The midsection weight is the hardest to lose.
The pinchable "love handles" are subcutaneous fat found just under the skin. This type of fat, according to Livestrong.com, "builds up slowly and can be hard to get rid of." It can be bothersome, but doctors generally don't consider it as harmful to your health.
The potbelly, on the other hand, contains visceral fat, which is found deep under the skin, surrounding your organs. Still according to Livestrong.com, this type of fat really has to go due to its links to
cardiovascular diseases and diabetes.
If your waist measures more than 35 inches, lady, you have to tweak your lifestyle pronto.
You can get a flat tummy by dropping these culprits.
Soda
You are more likely to gain belly fat when you drink soda regularly.
Did you know a 12 oz can of softdrinks contains about 125 and 180 calories or between 8 and 11 teaspoons? Yup, that much.
HealthLine.com reported that a controlled 10-week study has shown a "link between high sugar intake and excess belly fat" due to the high fructose content of added sugars.
The overweight and obese people who consumed 25% of calories as fructose-sweetened beverages experienced an increase in belly fat.
Packaged Fruit Juices
Just like soda, studies suggested that anything loaded with artificial flavors, colors, preservatives, and sugar are bad, and make your tummy bloated and bigger.
Too much beer
Yes, you may indulge yourself with your favorite drink once in a while. But do not make it a daily habit.
In a 2013 study published by Health.com, beer is said to be among the causes of abdominal obesity because it is broken down into sugar in the body, and the excess sugar gets converted into fat.
Drinking moderately means you should not go beyond seven alcoholic drinks a week.
It's a different story for wine, which, according to Livestrong.com, can help burn belly fat, and also reduce risk of obesity and heart-related issues. The best part is, you can actually take a sip of it every day and be guilt-free.
Junk foods
The salty chips and fries have unhealthy mix of fat, sugar, salt, and preservatives—all of which are major contributors of belly fat.
Salt or high sodium retains fluids, resulting in a puffy belly.
Preservatives produce bacteria that are bad for the gut, resulting in bulging belly.
Go check the Nutrition Facts, too, because the unhealthy trans fats, which are usually found in processed and fried foods, accumulate fat in the belly region, slow down fat metabolism, and increase harmful free oxygen radicals in the body.
White rice and white bread
It's hard to give it up, but take note of this: studies have shown that low-fiber foods can lead to weight gain, especially in the belly region.
How?
They increase blood sugar levels immediately after eating.
CelorieSecrets.net further explained, "Whenever blood sugar levels rise, insulin is released from the pancreas. Insulin’s job is to take the glucose from the blood stream and bring it into the cells of the body for energy or storage...
"If you eat a bowl of white rice and you’re sitting at the computer, your muscles aren’t deprived of glucose. Most likely, the glucose will enter muscle cells for storage and also be stored as fat."
Researchers also found out that people who ate three or more servings of whole grains a day and less than one serving of refined carbohydrate, like white rice, had significantly less belly fat than others who had higher intake of refined carbohydrates.
Stress
Before you get mad, think of your cortisol levels.
This steroid hormone plays a role in the fight-or-flight response, which means, it warns your body against possible danger.
It increases each time it responds to chronic stress, and when it is too high for too long, it can increase the amount of fat—the visceral fat—in your belly.
One way to reduce it: Exercise!
Sedentary Lifestyle
Without physical activities, you will have a hard time getting rid of the excess fat around your abdomen.
Start with brisk walking for at least 30 minutes every day.
On top of the daily walk, moving a lot, sitting less, and taking the stairs can also help lose extra calories.
Don't forget that consistency is the key, so do it regulalrly.
YouTube also has a lot of do-it-at-home exercise videos focusing on specific body parts such as waist and abs. Some videos have modified versions, too, for those who are intimidated by difficult exercise.
Lack of sleep
A study in the Journal of Clinical Sleep Medicine linked the development of abdominal fat to short sleep duration.
National Sleep Foundation's research in the U.S. indicated that people sleeping less than five hours at night gained more abdominal fat over a five year period versus those who averaged over six hours per night.
To be more specific, "short sleepers showed a 32 percent gain in visceral fat, versus a 13 percent gain among those who slept six or seven hours per night, and a 22 percent increase among men and women who got at least eight hours of sleep each night."
If you avoid drinking and eating the items listed above, and drop the unnecessary habits, you will start seeing results in eight to 24 weeks. That was what most fitness and diet websites claimed.
You must also take note of these foods that can help flatten the tummy:
Fruits
Citrus fruits like orange, lemon, kiwi, and tangerine are excellent fat burners that can boost metabolism.
Fish
A great source of omega-3 fatty acids, it can reduce inflammation in the body and increase metabolic rate.
Almonds
These nuts can make your stomach full for a long time due their healthy fat and protein content. They're good for metabolism, too.
So next time, you go hungry, remember almonds.
Coconut and extra virgin oil
Consider changing your cooking oil. Use edible grade coconut oil and extra virgin oil.
The former reduces bad blood cholesterol levels, improves digestion, and may help reduce tummy fat.
The latter also helps lower bad (LDL) cholesterol, and increases the levels of good (HDL) cholesterol.
Spinach And Other Green Vegetables
Make these veggies—spinach, kale, radish greens, carrot, broccoli, and anything rich in vitamins, minerals, water, and dietary fiber—staples of your grocery list.
They're all filled with fiber, which can help reduce belly fat by preventing you from overeating, boosting your metabolism, aiding good digestion, and cleansing the colon.
Fiber-rich foods
Whole grains, such as quinoa and brown rice are good sources of dietary fiber, which are great for digestion and cleansing the colon. They also keep hunger pangs at bay.