Bad dietary habits are often the cause of belly fat.
What Causes Belly fat
The stomach fat is the fat around the abdomen.
- Visceral This is the fat that surrounds an individual’s organs.
- The fat beneath the skin.
Subcutaneous fat is more dangerous than visceral fat.
- Heart disease
- heart attacks
- High blood pressure
- Type 2 Diabetes
- Breast cancer
- colon cancer
These are the most common causes of bellyfat:
Consuming sugary or processed foods as well as fast foods can increase your chance of becoming overweight. You will need to eat a lot of these foods ( 18).
Sometimes your diet can cause you to feel bloated, or make your stomach look fuller. It causes your stomach to expand. It causes abdominal swelling and discomfort (2 ).
Bloating can also be caused by too much air. Bloating is caused by gas buildup in the intestines.
Other ways to bloat are chewing gum, smoking, and carbonated drinks.
Allergies & Intolerances
People who feel bloated frequently are lactose intolerant. Symptoms of lactose intolerance include abdominal pain, diarrhea, and bloating (11).
Bloating can also occur from intolerances of certain foods.
Celiac disease is another cause of abdominal bloating.
Celiac disease may not be diagnosed if you continue to eat gluten. This can lead to serious health problems.
Bloating due to food intolerances can usually be reduced by eliminating that food from your diet. Registered dietitians can help you identify the root cause and develop a plan that will provide all the nutrients you require.
A bloated or distended stomach is a sign of a medical condition like:
- irritable bowel syndrome (IBS)
- Crohn’s or ulcerative colitis can cause inflammatory bowel diseases.
- Insufficiency in the pancreas
- Fluid accumulation in abdomen cavity caused by liver disease or kidney problems
Talk to your doctor if you think any of these conditions could be contributing to your symptoms.
Your body can store calories to be used later on as body fat. Regular exercise is a good way to gradually lose belly fat.
Excessive Alcohol Consumption
Alcoholism may lead to liver fat accumulation and eventual liver damage. Increased drinking can cause a larger waistline.
Lack of sleep can cause cortisol to rise during the day. Higher cortisol levels can lead to greater visceral fat deposits. Getting 7 hours sleep a night will help maintain a healthy hormonal balance.
People might inherit a genetic predisposition to store abdominal fat (7). Obese people with a history of obesity may have lower chances if they eat healthy, exercise regularly and get enough sleep.
There are many things that can lead to belly fat building up. It is possible to make simple lifestyle and diet changes to help you lose body fat.
How To Get Rid Of Belly Fat
Poor nutrition and exercise are the main reasons your stomach isn’t flat. Some people cleanse to get their bodies in shape.
You want to lose weight consistently. Temporarily fasting for three or more days might work, but it will not last. Any weight you lost once you eat again will return.
This cleanse is the best way to lose weight. It is a 3-day cleanse that includes regular exercise and healthy food. This cleanse is designed to help you live a healthier lifestyle.
A 3-Day Cleanse to Burn Belly Fat
You don’t have to cleanse your entire body completely with lemons and tap water.
How it works:
First Step: Avoid These Foods
Start by avoiding foods that cause weight gain. This is for people who are allergic to these foods or if they cause bloating and distension.
It might be difficult to resist certain drinks and snacks for the first three days.
2: Choose These Foods Instead
You can eat healthy alternatives for these forbidden food groups for 3 days. If your stomach is upset by these foods, it’s time to get rid of them.
Colourful Fruits and Vegetables
They’re high in fiber which can help keep your stomach healthy. You should eat at least five meals per day.
Juices made from green vegetables are healthy and delicious.
Berries are good to your health because they are high in fiber and antioxidants.
Protein and Lean Meats
To lose body fat and flatten your stomach, poultry and lean proteins are the best options.
You may have to cut down on processed foods because some meats contain high amounts of sodium. Avoid sausages and deli meats.
Other great sources of lean proteins include seafood, beans, nuts, seeds and soy.
Whole grains can help you lose belly fat and slim down your thighs.
Whole grains can substitute for starches such as brown rice or whole wheat pasta. Complex carbs can also be found in starchy vegetables.
Healthy fats can be used in moderation by the body. Olive oil and avocado are great sources of healthy fats.
Drinking lots of water is a great way to lose belly fat. It does not contain caffeine, which can lead to dehydration and disrupted sleep.
Water is an effective weight loss aid. At least 8 glasses of water should be consumed per day ).
Step 3 – Exercise Regularly!
Exercise is essential, even if you’re not on a diet. It’s better to gradually increase your activity over time than to jump into intense training sessions or marathons.
This cleanse involves abdominal exercises that target core muscles to stabilize and define your stomach.
- Plank exercises: These are great for strengthening your core muscles.
- Crunches Crunches Crunches is for the upper stomach.
- Side crunches These can tone the obliques, which can be hard to tone, even though they haven’t got a lot of fat.
Exercises such as swimming, biking, and jogging are all great for fat loss.
4: Gradually Reintroduce Foods & Habits
After three days, slowly reintroduce dairy and meat products. Enjoy your favorite treats, even if they’re high in sugar, sodium, or saturated fat.
Consume lots of fiber (including fruits and vegetables) to prevent constipation or other digestive problems. Don’t skip meals, as this will only increase your hunger.
Remember that diets are only temporary and won’t help you lose weight. Even after reaching your ideal weight, good nutrition is something that you must continue to practice.
The Bottom Line
The 3 Day Cleanse can be a great way to start your weight loss journey. It is important to take small steps and stay consistent if you are to lose belly fat.