Of all the fats in the body, belly fat poses a major risk and concern to plus size ladies and people in general. Belly fat isn’t just about having a bulgy stomach, although it’s the leading cause, everyone has some belly fat but too much can diminish your health. More abdominal fat can be an indicator that one has more visceral fat- a kind of fat that surrounds organs and can be harmful in excess-. It is easiest to gain belly fat but it is the hardest to get rid of. Having a ‘pear shape’-bigger hips and thighs- is considered safer than an ‘apple shape’, which describes a wider waistline Belly fat may not only affect your look, but it also a major risk factor for type-2 diabetes, heart diseases and some types of cancer.
6 REASONS WHY YOU GAIN BELLY FAT
Genes determine a lot about where you store fats. Some people are naturally predisposed to store fats in the abdominal region.
Gaining belly fat around menopause is common. Drop in oestrogen causes fat to be stored in the abdomen rather than carrying most of the weight on the hips and thighs.
Stress causes an increase in cortisol level also known as stress hormone – a hormone that’s essential for survival-. It leads to overweight especially in the abdominal region when in excess.
Not getting enough sleep or sleeping too much has been linked to increase in belly fat. Too much sleep equals more inactivity and sleep deprivation decreases the rate of metabolism both leading to accumulation of belly fat. We all have different sleep requirements but 6hours is generally adequate.
A dormant lifestyle is one of the biggest risk factors for poor health. Inactivity also contributes to regain of belly fat after losing weight.
Low-protein/fibre diets, sugary foods/beverage, alcohol, carbonated drinks and dining late at night all contribute to increase in belly fat.
10 COMMANDMENTS FOR LOSING BELLY FAT (SCIENTIFICALLY PROVEN)
- Eat plenty of Soluble Fibre and Fruits e.g. Avocados, legumes and berries
- Avoid foods that contain Trans Fats E.g. Margarines and packaged foods
- Don’t drink too much alcohol, instead drink green tea
- Eat more of high-protein diet than carbohydrate
- Reduce stress
- Don’t eat a lot of sugary foods
- Do aerobic exercise(cardio) e.g. Jogging
- Get adequate sleep
- Eat essential fats e.g. oily fish, nuts and seeds
- Don’t skip breakfast and don’t eat late at night