Excess belly fat not only increases your waistline but also makes you predisposed to several chronic health conditions. The specific type of belly fat, called visceral fat, is one of the most stubborn types and can lead to diabetes, cardiovascular diseases, and several other health conditions. This means that losing fat not only helps you get in shape but also reduces the risk of some severe and potentially life-threatening disorders.

That said, losing belly fat can be a challenging endeavor. Adjusting your diet and leveling up your fitness regimen are the primary steps to get started. But since these measures do not help you lose fat rapidly, you may need to consider additional steps and treatments to accelerate the process.

In this blog post, we will look into what causes belly fat accumulation and effective methods to reduce this fat buildup.

What Causes Belly Fat to Build Up?

Several factors contribute to the accumulation of belly fat. We will discuss the most significant of those below.

Poor diet

A poor diet slows metabolic processes and reduces your body’s ability to burn fat, leading to significant weight gain. Foods like cakes, candies, and carbonated beverages are the most notorious ones in this regard. Other foods belonging to this category include high-carb, low-protein diets.

Moreover, you must be watchful of your trans-fat intake. Foods with high content of Trans fats – such as baked products and fast foods – can cause inflammation in the GI tract, leading to obesity.

Lack of Physical Activity

As a rule of thumb, you must burn more calories than you consume if you want to lose weight. This necessitates an active lifestyle, without which you will not be able to achieve the desired calorie deficit. As a result, you will end up having excess visceral as well as subcutaneous fat.

Genetics

Your genes can contribute to your body’s inability to keep the fat from developing around your belly. According to a recent French study, people with some specific genes are more susceptible to developing a Pot Belly than others.

Stress

While occasional stress is nothing to worry about, long-term stress can lead to several health complications, including increased belly fat and obesity. This is because stress leads to a higher cortisol release, which slows several body functions to gather energy to help you focus on the stress-causing matter. With long-term stress, cortisol levels remain higher, hindering primary body functions, including immune responses and fat burning. This entire process leads to excess fat in the belly, causing obesity.

Lack of Sleep

Lack of sleep is often associated with increased calorie intake, which leads to excess belly fat. Inadequate sleep also redirects dietary fats to the visceral section. Both these factors increase belly fat, increasing your waistline.

Fortunately, you can get rid of extra belly fat with a healthy diet, proper exercise, medications, and various clinical procedures.

Natural and Safe Ways to Lose Belly Fat

Natural ways to reduce belly fat require long-term commitment, but they bring a healthy change to the body. The significant catch for you is that your lifestyle becomes more streamlined, and your routine becomes more wellness-centric.

 

How to Lose Belly Fat in Dubai

Here are some natural ways to lose belly fat.

Healthy Diet

The key to losing belly fat through diet is reducing calorie intake. This doesn’t mean a drastic reduction in the amount of food you eat at mealtimes. Instead, it involves replacing calories-rich foods and refined carbs with healthier alternatives, such as:

  • Foods with plenty of soluble fiber
  • Foods with healthy fats
  • Protein-rich foods, such as fish, meat, eggs, whey proteins, beans, and dairy
  • Foods that do not contain fructose in excessive amounts
  • Natural fruit extracts instead of sugary beverages

Regular Exercise

According to doctors and researchers, including physical activity in your daily routine is effective, or even crucial, in reducing your belly fat and burning calories. Top exercises that you can perform to burn off your fat in the belly and other body areas include the following:

  • Cardio exercises
  • High-interval intensity training
  • Abdominal workouts
  • Weightlifting

Stress Management

As mentioned above, long-term stress can be one of the reasons for that stubborn belly fat buildup. With effective stress management, not only can you stop belly fat accumulation progression but also start getting rid of the existing buildup.

A study approved by the Institutional Review Board of the University of California, San Francisco (UCSF) helped a group of overweight women control their stress and provided them with nutritional training. This allowed the participants to lower their stress levels and avoid emotional eating. As a result, they were able to reduce belly fat over time.

