Under the supervision of experts, we will explain in detail how to lose belly fat, why you have a bloated belly, and why fat accumulates around your waist and makes you fat. Let’s make your stomach clear by moderate exercise such as walking and muscle training, improvement of eating habits, etc.
Table of contents
- What is belly fat? Check out why it’s bulging out!
- What is the ideal body fat percentage?
- Causes of belly fat
- how to lose belly fat
- Lose belly fat the healthy way!
What is belly fat? Check out why it’s bulging out!
“I’m worried about my bulging stomach…” When that happens, the first thing that comes to mind is fat, isn’t it?
There is subcutaneous fat and visceral fat around the abdomen, but fat is not always the cause of a bloated belly. Here are some possible reasons why your belly is protruding.
The general term for fat on the human body is called body fat, and there are two types: subcutaneous fat and visceral fat.
Subcutaneous fat is literally fat that accumulates in the subcutaneous tissue, and it plays the role of “maintaining body temperature” and “protecting internal organs and bones from the impact of external stimuli”, so it accumulates little by little, and once it is attached The feature is that it does not fall easily.
It is said that women are more likely to have subcutaneous fat than men, and in addition to the abdomen, they also accumulate fat in areas that do not move much, such as the buttocks, thighs, and upper arms.
The type of obesity with a large amount of subcutaneous fat is called “subcutaneous fat type obesity”.
Visceral fat is fat that accumulates between organs. Unlike subcutaneous fat, the increase in visceral fat may go unnoticed.
Visceral fat is characterized by being deeply related to lifestyle-related diseases. Excessive visceral fat increases the risk of lifestyle-related diseases such as hypertension, hyperglycemia, dyslipidemia, arteriosclerosis, and metabolic syndrome.
It is said that visceral fat is easier for men than for women, but when the female hormone estrogen decreases with menopause, women also tend to gain visceral fat, so it is fat that you want to be careful about.
If you are worried about your stomach, it is possible that your stomach is bulging due to constipation , not subcutaneous fat or visceral fat.
If constipation occurs due to poor eating habits or lack of exercise, the stool and gas that remain in the intestine without being excreted may cause the stomach to protrude.
If the intestinal function decreases due to constipation, it becomes easy to accumulate fat, so people who are losing weight have an adverse effect on their diet. Be careful of constipation as it can lead to rough skin.
Swelling caused by coldness can also be a cause of concern around the abdomen.
If swelling is the cause of a bloated stomach, it may be refreshing just to drain the water accumulated in the body, so it is recommended to try massage, stretching, and pressing points to eliminate swelling. .
You can expect the swelling elimination effect just by doing simple exercises that raise your heels .
Liver tumors and ovarian tumors can grow rapidly without causing any symptoms.
If your stomach doesn’t improve even after taking the above 4 measures, or if your stomach suddenly pops out or if it keeps getting bigger, you may need an examination, so keep that in mind.
What is the ideal body fat percentage?
The optimal value for body fat percentage varies according to age and gender.
A good rule of thumb is 22-35% for women aged 40-59, and 23-36% for women over 60.
You can predict your body fat percentage to some extent just by looking at it. Let’s measure .
Causes of belly fat
Here are some of the causes of fat around your belly.
Intake of trans fatty acids
According to the Ministry of Agriculture, Forestry and Fisheries’ ” Intake of Trans Fatty Acids and Their Effects on Health, ” trans fatty acids are associated with obesity, allergic diseases, and coronary heart disease, and are not essential to humans. Therefore, it is recommended to reduce the intake as much as possible.
In addition, overseas studies have shown that trans fatty acids cause fat to be added to the waist by moving fat from other parts to the abdomen.
However, fat is an essential nutrient, so eat good fats instead of trans fats.
effects of stress
When you are stressed, your body produces more cortisol. Increased cortisol increases appetite, which can lead to overeating and overdrinking, resulting in extra calories.
Also, stress not only leads to binge eating and drinking, but it also leads to cravings for high-calorie foods. If you’re stressed out on a regular basis, stress can lead to fat around your belly.
The intestinal environment is also a factor that influences obesity. About 100 trillion bacteria live in the human intestine, and the proportion varies from person to person.
Short-chain fatty acids produced by intestinal bacteria are thought to have the effect of easing gastrointestinal function and making it easier to feel full, thereby naturally reducing food intake.
A study of the intestinal environment of obese and lean people in Japan found that obese people have less intestinal bacteria that produce short-chain fatty acids than lean people.
