5 fat loss experts have voiced how to actually lose belly fat according to studies done throughout the decades. Check it out.
Exploring the most effective, science-based method to trim down that stubborn belly fat is the crux of our discussion, but let’s address the elephant in the room right away—this isn’t a crusade for the elusive concept of spot reduction. The notion that you can selectively shed fat from a specific area through natural means is, unfortunately, a myth. So, before frustration takes hold and you start venting at your phone screen, let’s dive into the nuanced insights.
The foundation of our insights rests on a video presentation by Jeremy Ethier, a distinguished kinesiologist and fitness trainer who stands as a co-founder of Built With Science. With a staggering 5 million subscribers on his YouTube channel, Ethier has built a reputation for providing lucid information firmly grounded in robust scientific research.
How to Actually Lose Belly Fat (According to 5 Fat Loss Scientists)
Now, let’s delve into the intricacies of the matter. There exist two categories of belly fat, with the first being the commonly acknowledged subcutaneous fat that blankets your abdominal muscles—often notorious for its stubbornness. However, lurking deeper within is the less visible but potentially more perilous visceral fat. This type sets up camp around internal organs like the liver, pancreas, and intestines, concealed within the abdominal cavity. Unlike subcutaneous fat, visceral fat eludes visual detection and requires imaging techniques such as MRI or CT scans for accurate measurement. The peril lies in its tendency to release inflammatory substances and hormones like insulin, disrupting the body’s metabolism and heightening the risk of conditions like insulin resistance and inflammation.
To unearth the science-endorsed strategy for effectively shedding belly fat, Ethier engaged in insightful conversations with five of the globe’s preeminent fat loss scientists: Layne Norton, Alan Aragon, Eric Trexler, Bill Campbell, and Laurin Conlin. The amalgamation of their collective expertise gave rise to a practical, five-step approach that individuals can seamlessly incorporate into their lives to combat both subcutaneous and visceral fat. These steps not only serve as a blueprint for a healthier physique but also underscore the importance of aligning fitness endeavors with the body’s natural processes.
In essence, the journey toward a leaner midsection isn’t just about aesthetic appeal; it’s a holistic venture into well-being. The implementation of these steps marks a commitment to not merely avoiding the detrimental effects of belly fat but actively pursuing a lifestyle that fosters equilibrium. Each conscientious choice contributes to the symphony of optimal hormonal function and overall vitality.
- Start with a caloric deficit
- Eat your 20 favourite foods that are reasonably healthy from these groups (protein, healthy fat, fibrous vegetables, starch, milk, fruit)
- Do anything for exercise (any movement counts to counterbalance the drop in non-exercise activity thermogenesis, or NEAT)
- Sleep at least 7 hours every night
- Don’t overlook the progress you’ve made in other areas
To fully understand exactly what each of those specialists talked about, click on the video below.
Why Is It So Difficult to Lose Belly Fat
Shedding belly fat poses a formidable challenge influenced by various factors:
- Genetics: Your genetic makeup significantly influences the distribution of body fat, with some individuals predisposed to storing excess fat in their abdominal region. This genetic predisposition can present a hurdle in the quest to lose belly fat.
- Hormones: Hormones, such as cortisol and insulin, wield a considerable impact on fat storage, particularly in the belly area. Elevated levels of cortisol, a stress hormone, are associated with an accumulation of belly fat, adding an extra layer of complexity to the weight loss journey.
- Age: The aging process brings about a slowdown in metabolism, making the endeavor of shedding weight and belly fat more arduous. The natural progression of age can contribute to a sluggish metabolism, necessitating a more strategic approach to weight management.
- Poor Diet: Dietary choices play a pivotal role in the accumulation of belly fat. A diet rich in processed foods, excessive sugar, and saturated fats contributes to the expansion of waistlines. Opting for a nutritious and balanced diet becomes imperative in the battle against belly fat.
- Lack of Exercise: Physical activity is a cornerstone in the fight against belly fat. A sedentary lifestyle not only hampers calorie burning but also impedes the body’s ability to reduce abdominal fat. Regular exercise emerges as a crucial component in the pursuit of a trimmer waistline.
- Sleep: The impact of adequate sleep on weight management cannot be overstated. Insufficient sleep disrupts the delicate balance of hormones responsible for appetite and metabolism regulation, making it more challenging to achieve belly fat loss.
In essence, the complexities of losing belly fat intertwine with genetic predispositions, hormonal influences, the aging process, dietary habits, activity levels, and sleep patterns. However, adopting transformative lifestyle changes, including a wholesome diet, consistent exercise, sufficient sleep, and stress management, can gradually chip away at the stubborn layers of belly fat over time. While the journey may present challenges, the cumulative effect of these positive choices sets the stage for effective and sustainable belly fat reduction.
Benefits of Losing Belly Fat
Trimming down belly fat offers a myriad of advantages for your overall health and well-being. Here’s a glimpse of the benefits:
- Reduces the risk of chronic diseases: Belly fat is intricately linked to an elevated risk of chronic conditions such as heart disease, type 2 diabetes, and specific types of cancer. By lowering belly fat, you actively contribute to diminishing the risk of these potentially severe health issues.
- Improves insulin sensitivity: Belly fat can adversely impact insulin sensitivity, paving the way for insulin resistance and the onset of type 2 diabetes. Lowering belly fat becomes instrumental in enhancing insulin sensitivity, acting as a preventive measure or management strategy for type 2 diabetes.
- Boosts metabolism: The presence of belly fat has the propensity to decelerate your metabolism, creating hurdles in your weight loss journey. Initiating a reduction in belly fat serves as a catalyst in elevating your metabolism, facilitating a more efficient calorie-burning process and making weight loss more achievable.
- Improves cardiovascular health: Belly fat contributes to an increased likelihood of high blood pressure, elevated cholesterol levels, and various cardiovascular complications. Lowering belly fat becomes a proactive measure in enhancing cardiovascular health and curtailing the risk of these potentially detrimental issues.
- Increases energy levels: Carrying excess belly fat can cast a shadow on your energy levels, leaving you feeling fatigued and lethargic. The act of lowering belly fat can be likened to shedding a burden, resulting in increased energy levels and an overall improvement in your quality of life.
In essence, embarking on the journey to lower your belly fat reaps a multitude of benefits for your health and well-being. From mitigating the risk of chronic diseases to enhancing insulin sensitivity, boosting metabolism, fortifying cardiovascular health, and elevating energy levels, the positive repercussions extend far beyond mere aesthetic considerations. The pursuit of a leaner midsection becomes a holistic endeavor, contributing to a healthier and more vibrant life.
- Doctor and body fat: Lucas Guimarães Bueno on Pexels