Many individuals embarking on their weight loss journey often think they are losing fat everywhere except one stubborn area – the belly. Belly fat is notoriously hard to shift, leading many to question the effectiveness of their diet and exercise regime.
However, it’s crucial to remember that belly fat can be challenging to lose, even with a flawless diet and consistent exercise routine. Excessive belly fat is not just an issue for self-esteem; it also poses significant health risks. An abundance of tummy fat has been linked to an increased likelihood of various health problems, including heart attacks, type 2 diabetes, and strokes.
Understanding the nature of belly fat
The composition of belly fat differs from fat in other parts of the body. It’s known as visceral fat, which behaves differently from subcutaneous fat – the kind found around your thighs or upper arms.
Visceral fat accumulates deep within the abdomen, cushioning internal organs like your stomach and intestines. These visceral fat cells are active, producing hormones that directly impact your ability to shed weight from the abdominal area.
In layman’s terms, your belly fat is actively resisting being burned off, meaning it may require extra effort to eliminate.
Tips for burning belly fat
A key aspect of any weight loss journey is understanding that it’s impossible to target fat loss in specific areas of the body. As such, you should steer clear of any weight loss supplements or exercises that promise quick results in burning belly fat.
Getting enough exercise
While it may be tempting to skip out on exercise, it’s crucial to aim for at least 8,000 to 10,000 steps a day. The NHS also recommends adults engage in strength training exercises that target all major muscle groups, such as the chest, shoulders, legs, and abdomen, at least twice a week
Ideally, you should strive for 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity per week. It’s also important to limit the time spent sitting or lying down and break up periods of inactivity throughout the day.
A proper diet
Diet plays a significant role in burning belly fat – remember, you can’t outrun a bad diet. While there’s no magic diet for fat loss, it’s generally recommended to consume large portions of fruit, vegetables, and legumes while limiting sugar and meat intake.
Extreme fad diets should be avoided as they could hinder your long-term fat loss goals. Instead, aim for slow and steady weight loss.
If you’re unsure where to begin, the NHS provides free weight loss programmes and other tips on its website
here.
Getting enough sleep
Sleep is another critical factor often overlooked. Many people consistently fail to get the amount of sleep their body needs. Not only can this lead to irritability, but it can also severely impact your body’s ability to lose weight.
Generally, the NHS recommends that a healthy adult should aim for approximately seven to nine hours of sleep per night.