If you eat too much, your calorie intake will easily exceed your calorie expenditure, which can lead to weight gain, but you also need to be careful about drinking too much alcohol.
Many alcoholic beverages contain sugar, and drinking too much can lead to weight gain. Also, in the case of alcohol with a low sugar content, neutral fat is produced when the body breaks down alcohol, which can cause weight gain.
Poor posture such as stooping can cause fat to accumulate around the abdomen. This is because bad posture leads to weakening of muscles around the abdomen and a decrease in the function of internal organs.
When the strength of the muscles around the abdomen decreases, the internal organs will droop, making it easier for the abdomen to protrude. Also, when you lose muscle mass, your basal metabolic rate drops, making it harder to burn fat.
how to lose belly fat
Here’s how to lose belly fat.
Aerobic exercise + muscle training
The recommended exercise for losing belly fat is a combination of aerobic exercise and muscle training (anaerobic exercise). It is said that a combination of both can burn body fat more effectively than doing only aerobic exercise or muscle training alone.
Aerobic exercise includes walking , swimming, jogging, running, cycling, etc. Try to incorporate what you like. There are now apps for smartphones that support training, so it is also recommended to use apps to help you lose weight.
For those who do not have a habit of exercising or who are not good at exercise, walking is a good first step.
There is a plank as an effective muscle training around the stomach that can be done easily.
- Lie face down on the floor with your elbows bent at 90 degrees so that they are directly under your shoulders.
- Lift your body up so that only your forearms, elbows, and toes are on the floor.
- Maintain a straight line from your head to your feet and hold for 10 seconds.
- Perform 3 times as a guide, and gradually extend the time to keep as you get used to it.
Eat a balanced diet and consume protein
If you restrict your diet unreasonably, even if you lose weight temporarily, your body will become more prone to gaining body fat.
It is important to avoid unreasonable diets such as skipping meals and try to eat a well-balanced diet. Eating too quickly can lead to overeating, so chewing your food well and eating slowly will help you feel full naturally.
In addition, let’s positively ingest protein, which leads to the maintenance and improvement of muscle. If it is difficult to take in with meals, it is also recommended to use protein .
It is also effective to adopt a “Mediterranean diet,” which is a diet centered on fish, vegetables, beans, and grains, and refrains from meat, eggs, and dairy products.
stop drinking sugary drinks
Sweet foods with sugar are high in calories. If you have a habit of drinking sugary soft drinks, switch to sugar-free drinks.
In addition, it is said that it is better to avoid artificial sweeteners as they may make you want more sweets if you take too much.
If you want to lose weight effectively, it is recommended to drink tea instead of sweet drinks containing sugar . Gallate-type catechins , which are found in teas such as green tea and matcha, are expected to have the effect of reducing body fat percentage and lowering cholesterol levels.
Recently, many plastic bottles of tea that reduce body fat are on sale, so it is also a point that you can easily incorporate it.
It is said that stress not only leads to overeating, but also has the effect of hindering fat burning. Also, stress is bad for your mental and physical health, so it’s important to relieve stress regularly .
improve sleep quality
When you don’t get enough rest, your body slows down its basic functions to conserve energy. This leads to the accumulation of fat, such as slowing metabolism and uncontrollable cravings.
Lack of sleep also increases ghrelin, the hormone that stimulates appetite, and decreases leptin, the hormone that makes you feel full, leading to overeating.
invite someone to lose weight
For those who feel frustrated even after starting a diet or find it difficult to continue losing weight, it is recommended to invite family and friends to try to lose weight.
In an overseas study, when a team weight loss competition was held, the probability of achieving weight loss increased by 20% when there was encouragement from teammates.
Even if you want to get rid of the meat around your stomach and work hard, you may not get the results you want. In such a case, if you have friends who encourage each other, you will be able to continue your diet without frustration.
Lose belly fat the healthy way!
There are various reasons other than fat that cause meat around the stomach and a bulging lower abdomen.
On the contrary, excessive weight loss may increase body fat, which may cause body damage, so it is important to follow a healthy diet. If you tend to get frustrated with your diet, you can invite someone to try it together.
Replace sugary drinks with tea, adopt a balanced diet and exercise, and lose belly fat in a healthy way.
Supervisor profile: Haruka Suita
Deputy director of LIGHT CLINIC. Launched the diet specialty clinic LIGHT CLINIC with the aim of spreading obesity treatment with an eye on health in the next 30 to 50 years . We provide total support for dieting, from consultation on internal medicine treatment, diet treatment to diet and exercise guidance, so that you can diet healthily.