Why do people have such a hard time losing belly Fat ?

 

How long does it take to lose belly fat? The answer may surprise you.

 

 

·      When you're trying to lose weight, your belly is often the first expected goal of the process. However, research shows that losing belly fat is more complicated than it may seem.

·       "Despite the many diets that promise to burn belly fat, the reality is that they just don't work," said Dr. Elizabeth A. Lowden, a bariatric endocrinologist at Northwestern Medicine Metabolic Health & Surgical Weight Loss Center in Illinois. - There are no individual exercises or specific diets to help you lose weight from your arms, legs, or torso.

·       But it would be wise to lose excess belly fat because a slimmer waist is associated with a lower risk of heart disease and type 2 diabetes. But how do you do it?

 

What is belly fat really?

 

·       "Technically, abdominal fat is made up of two types of fat: subcutaneous fat, which sits just below our skin, and visceral or intra-abdominal fat, which tends to get into and wrapped around organs," Dr. Lowden explains. Most of the time when we talk about belly fat we mean visceral fat because it is the most dangerous type of fat. It is associated with several health problems, including inflammation, high blood pressure, breathing problems, and premature death, even in "thin" people. In women, excess belly fat is also associated with gallbladder disease and breast cancer.

Why is belly fat so harmful?

 

·       What makes visceral fat particularly dangerous is possibly its close proximity to the portal vein which carries blood from the intestines to the liver. Substances released by visceral fat can travel to the liver, where they affect the production of lipids in the blood, increasing levels of "bad" cholesterol and lowering levels of "good" cholesterol.

·       Visceral fat also pumps out chemicals from the immune system, known as cytokines, among others, that can interfere with metabolism, blood pressure, and the ability to respond normally to insulin, a hormone that carries glucose (blood sugar) into the body's cells. "As a result, you can develop insulin resistance, which is a precursor to pre-diabetes and type 2 diabetes," says Dr. Lowden.

·       The more belly fat you have, the greater the risk of this condition to your health. Every extra pound of fat is linked to a diagnosis of high blood pressure, high cholesterol, and heart disease. However, the opposite can also happen. Even a modest weight loss (3-4% of the starting weight) can significantly improve metabolism and heart health, as a recent study published in the Journal of Endocrinological Investigation shows. And the good news is that visceral fat is one of the easiest types of fat to lose through eating a well-balanced calorie-deficit diet and exercising regularly.

 

How long does it take to lose belly fat?

 

·       "A deficit of 500-1000 calories a day usually leads to an average weight loss of about 0.5-1 kg per week," says Dr. Lowden. - This is a healthy pace that must be followed for long-term success in weight loss.

·       In this sense, you can start losing belly fat right away, but it may take a while for you to see and feel the results. Research shows that many factors including age, genetics, environment, and activity level can also affect how quickly you lose belly fat.

·       First, you can't target belly fat alone. However, "achieving an overall lower body fat content will reduce the amount of belly fat and thus reduce the risk of metabolic disease," says Dr. Lowden.

·       This means that describing how long it takes to lose weight safely also applies to belly fat.

 

Tips for effective and wise weight loss:

 

Reduce Your :

Daily Calorie Intake The primary route to losing belly fat is through a persistent calorie deficit, so use a food diary or app to set and track your caloric intake accurately. 

Measure your waist circumference :

Record your waist circumference regularly by wrapping the tape measure around your waist just above your hipbone. The "danger zone" associated with negative health effects is a waist circumference of over 89 cm for women and 102 cm for men.

Eat a Well-Balanced Diet :

The list of ideal foods for fat loss is full of high-fiber fruits, vegetables, whole grains, lean proteins like chicken and turkey, and healthy fats (choose vegetable oils over butter and lard).

Focus on portion sizes :

Eating your meals on smaller plates and weighing your meals can help you better understand portion sizes.

Limit sugar intake :

Since sugar is linked to weight gain, limit processed foods and alcohol, and replace sweetened sodas and juices with sugar-free alternatives such as sparkling water. You can track your added sugar intake in the app to spot sneaky sources like flavored yogurts.

Consider intermittent fasting :

Limiting meals to a 10-hour eating window (such as 9-19) may help aid in supporting visceral fat loss, according to a small 2019 study of adults with metabolic syndrome.

Find a form of exercise you like :

A healthy, low-calorie diet combined with exercise is the best way to get rid of belly fat. High-intensity interval workouts (HIIT) are particularly good fat burners, and lifting weights several times a week can benefit lean muscle mass that burns more calories. However, the best exercise model is one that fits your lifestyle and allows you to move 30-60 minutes a day, whether it's a brisk walk, bike ride, or group fitness activity.

Minimize stress :

Chronic stress releases the hormone cortisol which can lead to inflammation and weight gain. Find ways to lower your stress levels that fit your lifestyle, such as taking a walk in nature, calling a friend, or relaxing in a hot tub.

Prioritize sleep :

Lack of sleep can harm blood sugar levels and create cravings for high-sugar foods, making it difficult to lose weight. Try to adjust your daily schedule so that you get 7-9 hours of sleep each night.