“How to lose belly fat naturally in 1 week?”- isn’t it what we ask google oftentimes? Why is it so much searched?
Well as the saying goes, “Belly fat is the first to grow and the last to go.” Reducing belly fat only by eating less can be challenging as the fat is stubborn and doesn’t burn as fast as other fats. The question is- will not eating make you lose belly fat? Eating less can decrease the general weight but belly fat can be a tough target to lose.
Table of Content
Will Not Eating Make You Lose Belly Fat?
Decreasing carb intake can aid in reducing somewhat abdominal fat too, but this method alone cannot help in removing belly fat entirely.
Belly fat or abdominal fat is an indication of the body being unfit and prone to different types of cardiac diseases, diabetes, liver problems, or even cancer.
What Is Belly Fat?
Do we know what belly fat is actually? It refers to the fat that accumulates around the abdomen. The accumulation can happen due to poor diet, unhealthy lifestyle, improper sleep, less exercise, etc. which are harmful to the body overall.
What Are the Types of Belly Fat?
Belly fat is a common scenario these days. Three of the types of fat that are available in the belly region are namely-
This layer of fat is found underneath the skin(under the dermis) and is the loose type of fat that can be burnt by using less energy. Usually accumulates around the abdominal area (hips, thighs, buttocks).
This layer functions as a supply of energy which also helps in the protection of the internal organs. The subcutaneous fat layer is caused due to more calorie intake than burning, diabetes, insulin resistant, etc.
This layer is useful for the body in some ways until it is in the right amount. When the amount of this fat increases more than the required amount, the body faces certain changes that may lead to various serious health issues.
This increase may cause cardiac or coronary diseases, stroke, a fatty liver that can lead to liver cirrhosis, type-2 diabetes, kidney diseases, and more.
Found within the abdominal muscles, this fat can cause a high risk of diabetes. Intramuscular fat is very common these days. It is high risk for not only diabetes but also kidney diseases.
This fat is the most dangerous part of belly fat. It is found around the abdominal organs (liver, stomach, intestines) and also in some arteries.
An increase in visceral fat can be the reason for evolving of diverse vital and critical life-threatening diseases. For example – heart attack, stroke, type-2 diabetes, Alzheimer’s disease, etc.
How does Belly Fat accumulate?
According to the U.S. dietary guidelines, the required amount of calories from carbohydrates are 45% to 65% whereas the amount of calories from fats is 20% to 35%, and some percent calories from protein too.
Fat is considered to be bad for health as it is mostly related to gaining weight and heart conditions. But fat is an essential nutrient for the body if taken in the right amount. It stores and supplies energy for our body in case of deficiency. It is important to know about the benefits and required amount of fat so that it can be used in body functions rather than creating heart conditions.
The body gets the signal for storing fat, generally around the abdomen area, when the insulin level increases. It is important to know about the role of insulin in storing and using fat stored in the body. When the blood glucose level increases, the stimulus is sent, the insulin-secreting cells of the pancreas are stimulated.
Thus, insulin is released and the glucose in the blood is then transported to somatic cells and some to the liver to store as fats. On the contrary, if the glucose level decreases, the glucagon secreting cells get the stimulus and thus hormones are secreted. Then the glucagon breaks down the reserved fat and converts it to energy to give supply to the body.
In cases like excess insulin secretion, leads to storing extra fats in the body especially around the belly region thus creating belly fat. If excessive fats are stored in the liver or body, it might cause heart conditions, stroke or some kind of cancer too if not controlled.
The Types of Fats That Build up the Belly Fat
Some types of fats that can be consumed or avoided keeping the right amount in mind are discussed below –
Saturated fats remain in a solid or waxy state at room temperature. These fats are the main reasons for increasing LDL (low-density lipoprotein) cholesterol levels which are harmful to our body. LDL is responsible for increasing internal inflammation.
