against visible and invisible belly fat. It is best to combine all these options for a healthy lifestyle:
Tip 1: Eat fewer carbohydrates
One of the most effective ways to lose belly fat is to eat fewer carbohydrates. There have been several studies showing that a low-carbohydrate diet is more effective in tackling belly and organ fat than a low-fat diet.
To tackle belly fat, it should be enough to forgo processed carbohydrates. Examples of products with processed carbohydrates are:
- White bread
- White pasta
- White rice
- Breakfast cereals
Tip 2: Avoid added sugars
As we saw earlier, products with added sugar provide belly fat by overloading your liver with fructose. If you want to prevent (more) belly fat, it is best to stop eating products with added sugar.
Read the ingredients list carefully for sugar and also ignore products that contain dextrose, maltodextrin, and high fructose corn syrup. These are also sugars.
Examples of products with added sugar:
- Soft drink
- Coffee, tea, and water with a flavor
- Yogurt drinks
- peanut butter
- Fruit yogurt
Because fruit juice also contains a lot of fructose, you can also avoid this drink if you want to prevent belly fat. If you are thirsty, drink water and unsweetened tea and coffee. Green tea, in particular, is a good choice, as it helps you burn belly fat.
If you want flavored water, you can add lime or lemon juice. Also, a tablespoon of apple cider added to a glass of water provides a healthy drink that may even help you lose belly fat.
You can keep eating fresh fruit if you want to prevent belly fat. In addition to natural sugars, fruits also contain fiber. These prevent your body from being overloaded with sugars. Fresh fruit smoothies are also a great choice. This is because you will find the same fibers as in fresh fruit.
Tip3: Add more protein to your diet
There is direct evidence that a protein-rich diet reduces belly fat. Not only does your appetite decrease when you eat more protein. Your metabolism also accelerates. This makes it easier for you to burn belly fat.
You will mainly find proteins in:
- Seeds and kernels
Tip 4: Add healthy fats to your diet
Healthy fats are your best friend in your fight against belly fat. These can help reduce belly and organ fat. So put oily fish on the menu regularly and consider a supplement with omega 3 fatty acids.
Coconut oil can also help reduce belly fat. In one study, the waist circumference of seriously overweight men decreased by nearly 3 centimeters in 12 weeks, just with the use of coconut oil.
Therefore choose this healthy oil for baking and roasting. Then you also prevent that you consume unhealthy trans fats. For the same reason, avoid fried foods and margarine that contain trans fats.
Tip 5: Eat more fiber
Fiber is important when it comes to burning belly fat. Soluble fiber, in particular, is crucial if you want to lose belly fat. These are fibers that form a thick gel in your intestines. A five-year study shows that you can reduce belly fat by 3.7 percent if you eat 10 grams of soluble fiber daily.
The best way to get fiber is to eat plenty of fruits and vegetables. Legumes and some whole grains are also good sources of fiber. Think quinoa, buckwheat, and oatmeal.
Tip 6: Get moving
Exercise is an effective way to burn belly fat. Strength training, cardio fitness, walking, cycling, and swimming are especially great ways to lose belly fat. There is some evidence that a combination of cardio and strength training is most effective in the fight against belly fat.
So take that subscription to the gym, take your bike more often, go around the block every day, or agree to go swimming every week. Running is also very good for losing belly fat. Contrary to what you might think, abdominal exercises are especially suitable for strengthening the muscles of your abdomen. Unfortunately, you don’t lose belly fat with it.
Tip 7: Don’t drink too much
We have already seen that alcohol contributes to the development of a beer belly. If you want to avoid a belly, it is of course best not to drink at all. If you still want to enjoy a glass every now and then, take water with it. If you drink wine, you can dilute it with sparkling water to reduce the alcohol intake.
Tip 8: Reduce stress
Do you have a stressful job or are stressful things happening in your life? Then make sure you relax as much as possible. This prevents the stress hormone cortisol from being released and stimulating your body to produce belly fat. Effective ways to relax are yoga, meditation, and breathing exercises.
Tip 9: Eat probiotic foods
Beneficial gut bacteria can help you reduce belly fat, so be sure to include these in your diet. Consider sauerkraut, yogurt, and kombucha with probiotic foods. Lactobacillus bacteria in particular seem to be effective in getting rid of belly fat. Think about:
- Lactobacillus fermentum
- Lactobacillus amylovorus
- Lactobacillus gasseri
Tip 10: Get enough sleep
Sleep is extremely important in the fight against belly fat. Make sure you get at least seven hours of sleep per night and also pay attention to the quality of your sleep. Do not drink any more caffeine after 4 p.m. because it can keep you awake for up to six hours afterward.
For a good night’s sleep, it is best to avoid being exposed to blue light for at least an hour before going to bed. This disrupts the production of melatonin, the hormone responsible for a good sleep rhythm.
A healthy shopping list
You have already received a lot of advice in this article about what you can and cannot eat to burn belly fat.
It is advisable to follow these tips. Not only for a better stomach but also for a healthy body.
How to Lose Lower Body Fat Female by Jack Michael