It is usual for people to accumulate fat in their abdominal region, especially those who have sitting jobs. When you have less physical activity or sit for a longer duration of time, the belly becomes the favorite part of unwanted fat.
Abdominal fat might bother you and must be thinking how to get rid of belly rolls. Let us tell you that belly rolls are absolutely normal. Body fats are essential for health but in an appropriate amount. It will be unrealistic to think that without following a strict diet or workout routine you can achieve a flat stomach.
Therefore to reduce belly rolls it is crucial to adjust your diet plan and fitness level. In this article, we will tell you what is belly fat, the causes of Belly fat, and how to get rid of belly rolls.
What is Belly fat
Apart from the skin and muscles, the stomach also has a layer of fat. If you are overweight it is more likely that the fat layer will become thick. These fat rolls may be due to unhealthy eating habits or you may be suffering from health issues like
- Heart diseases
- high cholesterol level
- diabetes type 2
- thyroid imbalance
- hormonal imbalance
- stress or anxiety
If not treated on time the fat accumulation can worsen diseases like
- Heart attack
What causes abdominal fat accumulation
Following are the main causes of fat accumulation in the belly
- Lack physical activity
When you consume more calories than you burn, it is obvious that you will end up gaining weight. When overweight fat starts building in your body, especially in the stomach. An inactive lifestyle is the most common reason for belly fat.
- Poor diet
When you eat processed food, junk food, sugary, or oily food ultimately you will gain weight. Not just fat accumulation but an unhealthy diet also impacts the body’s metabolism and overall health. Most people who are overweight consume a high amount of carbs in their diet.
Cortisol is a hormone that is responsible for controlling stress and anxiety in the body. Once your body is in a fight and fright situation, a high amount of cortisol is released which impacts metabolism. Some people also have a habit of comforting themselves with unhealthy high calorie food.
- Improper sleep
Sleep has a direct connection with the food cycle. When you are not getting enough sleep ultimately you will end up developing eating disorders.
- High smoking or alcohol consumption
Alcohol is not only injurious to the liver but has an impact on weight gain around the belly area. Similarly, smoking is considered a risk factor for causing fat accumulation.
Sometimes even if you are following a healthy lifestyle you still suffer from obesity. It may be genetics and with professional help, you can reduce weight.
How to get rid of belly rolls
Following are some of the deaths through which you can reduce belly fat.
- Eat a healthy and nutritious diet
The best way to reduce belly fat is to consume a well-balanced nutritious diet. Your diet should have less amount of carbohydrates and more protein. Protein will keep you full. completely ban sugary or processed food from your diet. Add lean proteins, fruits, and vegetables to your meals.
- Regular workout routine
To tone up loose skin, perform regular exercise. Cardio and strength training works amazing for belly fat. You should do exercise for 30 minutes at least 4 to 5 days a week.
- Stop alcohol consumption or smoking
Not just for Belly fat but you should stop drinking or smoking for your overall health.
- Improve sleep cycle
You should be sleeping 6 to 8 hours a day to keep your body and mind active. Apart from sleeping, make sure you are drinking a sufficient amount of water each day. As it removes sodium and toxins from your body.
- Yoga or meditation
There are many ways to reduce stress and anxiety. You can do whatever keeps you happy and contented. But generally, yoga and meditation are excellent options to reduce stress. You can also follow your hobbies like dancing, singing, painting, or cooking to deal with stress issues.
Also Read : What does wrist girth have to do with intermittent fasting?
We hope this article was helpful on how to get rid of belly rolls. Initially, you will find belly fat stubborn but remain consistent and motivated. With your hard work and dedication in a few weeks, you will notice a drastic difference in your body.