Hey, do you look down towards your feet, and, see some of your tummy getting in the way? Or maybe your 6-pack is looking a bit like a 2-pack these days? Fear not – We’ve got you covered!
Having a bulging belly, or, a little belly bump isn’t fun (unless you’re pregnant of course) – make way Bulging Belly, because here comes Tight Torso!
Medical Reasons for bulging tummy
Let’s get down to the nitty gritty of why it’s all-too-easy to put weight onto our tummy region, but before this, you should know that there are a number of medical reasons, that can cause fast and furious weight-gain on our stomach area. We will discuss the medical reasons. If you have a medical concern see your doctor as soon as possible.
Fat, stored beneath the skin, is known as Adipose Tissue, or, subcutaneous adipose tissue. Adipose tissue, located beneath the skin, is what is referred to as stored fat. Adipose tissue is commonly known as body fat. Whereas, the fat around the belly, is know as Visceral fat.
The visceral fat is located deep within the abdominal cavity. It surrounds important organs, including the stomach, liver, and, intestines. It’s different than subcutaneous Adipose fat, which is fat just below your skin. Visceral fat is dangerous to your health. A healthy and well-balanced diet and exercise are the best ways to prevent the buildup of Visceral fat.
A swollen abdomen can be caused by digestive processes, which is usually temporary. If a swollen belly does not subside naturally, it could be bloated due to certain medical conditions, such as Gastrointestinal diseases one being Celiac Disease, and another being, Inflammatory Bowl Disease.
Additionally, some autoimmune diseases can, and often do, cause weight gain, especially around the stomach area. Some examples of these medical conditions are Polycystic ovary syndrome (PCOS) which is a common condition that affects how a woman’s ovaries work; and, Thyroid Disease. Consult with your doctor to find the cause of the distended belly.
However, for the majority of people, belly fat is a result of over eating, and, being inactive.
Reducing belly fat
Reducing belly fat is not easy, but it is possible, even for people with certain medical conditions. Losing fat, in general, involves a combination of eating a healthy diet, and, taking part in regular exercise.
By ‘diet’ we mean the food that you eat, and not, a restrictive way of eating. An example of a healthy way of eating is to eat plant based foods, such as fruit and vegetables, healthy fats found in lean meat such as chicken, turkey and fish; and to also include whole grains, nuts, beans and lentils.
Here are some effective ways to lose weight and decrease belly fat:
- Eat a healthy diet – Eat a healthy daily diet, consisting of real food, or whole foods, such as vegetables, lean meats, and, fruits. Nuts and seeds are healthy, as is Dairy (if you do not have food intolerance’s). Try to avoid overly processed foods and sugary snacks. Avoid sugary drinks too.
- Prioritize protein – If you’re eating enough protein. you’ll be less likely to overindulge. Protein helps to slow down the release of sugar into the bloodstream, which helps us to feel fuller for longer. Choose a variety of protein sources, such as lean meat, chicken, fish, lentils, nuts, seeds and protein-rich grains.
- Portion control – Be mindful of how much food you consume, even when eating healthier foods, be aware not to overeat. Try using a smaller plate, and, don’t refill it.
- Limit or avoid Alcohol – Alcohol consists of empty calories with zero nutrients. Our bodies break down alcohol first, which slows down weight loss. Blog article about Alcohol and Fitness coming soon.
- IF & TRE – Consider trying IF (Intermittent Fasting) or, TRE, (Time Restricted Eating). Please refer to our blog on IF & TRE for more details.
- Exercise daily – Try to add exercise into your daily routine, such as, Cardio exercises, and, strength-training exercises. Use Weights2Go, and, achieve both at the same time! – while staying hydrated.
- Get enough sleep – Although it’s not easy for everyone, try to get at least 7 to 9 hours of sleep each night; but 7.5 hours seems to work well for most people. It is easier to eat well, when we are rested; tiredness is linked to hunger and food cravings.
- If you have insomnia, try getting up and doing something, until you feel sleepy again, then head back to bed. Blog article about Sleep & Weight loss coming soon.
Helpful hints
In addition to the main tips for losing weight, and belly fat, there are some other helpful hints below:
- Cut down on Processed Carbs, such as bread, pasta and white rice, instead choosing complex carbs, such as, leafy green vegetables, Quinoa, Oats, Whole grains, Sweet potatoes, Beans and Lentils, and, Brown rice. Lean meats, Cheese, nuts and seeds are good to feel fuller for longer and they are healthy fats and proteins.
- Read food labels, for added sugar and salt.
- Forget a Low-fat diet, which is not filling, and, will leave you hungry and craving food all day.
- Try to reduce Stress if possible, but, it’s not always easy. Take time for yourself.
- Don’t weigh yourself daily – If weighing yourself regularly is mentally disadvantageous for you, only weigh yourself now and again as a record of your weight. Instead, on a daily basis, see how your clothes fit you. If you are exercising regularly, as you lose weight, you may be adding muscle mass, so the scales might not reflect your weight loss, but your clothes will be looser – which is a great indication of progress and a healthier you!
- Remember your Why – If temptation arises, to eat the wrong foods, or, to eat too much, remember where you want to be on the scales, and, why. It’s too easy to mindlessly overindulge, especially at social gatherings. So, remembering your reasons for wanting to feel and look great, will help you to think about what, and, when you eat.
Even Cancer, Diabetes, Heart Disease patients have larger waistlines. Losing weight, especially Belly Fat, reduces the risk of getting these diseases.
Weightloss is a journey
Start your health and fitness journey slowly, and, if you are concerned for your health, pay your doctor a visit, prior to starting any weight loss and exercise plan. As the saying goes, Weight Loss is a Journey, a Marathon even, but not, a Sprint. Consistency is key, and, take it one day at a time. If you ‘fall off the wagon,’ get back on, don’t give-up!
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Until next time
#sportysolutions #weights2go #bellyfat #belly #stomach #weightgain #loseweight
