Experts offer six simple ways to burn belly fat

Visceral fat (belly fat) is wrapped around the internal organs, which makes it dangerous to health and difficult to get rid of.

It is completely normal to have a fatty layer around the middle area. But experts say that if you carry extra fat at the waist, you may be putting yourself at risk of health problems, such as chronic disease.

And belly fat can be lost to a large extent when losing weight in general in the body. Experts explain that, no matter how many abdominal exercises you do, it is not possible to lose belly fat without taking a comprehensive approach to your weight.

But if you're doing all the right approaches, including eating healthy and exercising, for example, and you're still not seeing results, you might be missing a basic trick.

Pippa Campbell, a nutritionist in Jersey, explains that learning to manage stress is vital in shedding belly fat, saying, "Two big things I look for with new clients with belly fat are cortisol and insulin."

Cortisol is known as the main "stress hormone," although it has several important roles throughout the body.

And during stressful times, cortisol is released. While small elevations are normal, chronically high cortisol levels can become a problem.

Research has shown that it promotes overeating and increases appetite, especially in foods that are high in sugar and calories. This can lead to weight gain and anxiety, headaches, sleep problems, and more.

High cortisol is also linked to resistance to insulin, another vital hormone that rises in response to stress or eating. It tells cells to absorb sugar to use as energy.

Another side effect of insulin resistance is hunger and cravings for carbohydrates, which further exacerbate the problem. “Insulin resistance occurs when cells do not respond to insulin, so sugar is not pushed into the cells, and instead is stored as fat, primarily in the form of belly fat.

So what is the solution?

Peppa says we can target belly fat “by addressing root causes such as managing stress and reducing carbs.”

She especially recommended limiting foods that are high in the glycemic index (GI), as they cause blood sugar to spike.

Foods that are high in the glycemic index (GI) include white bread, white rice, breakfast cereals, cakes, crackers, chips, and fruit yogurt.

Foods with a low glycemic index include oatmeal, lentils, and most fruits and vegetables.

Managing stress takes time and effort. But if that's the one thing you're missing when trying to lose belly fat, it's worth a try.

Generally speaking, if you want to lose belly fat, you will need to look at losing fat from the whole body first.

Try these tips to lose weight and belly fat:

Getting enough sleep is in the realm of managing stress by helping manage cortisol levels.

1. Get enough sleep

Rest also helps shed body fat by reducing cravings, keeping your appetite in check, and giving you the energy to move more.

A Columbia University study found that when people are sleep deprived, they eat approximately 300 calories more per day than when they get enough rest.

This is thought to be because lack of sleep stimulates the production of the hunger hormone, ghrelin, while also lowering leptin levels, the hormone that makes you feel full.

2. Reduce your sugar intake

Zanna Morris, author of The High Fat Diet: How to Lose 10lb in 14 Days, said belly fat is largely linked to sugar.

She added, "Sugar causes the secretion of insulin, which in turn encourages the body to store fat, especially around the waist."

This means cutting out sugar, to

lose those stubborn spare fats, Morris explained. The body makes insulin to get the sugar into our cells. But overeating is linked to weight gain due to the type of foods that trigger it.

3. Exercises

In addition to focusing on a balanced diet and eating the right carbohydrates, exercise is key to losing body fat.

Dietitian Helen Bond said: “A calorie-controlled diet, combined with exercise, is the best way to reduce body fat. To get an increase in fat burning, a combination of aerobic exercises (running, cycling, swimming) And strengthening exercises (like lifting weights or using bodyweight to build muscle) are much more effective."

"A goal each week is to do at least 150 minutes of moderate-intensity aerobic exercise and do strength training at least twice," she explained.

4. Snack

Fiber While many dieters try to avoid snacking, Helen says it can be key to getting more nutrients in our diet, which can improve health, as long as you choose meals wisely, and it's best to avoid highly processed or refined snack foods.

Fiber is a nutrient that adults often don't get enough of.

The NHS says fiber can aid in digestion and prevent constipation, which can cause bloating, while also reducing the risk of diseases such as bowel cancer and stroke.

Research has shown that fiber can promote weight loss, and the NHS says: "Choosing foods that contain fiber makes us feel full, too."

You can get more fiber by eating whole-wheat or whole-grain alternatives Or bread or pasta.

Fruits and vegetables are also high in fiber, as are legumes, including beans and lentils.

5. Be careful with alcohol

Alcoholic drinks do not serve our health at all, as all types of alcohol contain calories, so when you drink them in large quantities, these calories accumulate, especially when you add mixtures, such as lemonade, cola, or fruit juices.

The Healthy Mummy website wrote: "Alcohol, especially sweet sodas, and beer, makes it nearly impossible to lose belly fat and puts extra pressure on the liver to detox. This extra pressure on the liver can make it very difficult to build muscle which is key to losing belly fat. ".

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