We all have some deal of fat in our bellies. The problem occurs when it exceeds a certain limit, leading to health concerns, including some serious or even fatal problems. The key to avoiding belly fat is to know the cause behind it. In this article you will see three of the common factors that cause too much belly fat.
This factor is listed first because it is virtually impossible to control. The only thing you can do if you are genetically made to accumulate belly fat is to have a healthy eating habit and do exercise regularly. You must understand the need to put some effort as compared to people who have superior genes; it can be achieved if you are dedicated and diligent.
At present many people do not take care with their diet. Fast food and processed food takes up a mighty proportion in our diet, both of which are not going to do any good for us.
As an alternative, we can try these foods with are low in carbs and/or high in protein:
- Fresh vegetable – cauliflower, asparagus, cabbage and cucumber
- Fresh fruits – apples, peaches, melons and berries
- Lean protein – fish, chicken, turkey, eggs and lean meat
- Whole grains – brown rice, whole wheat, oats and quinoa
The type of food isn’t the only factor in fat gain. It is also how much we eat, dubbed portion control. A little trick used by many is to use a smaller plate for such food. What this does is make your mind believe that you had a full meal when actually you didn’t. The following rules of thumb will be helpful for portion control.
- Half a cup of fresh fruit – ½ baseball
- 3 ounces of lean meat – a deck of cards
- A cup of cereal flakes – your fist
- A cup of salad – 1 baseball
Poor diet is by no means the only cause of too much belly fat; lack of exercise is an equally contributing factor. If a person takes on processed foods and fast foods which are high in the saturated fat as well as calories, and does little exercise, the extra calories the body doesn’t need will be stored as fat. This excess fat will appear in the form of belly fat in many people, which is the kind of fat they like the least.
One good news is that belly fat is the first in the line to be burned when you start to exercise. This can be achieved by engaging in 30 minutes of intense exercise, which may be an activity such as walking or running or swimming. Do this regularly without fail and eat healthy and you will see some good results in just two weeks.
You must seriously think of eating healthier food and exercising because belly fat is quite risky. The general weight loss rule of expending more calories than what you intake over a period applies here to. By burning 3500 calories more than what you eat in a week’s time, you will shed one pound. Eating healthy and exercising becomes easy matters after you integrate them into your lifestyle.
When it comes to belly fat people usually think of fat and carbohydrates as the culprits. The thing they are unaware of is that protein too has an effect on it. As a matter of fact, protein does not lead to belly fat; it is the lack of protein which leads to formation of fat in your abdomen. In the article we will look how protein has a hand in belly fat and how you can make use of the information to avoid excess belly fat.
A lot of people at present are content to eat little or no breakfast, due to lack of time. Because of this they do not get protein early in the day. Lack of protein will have you crave for snacks later in the morning. Because they feel tired and unenergetic at that time, they tend to snack on foods with high calories, high fat and high sugars, foods with low nutritional value. Such foods are the direct cause of belly fat.
This is the mechanism by which you will gain extra pounds when you skip breakfast. When the body doesn’t get the food it requires after starving all night, it begins to think that the next meal is uncertain and so starts to store calories while spending less of it. However, it is possible to use protein to affect your body fat in a positive way. Protein helps keep the level of insulin in check. Since insulin is responsible for storing sugar in form of fat, intaking a good deal of protein will lead to less belly fat.
If you want the optimal amount of hormonal balance, just increase the protein intake. It has been shown by numerous studies that the optimum amount of protein is 20 to 25g per meal, while it is 10 to 15g per snack. This will make sure blood sugar and insulin are kept in check, which in turn will bring about the right metabolic state for reducing appetite and burning belly fat. Consuming the right amount of proteins will lead to hormones that help with burning fat and reducing appetite.
The rule of thumb is, the more protein you take, the more belly fat you shed. In a study done by Diabetes Care, where 54 obese people, both men and women, all suffering from type 2 diabetes, were given either a high protein diet or low protein diet. Those who ate high protein diet showed better reduction in body fat, including belly fat. So what type of protein is best for belly fat burning? Foods such as lean chicken, turkey, cottage cheese and ricotta should do. Also include protein rich eggs, fish and Omega-3. Consuming these foods will bring about a positive change of your belly fat.