Adequate Sleep

Good quality sleep for the recommended duration is essential to losing excess belly fat and possibly getting the perfect body shape.

Getting a good night’s sleep encourages better food choices. It helps you avoid midnight snacking and reduces the temptation for processed and junk foods. Moreover, it allows you to benefit from your resting metabolism. This improves calorie consumption and boosts fat burning.

Drink Plenty of Water

According to research, drinking water in adequate amounts may stimulate your metabolic functions. This is because drinking water boosts thermogenesis, the process of heat production to keep body fluids’ temperature aligned with the body temperature. This results in a more activated metabolic system and accelerated fat burning.

Other ways drinking water helps reduce belly fat include the following:

  • It controls your appetite.
  • It reduces your calorie intake.
  • It keeps your body energized during exercise.
  • It promotes convenient fat removal.
  • It helps reduce stress.

Clinical Treatments for Belly Fat

Clinical treatments are more effective in reducing abdominal fat when combined with a healthy diet and regular exercise. Below are some of the most common treatments that your doctor may prescribe to reduce belly fat.

Medications

If you want to reduce abdominal fat but have obesity-related health problems hindering you from following a strict weight loss plan, you can benefit from certain prescription medications. A medical expert usually prescribes these medications after thoroughly analyzing your body weight, overall health, and weight loss goals. However, no weight loss medication can help achieve desired goals if you are unwilling to incorporate a weight loss plan into your routine.

Some most common medications for weight management and fat loss include:

Hormone Therapy

Women are generally subject to higher hormonal fluctuations during menopause. One of the impacts of these fluctuations is lower estrogen levels, leading to poor body fat distribution and a heightened risk of extra belly fat. However, estrogen replacement therapy can improve fat redistribution to prevent it from accumulating in the belly area.

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Surgical Procedures to Reduce Abdominal Fat

Surgical procedures are generally regarded as drastic measures to reduce belly fat. However, thanks to recent clinical advancements and improved procedural safety, fat-reduction surgeries are effective for everyone willing to reduce their waist circumference and improve their silhouette.

Here is a brief overview of some of the most popular surgical procedures to remove abdominal fat.

Liposuction

Liposuction is a famous cosmetic surgical procedure to remove excess fat from several body areas, such as the abdomen, arms, thighs, breasts, hips, legs, neck, and chin. It is usually performed under general anesthesia and involves small incisions through which a probe is inserted under the skin to dislodge fat cells before they are extracted using suction. This fat removal is primarily aimed at improving the body shape, but it doesn’t help with weight loss.

Tummy Tuck

A tummy tuck is a specialized procedure to remove excess fat and skin in the abdominal area, improving your body contours. A doctor makes a horizontal incision between the belly button and the public area during this procedure. Then, the skin is lifted to remove excess fat, after which the weakened fascia is tightened. In the final step, the excess skin is removed, and the incision is closed using sutures.

Bariatric Surgery

Bariatric surgery helps reduce belly fat and fatty tissues all over the body. This procedure involves changing your stomach’s anatomy to limit your food intake, helping you reach your fat removal and weight loss goals. There are different types of bariatric surgery, so the one that the doctor recommends depends on your goals, preferences, or overall health.

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Final Thoughts

Getting rid of excess abdominal fat is essential not only to achieve your desired appearance but also to steer clear of several chronic health conditions. It can be a long process, but it is indeed worth it.

Sticking to a healthy lifestyle by eating healthy foods, exercising regularly, drinking plenty of water, and getting a good night’s sleep are the fundamental steps to start your fat loss journey. You can get help from clinical and surgical procedures for quick results, but those options should be considered long after adapting to a healthy lifestyle.

In the end, it is always necessary to remain in touch with your health physician to discuss your progress and get guidance. They can help you adjust your approach toward overall wellness and lead you to get in the pink of health.