The types of food that supply such fat are – high-fat dairy products, beef, pork, butter, pastries, etc. This type of food intake should be restricted by a healthy adult to not more than 10% of the total calorie intake, and not more than 7% if the LDL level is already high.
This type of fat is usually in liquid form at room temperature. If the saturated fats are substituted with unsaturated fats, they can help in reducing the cholesterol level thus lowering risk. These are again of 2 types – Monounsaturated and Polyunsaturated.
The source of the first type of plants. For e.g. – olive oil, canola oil, nuts, avocados, etc. The latter is also found from plant sources for e.g. – sunflower, safflower, corn, nuts, etc. This can also be found in fishes like – tuna, salmon, in the form of omega-3.
Cholesterol is produced by the liver and is found in animal-based foods. Cholesterol is needed for our body at the cellular level, where the cell membranes take up cholesterol and save a cell from being damaged. This also helps in making bile by the liver, making certain hormones, and produce vitamin D. in case of an increase in the level, the intake of such foods should be reduced.
Since cholesterol doesn’t dissolve in blood and stays in solid or waxy form, it is harmful to the heart and blood vessels.
Trans fat is the most harmful type of fat to be available in the body. This fat is produced by a process known as hydrogenation, where liquid fat is converted to solid fat. This fat is responsible for the increase in bad LDL (low-density lipoprotein) levels and decreases in good HDL (high-density lipoprotein) levels. Trans fat is overall bad for health.
There is no tolerable or prescribed amount for the consumption of trans-fat. Intake of this type of fat is generally prescribed to avoid rather than reducing the amount. Some sources of trans fat are – solid margarine, powdered coffee cream, liquid flavored coffee cream, etc. This type of fat is usually advised to avoid as its existence in the body can be harmful to health.
What Are the Causes of Belly Fat Formation?
Belly fat is the kind of fat that can form due to so many reasons e.g., eating unhealthy, irregular sleep cycle, lack of exercise, stress, etc. The causes can be related to both physical or mental issues. An unhealthy lifestyle can be a reason for the restoration of such fats. Some of the reasons which can trigger our belly fat to grow are –
A healthy diet consists of all types of nutrients (protein, carbohydrate, fat, vitamins, minerals) in the right amount. Increased intake of sugary foods and beverages, low-protein, high-fat diets can stimulate the growth of belly fat. A low-fiber diet is also a factor of an unhealthy diet.
Alcohol contains a bulk amount of calories (7 calories per gram). Increased intake may lead to inflammation, fatty liver, excess weight gain, and more as alcohol is high in sugar.
Stress and Cortisol
Chronic stress can add up to the accumulation of visceral fat. Cortisol is known as a ‘stress hormone’ that helps in defending against psychological and behavioral stress. If cortisol production is affected, it affects the body weight.
A life with very minimal movements and insufficient activities and exercises can lead to belly fat increase. Sitting idle, doing no movements can help accumulate fats around the abdomen area, hip region. The metabolism rate drops and the food intake stores fat rather than utilizing it to form energy.
Lack of Proper Sleep
The improper sleep cycle is an important reason for irregular hunger hormone secretion, increase in food intake, tiredness leading to lack of activities, decrease in metabolism rate. All these stir up weight gain.
PCOS (in females)
Polycystic ovary syndrome (PCOS) is a condition that occurs in females that cause fluctuations in hormones. The chaos of hormones caused by PCOS triggers the formation of belly fat, especially in the lower abdomen.
Menopause (in females)
Menopause in females occurs generally after 40 years of age and brings about a huge hormonal change. Decreased estrogen levels, reduced metabolism rate, low muscle mass, and lack of sleep are the side effects of menopause and these factors are what causes belly fat in females.
Genetical reasons can be a reason for belly fat. Sometimes non-obese people can inherit abdominal obesity. This is due to the genetic code that came through the family and might contribute to heart conditions, diabetes, or insulin resistance.
How to Lose Belly Fat?
Losing belly fat is the toughest part of a weight loss plan. So, will not eating make you lose belly fat?
