We kind of have a love-hate relationship with fat as people. We need fat, but many are mainly concerned with getting rid of it. Especially from belly fat, because that is unhealthy. What do you do about it? And what not? Read it here!
Fat on and in your belly
Simply put, you can divide belly fat into two types. Belly fat that sits on your stomach. This fat is between the skin and your muscles. That's why we call it subcutaneous fat. That's the fat that you can easily grab and where we often disturb.
But this species is not immediately dangerous. You can get a bit thicker buttocks or a little belly. It does not directly lead to more diseases. Although it can put a little more pressure on the heart.
Belly fat, on the other hand, is a different story. We call this organ fat. It surrounds all major organs. It also has an important function. Namely protecting organs and producing hormones.
But! Too much organ fat is very unhealthy. It can lead to high blood pressure, high cholesterol, type 2 diabetes, cancer and cardiovascular disease. Anyone can have too much organ fat, regardless of what you look like.
How do you know if you have belly fat?
If anyone can have belly fat, how do you know if you have it and need to do something about it? You can make a good estimate based on your waist size.
You do this by measuring your belly. Measure between your rips and your hips. Around your navel. Do not pull the measuring tape tight and do not tuck in your stomach.
For men, if you are more than 94 centimeters, you probably have too much belly fat. And for women, this applies from 80 centimeters.
Losing belly fat difficult?
What we hear a lot is that losing belly fat is so incredibly difficult. This is being responded to by offering all kinds of remedies that aim to make belly fat disappear. Unfortunately the reality is different.
Losing belly fat is difficult, because your body does not let it go easily. When you follow a diet to lose weight, you will especially notice it. You will certainly become slimmer, but that fat on your stomach will stay.
Not surprising now that you know that your body also sees this fat as protection for the organs. In addition, there are all kinds of factors that can amplify that effect.
How?
You can't target linkage, but in the end it really ensures that you will also lose belly fat. Provided you last long enough in a healthy way. You do that with these three steps.
- Step 1: Eat healthy
- Step 2: Reduce stress
- Step 3: Move
Not a difficult abracadabra right? We will explain this further below.
Exercises to burn belly fat
There are some misunderstandings about abdominal exercises. It is not the case that you get rid of belly fat with only abdominal exercises. It is true that with strength training you will eventually burn more calories. And your stomach does look tighter.
Muscles use more energy than fat. So if you gain more muscle, you automatically burn more during the day. Your metabolism speeds up. Ultimately, this means that you can eat more without gaining weight.
So this is not just about abdominal exercises. Do strength training for the whole body. And maybe a little extra for your stomach and back. There are many exercises and programs online that can help you with this.
Eating against belly fat
Nutrition plays a major role in the fight against belly fat. That is why we give you a number of easy tips that will help you immensely.
Fibres
It is important that you eat a lot of dietary fiber. The Nutrition Center recommends 30 to 40 grams. It differs per person with how much fiber you feel best. Some people feel better with more. Others suffer from a lot of fiber. This is something you should try for yourself.
Many people consume less fiber than they think. While dietary fiber makes your intestines work better, makes you feel fuller and you get more nutrients. You will feel better: less bloated, more energized and satisfied after a meal.
Protein
In addition to fiber, proteins are important. Proteins fill your stomach well. As a result, your body produces less ghrelin. That's the name of the hormone that makes you feel hungry. When you feel hungry less often, you will also eat less often. Unhealthy snacks in particular are a thing of the past. And that not only for you to lose weight earlier. But also that your stomach feels better. A lot of sugars or a lot of salt can make your belly swell up considerably.
Carbohydrates
This brings us directly to the next point. Carbohydrates are not bad, you need them. But there is a difference between carbohydrates that are generally better for you and the carbohydrates that you should avoid. We are talking about simple carbohydrates, also known as the added sugars in products. These raise your blood sugar very quickly. Then your insulin also rises. This hormone. Complex carbohydrates cause the blood sugar level to rise much less. Fiber is also a type of carbohydrate!
A lot of organ fat is often the cause of unhealthy snacking. Many processed products with added sugars. Think of cake, cookies and other sweets. After a while, your body reacts less quickly to the insulin, which can eventually lead to type 2 diabetes.
Naturally
You can prevent the above by eating natural and unprocessed food. In other words, all kinds of fruit and vegetables, legumes, fish and meat. A lot comes from the factory, but also a lot doesn't! Replace a number of convenience products for unprocessed products and you've come a long way. Sugars and other flavorings make it easy to overeat, and your hormones become unbalanced.
There are also various herbs and spices that help you keep your body and belly healthy. Or they help stabilize your blood sugar. For example our Skinny Matcha . Which is also very tasty. A responsible snack or dessert!
Anti stress
Hormones influence where you burn fat first or last. For example, the stress hormone cortisol ensures that the fat on your stomach is the last to be used. It is therefore important to ensure sufficient relaxation every day. Think of mindfulness exercises, meditation, a walk or reading a book. But talking to family and friends can also relax you.
Stress, among other things, can cause a hormonal imbalance. Ultimately, there are many factors that can cause an imbalance. Lack of sleep, stress, medication… With a healthy lifestyle and the above tips you can ensure that this is not the case!
Do you have more tips against belly fat? Let us know!
