How to Loose Belly Fat

We all know how annoying it can be when you plan to wear your favourite dress somewhere, but your big belly won’t allow you. It either protrudes and hugs your dress or rests subtly on your abdomen, saying a big ‘No’ to that crop top.

Belly fat can make you feel self-conscious and uncomfortable in your skin, but that is just at the surface, and it is very unhealthy.

Studies have shown that one type of belly fat named visceral fat, a fat that surrounds the liver and other abdominal organs, is a significant risk factor for type 2 diabetes, heart diseases, and other conditions if you have too much of it.


Subcutaneous fat is the one you notice when you look in the mirror because it is the fat directly under your skin; more visceral fat means more subcutaneous fat, and we know the latter is seriously harmful.

What Causes Belly Fat?

Before you can treat a particular ailment, you need to know what is causing it, and the good news is scientists and nutritionists have found the causes of fat build-up in the belly.

Belly fat can be influenced by hereditary hormones, following an unhealthy diet, thus eating junk food and consuming too much alcohol occasionally, lack of exercise or inactivity, and short or low quality of sleep. Do these sound familiar to you? Do you want to get rid of the beer belly?

Losing belly fat can be difficult, but it is not impossible. It requires some level of patience and consistency with the methods you will use, techniques and practical tips explained below;

How to Drop the Big Belly

Cut down on the alcohol.

Studies say that consuming alcohol in small amounts can have health benefits but is harmful when you take too much of it.

It has also shown that too much alcohol consumption will make you gain belly fat. Grand alcohol consumption has also been linked to the increased risk of developing central obesity.

That is why cutting it down will help you reduce the fat, especially the one in your waist area. You don’t have to quit drinking altogether, and you can reduce the amount you consume every day or when you go out with friends.

Reduce your Stress Levels

Did you know that stress can make you gain belly fat by triggering the adrenal glands to produce a stress hormone called cortisol? This stress hormone increases appetite and drives abdominal fat storage.

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This is why many people run to junk food, cakes, and other sugary foods when they get stressed; fructose found in sugary foods has been linked to several chronic diseases when consumed in excess.

You are advised to manage your stress levels healthily. Engage in pleasurable activities, talk to friends and family and be mindful of your stress triggers.

Do Cardio or Aerobic Exercise

You can improve your health and burn calories when you do aerobic exercises. It is one of the effective ways to reduce belly fat. The frequency and duration of your workout are essential to the results.

These exercises can include running, swimming, cycling, and brisk walking. They will not only help you to burn that belly but also keep your lungs, heart, and circulatory system very healthy.

You can also try resistance training, thus weight lifting to help you preserve and gain muscle mass.

Get enough sleep

A study has shown that people who got 6 to 7 hours of sleep per night gained less visceral fat over five years than those who slept fewer hours per night. Getting just the right amount of sleep can help you lose some of that fat in your belly, believe it or not.

It may not be the only method you need on your journey, but it is also necessary. Do not sacrifice your sleep for work or pleasure, and forget about people who tell you that there is more sleep after death.

Eat more fiber and avoid carbs.

Foods rich in fiber, avocado, apples, bananas, beans, and oranges help make you feel fuller when you eat.

They contain a high amount of soluble fiber, which can slow down the passage of food from the stomach to the intestine by dissolving in water and forming a gummy gel. Interesting, isn’t it? This does not only help people who want to lose belly fat but people who would like to lose weight in general.

You will also need to build a well-balanced diet to live healthily. Forget carbohydrates if you plan to lose that belly fat. people with big belly should avoid white bread, chips, pasta, and crackers, and you can replace them with healthy carbs like beans and brown rice.


The key to molding yourself into the shape you have always desired is consistency and patience. Be active and watch your diet.

If you have a big belly and feel pain in certain parts or one side the bigger than the other, it could be a sign of a severe medical condition, visit the doctor’s office as soon as possible.

However, it is the usual beer belly with a thick waistline. The scientifically proven methods above are effective in reducing it.

Keep a healthy lifestyle.

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