Make lifestyle changes to get rid of belly fat

This article explains the simple lifestyle changes that can get rid of belly fat. Abdominal fat or visceral fat is stubborn and thus a healthy lifestyle can only melt it and tone the mid-section slowly and gradually.


Fat present anywhere on the body takes away the charm from the personality. Fat present around the mid-section of the body not only stops us from wearing our favourite dress and lowers our self-esteem but also poses lots of risks to our health. Mid-section fat is dangerous to health. Since we all have different body types, fat gets stored in different areas of the body. However, fat accumulation in the lower abdomen section is very common. There are lots of reasons behind it. It can be due to a hereditary factor. It can be due to an unhealthy eating pattern. Most of us try to get rid of fat from the abdomen and thus search for spot treatments. Spot reduction of fat is very difficult. When we try to lose fat, we can very well notice that it takes place from the entire body. Also, many of us lose hope as belly fat is considered to be the most stubborn. Instead of discouraging ourselves for not able to achieve a toned abdomen, we should bring below-mentioned lifestyle changes to trim down the waistline and melt all the wanted fat from the belly.

Why should we get rid of belly fat?

Belly fat is not just fat deposition that takes place around the mid-section of the body. It is much more than that. Belly fat is not restricted to subcutaneous fat. It also includes visceral fat. The visceral fat is located very deep inside the abdomen. If belly fat was just restricted to subcutaneous fat, it would only raise esthetic concerns. Since it also involves visceral fat, it poses lots of health risks. It is the reason that belly fat is more dangerous than fat getting deposited on the rest of the areas on the body which only raises cosmetic concerns. Some of the health problems it is linked with are-

  • Cardiac diseases,
  • Type-2 diabetes,
  • Increased LDL,
  • Respiratory troubles,
  • Hypertension,
  • Premature death

Causes of abdominal fat

There are lots of factors that contribute to abdominal weight gain. Sometimes there may be a single factor responsible, but in the majority of cases, there will be a combination of factors causing fat deposition in the abdominal region. Some of the causes are-

  • Over binging,
  • Unhealthy eating habits,
  • Progressing age,
  • Lack of high-quality sleep,
  • Sleep disorders,
  • Hereditary factor,
  • Excessive cortisol production,
  • Smoking,
  • Menopause,
  • Hormonal changes

Lifestyle changes to reduce visceral fat

  1. Stress reduction leads to fat reduction-
    We might be eating healthy, working out in gyms and going for regular walks. Still, we can see the ugly fat sticking around our belly. Possible cause is that we are stressed out the whole time. It may seem untrue to many but stress is a significant factor that can cause fat deposition. Excessive stress in our body triggers adrenal glands to produce stress hormone which is known as cortisol. As a result, appetite increases. Also, fat deposition takes place in mid-section at a rapid rate. Thus, we need to free ourselves from stress by eliminating the factors that are causing it. There are lots of techniques that help in coping with stress. They shift our mind from stressful situations and generate a calming effect. Practice deep breathing exercises such as pranayama, yoga, meditation, nature walks and indulge in a favourite hobby. Practice the art of mindfulness. If nothing helps, without hesitation seek the help of a counsellor. Counselling sessions help a lot. We need to eliminate stress from our lives as not only it drives abdominal fat deposition but also affects our physical and mental health in many ways. This lifestyle change of getting rid of stress from our lives not only helps us to reduce belly fat but also boost our overall health and wellness.
  2. High-quality sleep is a must-
    We all know that we need to sleep for at least 8 hours to offer rest to our body. How many of us follow the rule? Are those who sleep for adequate hours able to enjoy quality sleep or do they wake up frequently in the midnight either stressed out for the next day or due to any other reason? We have to give our body rest and allow it to relax. For that, we need quality sleep. What happens when we do not sleep well? Poor sleep will make our mind and body to build up stress which in turn leads to weight gain in the abdominal region. Those who do not get enough sleep or those who do not enjoy quality sleep carry fat around the mid-section. Thus, we need to follow a strict timetable in which we should be able to give liberty to ourselves to enjoy the sleep of at least 8 hours. Also, get rid of work and distractions at least 1 hour before bedtime. Any stress or work carried to the bedroom prevent us from sleeping well. Those who are suffering from sleep apnea and other sleep-related disorders should consult the doctor and seek proper treatment. Thus, this simple lifestyle change of getting high-quality sleep and bidding goodbye to sleep deprivation days will help to lose more fat from mid-section and prevent health risks.
  3. Cease smoking to cease visceral fat deposition-
    If the aim is to get rid of belly fat quickly, quit smoking at the earliest. Smoking is hazardous to health causing cancer and heart-related diseases. It also encourages fat deposition in middle-section of the body. Many may disagree as smoking does not increase calories in the body. Yes, it is true. Smoking directly does not increase fat gain but due to smoking, the amount of fat present in the body gets distributed around the abdominal region. Smoking in itself is bad for health. Moreover, it contributes to visceral fat which poses more health problems. Any diet plan or exercise regime requires a surplus amount of energy and a strong will to get well executed. Thus, quit smoking and make exercising and dieting more fun. Those who quit smoking may initially crave for more food due to nicotine. However, with passing time and by following healthy eating to curb cravings, one can overcome the initial phase. Quitting smoking increases the energy level in the body. One feels active throughout the day. The surplus amount of energy and activeness itself are the essential factors to get rid of visceral fat. Quit smoking on own or take help of a doctor. This simple lifestyle change can very well contribute to getting rid of visceral fat from the body.
  4. Practice mindful eating-
    Following a healthy diet plan is not just enough to get rid of belly fat. We must understand that belly fat is stubborn and thus losing it isn't that easy as losing fat from any other area of the body. Along with a healthy diet plan, we must bring certain changes in our eating habits such as we should listen to our body for signals. We might be eating healthy but we might be eating too many calories. It happens when we ignore body signals indicating that the stomach is full and we need to stop. Most of us do not know to read these signals, and we eat whenever we feel like eating, and we stop when we have cleaned up our plates. Consequently, we will end up eating too many calories and thus, we contribute to visceral fat instead of melting it. We need to practice mindful eating which is the simplest lifestyle change we can make in our lives. Mindfulness is living in the present. Similarly, mindful eating is to eat when we eat and not to multitask and eat. We should not deviate ourselves. Concentration should be on eating, and thereby we will be able to listen to our body signals and stop when our body tells us to stop. When we concentrate on our meals, we will carefully chew it and not gulp down everything in a few minutes. We will appreciate the food colour, taste and texture.

Bottom line

Spot treatment is not going to get rid of belly fat. Thus, never aim at reducing fat just from the abdominal region. Follow a healthy diet, regular exercise regimen and make necessary lifestyle changes to get rid of accumulated fat from the entire body. Simple changes made in day to day life will successfully help to melt down the stubborn fat in the abdominal region. It will slowly and gradually start toning the muscles in the mid-section. Make sure to enjoy high-quality sleep and quit smoking at the earliest. Try to relax and get rid of the factors contributing to stress in daily life. Practice mindful eating and start listening to the body's signals of hunger and fullness. Chew properly and avoid multitasking while eating. Visceral fat is due to a combination of factors. Thus, we need to bring changes in lifestyle to eliminate those factors from our life. Adopt various methods to live healthily. A healthy lifestyle is a key to melt down the stubborn fat from the belly and tone it which will not only eliminate cosmetic concerns but also save us from lots of health-related risks.

More articles: Visceral fat Abdominal fat


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