Belly fat loss challenge: Forget about the scale and diets, your weight can increase even though you are losing weight. Two experts tell us why your fat percentage is the key and above all, they teach us to see the difference between losing weight, fluids or fat. Do you weigh yourself every day and every day you are disappointed with the result? Even if you are losing weight, the result may be seen before in your body than on the scale. We can see people with the same weight and be opposite in physical appearance and health status.
And it is that most people talk about losing weight without taking into account the belly fat loss challenge. Weight is such a variable factor that it can lead directly to confusion and frustration. By itself, you can do an extreme diet that makes you lose weight quickly but not fat, and then gain twice as much again.
A belly fat loss challenge can be a great way to motivate yourself to lose weight and improve your health. However, it’s important to be aware of the health risks associated with some of these challenges. Some belly fat loss challenges involve extreme calorie restriction or excessive exercise. These methods can be dangerous and can lead to health problems such as nutrient deficiencies, fatigue, and injuries.
It’s also important to be realistic about your goals. If you’re trying to lose a significant amount of belly fat, it’s not realistic to expect to do it overnight. If you’re considering a belly fat loss challenge, it’s important to talk to your doctor first. They can help you create a safe and healthy plan that’s right for you. Here muniriyathse (safety zone) brought some measures that can be useful for belly fat loss.
Belly fat loss challenge VS health risk
Is it difficult for you to lose those extra kilos that accumulate around your waist? On any given day, almost half of American adults are dieting to lose weight, and only a few are successful. Difficulty losing weight is worrisome, especially when it comes to belly fat, also known as visceral, abdominal, or trunk fat. The impact of abdominal fat is more serious than the cosmetic aspect. It is associated with metabolic disease, type 2 diabetes, and other serious health problems.
This may sound depressing, but with the right information, you can choose a diet that specifically targets this problem. This guide will explain everything you need to know about belly fat and give you tips to get rid of it for life.
Abdominal fat is associated with an increased risk of several diseases, including:
- metabolic disease
- type 2 diabetes
- heart disease
- inflammation
According to Myoclinic belly fat increases your risk of:
- Cardiovascular disease
- Insulin resistance and type 2 diabetes
- Colorectal cancer
- Sleep apnea
- Premature death from any cause
- High blood pressure
Health risks associated with some belly fat loss challenge
If you’re serious about losing belly fat, it’s important to do it safely and healthily. Talk to your doctor about a plan that’s right for you, and be patient. It takes time to lose weight and keep it off, but it’s worth it for your health.
- Nutrient deficiencies: Extreme calorie restriction can lead to nutrient deficiencies, which can have several health consequences, including fatigue, hair loss, and impaired immune function.
- Fatigue: Excessive exercise can lead to fatigue, which can make it difficult to stick to the challenge and can also hurt your overall health.
- Injuries: Excessive exercise can also lead to injuries, which can further discourage you from sticking to the challenge and can also hurt your health.
- Yo-yo dieting: If you lose weight too quickly or in an unhealthy way, you’re more likely to regain the weight, which can be even more harmful to your health than being overweight in the first place.
Difference between fat loss and weight loss
Your weight is made up of water, fat, muscle, bones, and organs… and when we need to lose weight it should be mostly fat. Losing muscle or even bone density puts our health at risk. Hence the importance of avoiding miracle diets or magical solutions. You always think about ‘fat loss’ not weight loss.
As the experts explain, body composition gives us information about the fat composition of our body. The non-fat part of the body is called lean mass and includes muscle, bones and organs. But be very careful in the fat loss journey with miracle diets since, as EXPERT explains, in weight loss, the first thing that occurs is a loss of fluids, hence it seems that they produce a quick result, but what is happening is that we are deflating.
But it is obvious that if we only lose fluid, it will return to us as soon as we rehydrate or return to the previous habit, which is what has led us to excess fat and weight. The worst of this faster way to fat loss methods? Your body composition shows how much fat and how much your body muscle is made up of and is a very reliable indicator of your general health.
That is why the Mass Index (BMI), which is the relationship between weight and height, does not distinguish between lean body mass (muscle) and fat mass. It is a useful tool to quickly assess a person. But let’s not forget that there are many factors to take into account: age, sex, physical condition, general condition, habits and diet.
How can I get weight loss fast?
We insist again that you should not give so much importance to the scale and much more to what you see in the mirror, how your clothes fit and, above all, how you feel. At this point in the article, we already have it clear: we must focus on reducing body fat, not weight. But how do we get it? Is losing fat easy to lose?
What helps to burn fat is knowing what we are doing wrong: diet, poor food choices, cooking techniques, lack of exercise, sleep, stress, anxiety, medications, pathologies, poor time management etc. And it is that, according to this expert, excess fat does not always come from a poor diet, since it is influenced by many factors, such as falling asleep, a key factor as it is a very powerful hormonal regulator of stress.
