Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about How to Lose Belly Fat. Let’s dive in!
When it comes to setting goals, dieting is always at the top of the list. As the weather warms up and we start reaching for lighter clothes in the spring and fall, it's natural to pay more attention to managing our bodies. And when it comes to dieting, the biggest challenge is none other than belly fat. The best time to start working on it? That would be today.
Why Is It Harder to Manage Belly Fat as We Age?
The reason is simple. When you're younger and have a higher basal metabolic rate, even skipping just one meal can lead to noticeable weight loss. But as you get older, your basal metabolic rate naturally decreases, making it much harder to shed weight.
Basal metabolic rate (BMR) refers to the amount of energy your body uses just to sustain life—breathing, pumping blood, and maintaining body temperature. When BMR drops, your body burns less energy, and the excess gets stored as fat.
Your weight stays stable when the energy you consume and the energy you burn are balanced. However, as people age, if they think they need to eat more for health reasons without adjusting their physical activity, they end up consuming more than they burn, leading to belly fat accumulation and overall weight gain.
Typically, BMR starts to decline in your 20s and drops significantly once you hit your 40s. That’s when you really need to pay attention to how much you eat if you want to manage your belly fat and weight.
Body Fat: It’s More Than Just Extra Weight
Obesity isn’t simply about weighing more—it's about carrying excess body fat.
While an appropriate amount of body fat is necessary for storing energy, regulating body temperature, producing hormones, and protecting the body from physical shocks, too much fat can lead to conditions like atherosclerosis and metabolic syndrome. Left unchecked, these can develop into serious cardiovascular diseases.
Women tend to accumulate body fat more easily than men. After puberty, women usually weigh less than men but have higher body fat percentages due to hormonal differences. Pregnancy and childbirth further increase both the number and size of fat cells.
Additionally, women generally have more subcutaneous fat, while men have more visceral fat.
Since visceral fat breaks down more easily with exercise and diet, men often see faster physical changes when working out, while women may find the results slower and harder to achieve.
Subcutaneous Fat vs. Visceral Fat: What Your Waistline Says About Your Health
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Subcutaneous fat is found directly under the skin—you can pinch it on your belly, arms, or thighs.
Visceral fat, however, surrounds your internal organs and cannot be touched.
During health check-ups, waist circumference is often measured to estimate the amount of visceral fat.
The correct way to measure it is to find the midpoint between the bottom of your last rib and the top of your hip bone at the front of your body.
If a man's waist measures over 90 cm (about 35.4 inches) or a woman's waist measures over 85 cm (about 33.5 inches), they're classified as being at high risk for metabolic syndrome.
How to Lose Belly Fat
The most effective strategy for losing belly fat is combining exercise with healthy eating habits.
Many people focus solely on sit-ups or abdominal workouts, but it's nearly impossible to target fat loss in just one area.
Experts recommend combining aerobic exercises like brisk walking or cycling with strength training like squats or weightlifting for better results.
Building muscle helps raise your basal metabolic rate, making your body burn more calories even at rest.
One kilogram (about 2.2 pounds) of body fat equals roughly 7,700 kcal.
For reference, one bowl of rice contains about 300 kcal.
If you reduce your meal portions by about half a bowl of rice per meal, you can cut about 450 kcal a day.
Maintaining this reduced intake consistently for two to three weeks could result in losing 1 kg of body fat.
Of course, drastically cutting food portions isn't easy.
Start by gradually eating less rice, bread, and noodles compared to your usual amount.
Other helpful habits include: avoiding eating while watching TV, reading, or scrolling on your phone; brushing your teeth right after eating; keeping food only in the kitchen (not in the living room or bedroom); and avoiding ordering set menus or full courses when dining out.
Why Spring and Fall Are the Best Seasons for Losing Belly Fat
Spring and fall are the perfect seasons for weight loss.
The warmer weather naturally encourages more movement and makes it easier to start light outdoor activities or exercise routines.
However, keep in mind that it's also a season when eating out and snacking become more frequent, so it's especially important to stay mindful of your eating habits and stick to a regular exercise routine.
Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖
This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.
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