Well, simply eating less can’t remove belly fat. To lose belly fat we need to follow a proper diet, improve our sleep cycle, cut out a high-carb diet, and more. Isn’t our main concern “how to lose belly fat fast”? Let’s get familiarize with some of the ways we can follow to lose belly fat fast –
Diet Plan to Reduce Belly Fat
Some diet plans are good to reduce belly fat.
- Low-carbs: avoid refined carbs. E.g. – white bread, white rice. Substitute with vegetables, whole grains.
- Fatty fishes: they contain a high amount of protein and omega-3. Fishes like sardines, salmon, and tuna are useful for preventing heart conditions and burning belly fat.
- Drinking enough water: increases metabolism.
- Decrease salt intake: increases blood pressure.
- Fibrous food intake: lowers fat absorption. Fibrous foods – barley, seeds, beans, lentils, etc.
We can make a one-month diet plan to reduce belly fat. As belly fat takes time to burn and a lot of effort to remove.
Restrict Alcohol Consumption
Alcohol contains extra sugar that adds to weight gain. The intake of alcohol should be reduced, or else it might affect the liver. It increases the probability of fatty liver.
Exercise to Burn Belly Fat
Cardio or aerobic exercise is the first step of burning belly fat. It helps in reducing visceral fat. Some of the cardio exercises are – cycling, swimming, walking at a high pace, running, biking, crunches, etc. These are some exercises, which burn the most belly fat.
Improve Sleep Cycle
Minimum 6-8 hours of sleep is necessary for proper body fitness. A correct sleep cycle will improve the physiological activities of the body. It will keep the hunger hormones in the correct amount. Thus improving the metabolism rate too.
Stress-relieving is necessary to keep the body fit. Cortisol production is controlled by fixing the sugar intake, which will keep us stress-free and thus save us from abdominal fat.
Cut Out Rich Foods and Soft Drinks
Rich foods and soft drinks contain unhealthy tasting salts and too many sugary products. These are bad for our health and metabolism rate. This triggers our fat to grow further. If these things are avoided, it will improve the body’s activities.
Intake of Foods That Neutralize Fats
There are foods that cut out the fats from our bodies. For e.g. lemon, yogurt, broccoli, diluted vinegar, etc. If these foods are added to our diet, it will help in diminishing hunger, and also cut the fats we take. The antioxidants and vitamin C of lemon help in improving digestion. In our diet, we have to add more foods that burn belly fat.
Increasing Movements and Physical Activity
Regular movements and physical activities are important for burning fats. If the movements are increased, it will help increase the metabolism rate, and also it will help burn fat due to the increased activity of the heart. As we know, the more the heart rate, the more fat burns.
The purpose of this article is to help to understand how the body works and how to reduce belly fat in general. As we have known, abdominal fat is stubborn fat that takes time to get burned.
Abdominal fat reduction is a challenging task, and the ways are explained in this article so that people can follow the methods and their purpose can be served.
By only eating less cannot help fully reduce belly fat. It needs more effort like – movements, physical activities needs to be increased. If these are followed and performed consistently, you will be able to get rid of belly fat.
How to lose belly fat?
Proper diet plan (low-carbs, high-protein), regular exercise, improved sleep pattern, increasing physical activities and movements, cut out sugary diets, intake of foods that burn belly fat.
What causes belly fat in females?
PCOS, menopause, post-pregnancy effect, hormonal imbalance, etc.
How to reduce belly fat in 7 days?
There’s no better plan for this but you can try to cut out calories, cardio exercises, more proteins, eating more fibrous foods, avoid refined carbs, etc.
What exercise burns the most belly fat?
Cardio exercises (walking, running, cycling, swimming, bear crawls), crunches, etc.
How to lose belly fat fast?
Strictly maintaining the diet rules and exercises, and increasing movements.
What food burns belly fat?
Lemon, avocado, diluted vinegar, broccoli, yogurt, beans, beef replaced by fish, etc.