And in case you have doubts, to lose body fat you do not have to stop eating fat. On the contrary, fats are essential for most of your body’s functions and they are also the ones that give you a feeling of satiety. Of course, you have to change the bad fats ( fast food, refined foods, saturated fats, hydrogenated, industrial pastries…) for the good ones (natural nuts, avocado, extra virgin olive oil, oily fish, whole grains).
Eat a lot of protein
It is scientifically proven that, with a hypocaloric diet and regular training, proteins promote fat burning; And since lipids are stored as a priority in the central area of the body, proteins are key when it comes to reducing the belly.
Drink a lot of water
Nor is it about drinking litres and litres of water, but about staying well hydrated throughout the day. Extensive research has shown that resting energy expenditure (ie, calorie burning) increases by 24 to 30 per cent in the ten minutes after consuming water. The effect lasts no less than an hour.
Foods that you should eliminate or limit if you want to lose belly
According to the expert, we should focus on four groups:
- Processed foods – These are dense in calories, carbs, fat, and sugar, a combination that promotes visceral fat.
- Alcohol: Seven calories per gram may not sound like much when it comes to alcoholic beverages, but a gin or two soon takes its toll on the body. When we drink, the body prioritizes breaking down the alcohol, drawing on glycogen supplies and storing the rest as fat.
- Inflammatory foods – This could include different types of sugar, or simply any food that doesn’t feel good to you, as this causes your stomach to churn and the body to increase fat storage as a fail-safe.
- Sauces – Known as unnecessary liquid calories. Instead, season the food with herbs and spices.
Take care of your microbiome
It consists of a wide variety of bacteria, viruses, fungi, and other single-celled animals that live in the body. And a healthy microbiome should be like a rainforest, with lots of ‘microbes’ in our gut. “Those microbes are like a factory that makes thousands of compounds, good and bad,” says Dan Knights, a professor at the University of Minnesota’s Institute of Biotechnology.
To restore and take care of your intestinal Amazon, eat a lot of vegetables, fruits, legumes and a lot of fibre in short. A recent study showed that a 10-gram increase in daily fibre intake translated into a 3.7 per cent drop in visceral fat. It does not hurt to take certain probiotics, kefir, and natural yoghurt without sugar and infusions for good digestion and intestinal health.
Suitable diet
A flabby belly is as much due to what’s going on in your head as it is in your gut. If you control your appetite in your head and manage to maintain a healthy lifestyle thanks to a good diet, it will be easier for you to burn abdominal fat. In addition, there is a genetic and evolutionary part of the human being, which comes from our ancestors.
How can lose 10 pounds in a week?
People ask doctors the above question. And another question, how can I lose 5 kg in 10 days? And doctor prescribes Four weight-loss drugs that have been approved by the U.S. Food and Drug Administration for long-term use:
- Bupropion-naltrexone
- Liraglutide (Saxenda)
- Orlistat (Xenical) and
- Phentermine-topiramate (Qsymia)
Most prescription weight-loss drugs work by decreasing appetite or increasing feelings of fullness. Some do both. The exception is Orlistat. It works by interfering with the absorption of fat.
Bupropion-naltrexone
Bupropion-naltrexone is a combination drug. Naltrexone is used to treat alcohol and opioid dependence. Bupropion is an antidepressant and quit-smoking aid and carries a warning about suicide risk. Bupropion-naltrexone can raise blood pressure and common side effects include nausea, headache and constipation.
Liraglutide: Liraglutide is also used to manage diabetes. Unlike other weight-loss drugs, liraglutide is given by injection. Nausea is a common complaint. Vomiting may limit its use.
Orlistat: Orlistat has gastrointestinal side effects, such as loose motion.
Phentermine-topiramate
Phentermine-topiramate is a combination of a weight-loss drug (phentermine) and an anticonvulsant (topiramate). Phentermine has the potential to be abused because it increases heart rate, insomnia, constipation, blood pressure, and nervousness. Topiramate increases the risk of birth defects.
The simplest things that we can imagine can generate a great change in our organism. For example, eat something healthy such as a fat-loss keto diet which is also capable of reducing fat slowly mid-morning and mid-afternoon and being more active in your daily.
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Conclusion
Abdominal fat is associated with an even shorter life. Even “normal weight” people with extra belly fat are at higher risk of health complications. Fortunately, excess fat in the abdomen can be reduced. Studies show that cutting back improves metabolic health and is likely to improve overall health.
However, not all weight loss leads to a reduction in abdominal fat. In one study, people who fasted for 10 days lost weight, but they lost mostly lean body mass, not fat. Participants who ate a ketogenic diet lost fat mass without losing lean body mass.
Belly fat, also known as abdominal or visceral fat, is linked to an increased risk of multiple diseases. Imaging tests, such as DEXA scans or MRIs, are most effective in measuring abdominal fat, but simple techniques such as measuring waist height or waist-to-hip ratio are also very helpful.
