It is not easy for any person who was once slim, slender, and good shape to come to terms with belly fat and the changing body shape. It shakes your confidence and esteem.
The Harsh Truth About Belly Fat
It has two layers of fat. One layer is under the skin (subcutaneous fat), and then the other layer fat (visceral fat) around your internal organs. More than worrying about how it looks on you, the real matter of concern is how it can affect you.
All types of belly fat can lead to serious diseases like metabolic syndrome, diabetes, heart diseases, and cancer.
Belly fat is Visceral fat. Fat accumulation basically happens when you are consuming more energy than you use.
The energy here is a calorie. This energy, if not used, is stored in tissues around your body. When you limit the energy intake, your body uses this stored energy, due to which there is fat loss.
Why does the body need energy? It needs it to pump the heart, breathe, think, move around, stay active, and do daily work.
Fat allocation in your body depends on genes, gender, age. But external factors like a sedentary lifestyle, bad eating habits, sleep disorders can also make you accumulate all types of belly fat.
Let’s first try to understand the types of belly fat, why, and how it grows on you.
5 Types of Belly Fat
If your belly right under your ribs bulges and comes out when you sit, then you have a stressed belly. You will gain this type of belly fat if you are going through a lot of stress and sleep-deprived. You tend to eat more, even if you are not feeling hungry when you are stressed. It’s easy to lose control over what and how much you are eating.
Stress leads to disrupted sleep. If you don’t get sound sleep, it makes you feel lethargic and slows down your metabolism further.
Approach: You need to make simple changes in your lifestyle. Maintain a good sleep routine. Do light exercises (don’t overdo), breathing exercises, and meditation to manage your stress.
Eat at regular intervals, and do not starve yourself. The long gap between meals makes you eat more when you have your next meal.
If your belly bulges in 2 layers above the navel and below the navel, then you have a tiered belly. You tend to accumulate this type of belly fat due to alcohol consumption, packaged snacks, sugary food, smoking, and being inactive. This is the toughest type of fat to lose.
Approach: You need to incorporate moderate exercise into your routine. Consume more whole grains, green vegetables, whole fruits, and lean protein like fish & eggs, lentils, beans, and soy. Avoid all types of packaged food. Eat home-cooked fresh food.
A belly that grows below your waistline and one that appears post-pregnancy is a mommy’s belly. This type of belly fat has an underlying health condition called diastasis recti. This means there is a separation or gap in your abdominal muscles. As a result of this condition, all the fat required to carry the baby hangs loose once the baby is delivered.
Approach: Focus on core/abdomen strengthening exercises, eat right and stay well hydrated. New mothers should consult their doctor before getting back to exercise.
Hormonal imbalance can cause this type of belly fat. This type of belly feels like jelly or pillow. You crave sugar; you tend to have mood swings. You get tired but unable to sleep. Consult a doctor for PCOS or Thyroid issues and get the necessary tests done on the doctor’s advice.
Approach: Shift to low-fat food. Consume more lean protein like fish, nuts, and eggs. Consume food with soluble fiber.
If your stomach feels full even with less food, you feel tight around your stomach, and it looks round in shape, then it is the bloated tummy. This is more to do with digestive problems than fat accumulation. Such belly is in normal shape in the morning, and as the day progresses, the bulge begins to appear.
Approach: You need to reduce/stop consuming dairy products, food with gluten. Completely exclude carbonated drinks. Consult a dietician for necessary food adjustments.
Give yourself time to lose that excess fat. Do not lose patience and give up. Go Slow. Be Consistent. Go slow on your journey to lose all types of belly fat.
What Can you do to Shed Belly Fat?
There is a thumb rule for fat loss. Consume Fat to Dispense Fat. But consume healthy fats like avocados, fish, nuts, eggs. Oils like coconut and olive. Seeds like sunflower, pumpkin, flax, and chia. Healthy Food can keep your belly in shape.
It is not very complicated to understand your body and work on it, and shed all types of belly fat. Tweak your lifestyle and feel the change.
- Increase your water intake.
- Always keep a check on the portion size of your meal.
- Always buy seasonal fruits and consume them whole
- Have all the seasonal vegetables from the local market
- Eat fresh homemade food as much as possible.
- Breathing exercises on an empty stomach. This should be done ideally done first thing in the morning. It sets your day in the right tone.
- Stay active and exercise regularly. Exercise is non-negotiable.
- Keep all the stress at bay when you eat and focus just on eating.
- Sleep Well. Lack of sleep will make you give up on everything when you are trying to modify your lifestyle.
Take this journey to a healthy mind and body, and let us know in the comments section about your views to deal with the different types of belly fat.
Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.