Let’s talk about stubborn belly fat and how to reduce it, it’s a common question we get and there are a lot of misconceptions and myths surrounding belly fat and how to get rid of it. 

But first things first, before we talk about how to get rid of belly fat, it’s important to know exactly what it is we’re talking about.

Belly fat or abdominal fat is the subcutaneous (under the skin) fat that sits around the waist and provides a store of energy, and also protection and heat, for our organs.

There are three types of fat: triglycerides (the fat that circulates in your blood), subcutaneous fat (the layer directly below the skin’s surface) and visceral fat (dangerous belly fat). Visceral fat is located beneath the muscles in your stomach and poses many dangers to your health when there is too much of it.

So how do you know if you have too much belly fat? An easy way to determine if you have too much belly fat is to measure yourself at home. Take a measuring tape and wrap it around your bare stomach, right above your hip bone. The tape should be snug but not too tight. For women, a measurement of 35 inches or more indicates an unhealthy amount of belly fat. For men, a measurement of 40 inches or more indicates an unhealthy measure.

 

Why is it so hard to get rid of?

Trying to get rid of stubborn belly fat comes down to a number of things. It’s not all about cutting back calories or doing really hard core workouts. There are many factors that play a role, including your genetics and the inevitable truth is that some people are just more likely to develop visible abs muscles than others. Now, don’t get us wrong, nutrition and daily movement are most certainly crucial, but managing your stress and looking after your sleep is key, too.

 

Tips for getting rid of stubborn belly fat

If it’s your goal to work on defining your abdominal muscles a little more, here are some tips to incorporate into your daily life and keep you belly fat under control, remember that perseverance is a key to obtain better results.

 

Attitude

If you’re only on a health kick to lose weight or look a certain way, it will be hard to lose weight permanently. Weight loss is a great goal, but finding something else to motivate you can help. It takes time, and you need to motivate yourself throughout the journey. One way is to find more reasons to be healthy. Remind yourself of all the amazing benefits of exercise, nutrition, sleeping for 7 to 8 hours, and so on.

 

Nutrition

Following a healthy diet is key in getting rid of belly fat. Diets high in fiber and low in carbohydrates, which include foods like fish, poultry, lean meats, eggs, healthy fats like avocado and olive oil, and lots of colourful vegetables, build up less visceral fat. Try reducing processed food, alcohol and inflammatories food when possible.

 

Exercise

If you don’t work out consistently enough, it’s hard to lose weight. But, you don’t need to spend hours in the gym; you only need to set up a reasonable workout schedule that you can follow each week. It’s not about killing yourself with workouts—it’s about finding something you like and that you’ll continue with for the long-term.You have to be willing to be more active on a regular basis — not just for a week here and there.

And remember daily activities (walking to the shops, making a cup of tea or taking your furry friend out to stretch their legs, taking public transport, opting for the stairs over the elevator or doing household chores) can contribute to hitting your healthy fat loss goals. 

 

Stress

The number one cause of unwanted belly fat is chronic stress.  Stress is something that your body needs, however in unfiltered amounts it can cause a lot of damage.

Think of it this way – your adrenal glands kick into action to produce cortisol anytime you are put in a threatening situation.  The release of cortisol is needed to trigger the cells in your liver, fat, and muscle tissues to release the energy your body needs to get through the threatening situation. When we’re in “flight or flight” mode, the body releases glucose (energy) into the blood to prepare you for a difficult situation. If stress levels remain high enough to continue producing cortisol for long periods of time, unhealthy and dangerous changes will begin to occur within your body.

The belly fat created begins to act as an endocrine organ – sending hormones directly into the circulatory system.  These hormones increase inflammatory compounds within your body damaging cells, compromising your health, increasing your risk of heart disease, diabetes, and many other diseases. 

This isn’t something to beat yourself up over. It just means you may need to be more aware about managing your stress as much as you can and finding outlets that help you release that stress and keep it at bay.

 

Sleep

Oh the power of a good night’s sleep. It has been found that adults who get more than six hours of sleep per night are likely to carry 3cm less around their waist. Amazing right?! Create a healthy sleep schedule for yourself and make sure you stick to it.

 

Conclusion

So where do you start? We suggest making small, manageable changes, and figure out what’s most sustainable for you. You will probably not eat, manage stress, exercise, or sleep perfectly every day, but that’s ok, you’re in it for the long run, and it’s all about balance. Keep trying your best to make good decisions about your health and you’ll start to see changes that will motivate you to keep going! 

There are still PLENTY of fitness benefits to exercising and strengthening your core – like improved stability and strength – but we’ll leave that for the next blog post!