Weight loss seems a tough task after 30s. A proper dietary shifts and regular exercise can give your body a positive change. But women experience different causes for lower belly fat even though they exercise. There are different types of belly pooch for different women.
Paths on which women’s put extra fat causes due to changes in hormones, being a mother, stress, bad eating habits, sedentary lifestyle, etc. The excess stubborn belly fat can be broken down by avoiding some extra calorie food items like processed food, sugars, and extra or salt. It shifts a trend from a ketogenic diet plan to low carbs foods, now everything about diet plans to lose fat has become a buzz. Having small meals and regular exercise gets you rid of love handles fast.
In this article, if belly fat, we will get to know about different types of belly fat, causes for belly fat deposition, and how to get rid of it.
Various factor causes the women to gain more fat around the lower belly. How their body undergoes more changes due to pregnancy, cyclic hormonal changes, and other changes too, is also important to know.
It is also due to excess habits or bad habits of eating stressful life. The years of a sedentary lifestyle can be easily predicted by the shape of your belly fat. Women suffer from more hormonal imbalances throughout their 20’s and 40’s, more frequently, due to the active menstruation cycle.
These changes will bring slowing down of your belly fat, which is unable to burn the calories which become fit that sit around your midriff.
Types of belly fat
The body starts gaining fat when anyone has larger fat cells than normal. Then, people become overweight. Excess fat will bring serious health problems to them such as diabetes, high blood pressure, etc.
Our body generally keeps two types of body fat with itself.
People are more concerned about it. Subcutaneous fat is visible. Accumulation of this fat is beneath the skin and mostly in the areas like thighs, hips, and waists.
In the subcutaneous fat, it takes away the whole body shape or body tone.
But the most satisfying thing about this fat is you can easily get rid of this because this is visible to you whereas visceral fat is accumulated inside the body, so it is more dangerous.
2. Visceral fat
Visceral fat needs to be taken seriously because first of all, it is an invisible type of fat that gets deposited between the different organs in your abdomen.
It slowly affects the body and develops serious complications later on. Visceral fat will lower your basic metabolic rate (BMR) which will direct glucose intolerance and increase lipid levels in your body.
Visceral fat links to your insulin resistance, heads for diabetes. Further, It certainly causes health issues like cardiovascular problems, diabetes, and hypertension.
It is better to get rid of visceral fat as soon as you get to know about it.
There may be obese possibilities of having both types of fats visceral and subcutaneous fat as well to the people.
Causes of Fat deposition
Usually, fat deposition has some natural reason as well as some external factors. The transformation of the body becomes easy for men and women if they add physical exercise to their routine. But mostly, it becomes hard for women to stop weight gain, due to irregular dietary habits and lack of exercise.
An unhealthy diet and lack of activity causes fat around the belly and lowers the speed of weight loss for women.
Why does belly fat occurs?
- When your body is unable to appropriately process the foods you eat. such as junk food, high glycemic food etc.
- It digests the sugar available to you and does not convert fats, and sugar into energy.
- It becomes the reason where fat starts to deposit in your body.
Then only you end up with the deposition of two types of fat.
The deposition of visceral fat is due to a lethargic lifestyle, excess sugar, and food intake. To avoid long-term complications better to follow a healthy routine life to get rid of visceral fat.
Signs and symptoms can be short breathe, and tightening clothes around your abdomen.
Kinds of belly Fat in Women
It is not aggravating to point out “what exercises burn the lower belly fat ” has been a buzz between men and women from Reddit to social meeting places.
But here, it is important to enveloped types of belly fat found in women to fetch a science-based approach for burning it.
There are mainly 3 types of belly fat that anyone can go around
1. Belly fat in mothers
Mommy’s belly fat is below the real waste line during pregnancy.
When they keep their child inside your womb, the muscles of the abdomen get stretched out, and therefore they also feel loose after delivery.
It becomes usual for them to feel a gap between your stomach muscles and the muscles of the abdomen.
How to lose lower belly fat gained after pregnancy?
Doing regularly belly workouts can help your belly to get in shape.
If you are in the lactation period, that means breastfeeding, and it will be more helpful for you in reducing belly fat because your body will need more energy to take care of your body as well as your baby.
So it will pull out energy by burning more and more fat cells.
You can do intense-moderate yoga poses like leg raises, boat poses from yoga, to lose lower waist fat, and get yourself in shape.
For women, during breastfeeding, they can start reducing their lower belly pooch,.
2. Belly due to Stressed lifestyle
You are skinny, but gain belly fat, POSSIBLE!
Long working hours or a sedentary lifestyle, contributes directly to gained belly fat.
Whether you are men or a woman, lower or upper belly fat causes a lost body’s transformation journey.
it will appear more of a rounded shape, and visible more when you wear shirts and will feel discomfort and even breathlessness on a tiring day.
What burns the most belly fat?
When you are having sleepless nights due to stress, so your body will not be able to reunite properly and so due to excess fatigue in your body, metabolism will degrade slowly and fat deposition will be on your upper abdomen.
Start sleeping at right time and eat at least 2 hours before you go to your bed.
Switch off your phone work at least half an hour before going to bed. You can do start doing yoga and meditation and make your body relaxes.
Eat fresh and natural food which will make you feel good and makes your mood light.
3. Belly fat due to hormonal imbalance
Belly fat due to hormonal imbalances deposited around the lower belly and in the pelvic area and hips also.
Even if you are skinny, stubborn belly fat drives you to the best workouts to lose it.
Many women suffer from PCOS, which causes fat around the lower belly and its extension.
As a result, you will also experience sudden weight gain as well.
So instead of keeping in mind how to lose your belly fat so quick, invest time in finding reasons for your fat around your waist.
What to do to get rid of belly fat due to hormonal imbalance?
To reach any conclusion, consult a gynaecologist to find out the exact cause of belly fat.
The doctor will make you aware of the fact that if you have belly fat due to PCOS or any other hormonal issues so that you can get accurate treatment.
An effective treatment naturally works to lose belly fat. A healthy diet plan works fast to cut stubborn fat over the lower abdomen in females. In the last few years, people have been following a ketogenic diet to change the diet plan, for reducing excess weight.
You need to leave eating Junk foods to reduce your stomach fat effectively.
Changing food habits such as start eating proteins like fish and chicken, also take it with cruciferous green vegetables, because the latter one has higher fiber content.
Also improving lower immunity works naturally and causes women to lose excess belly fat.
A healthy diet plan including eating tomatoes and oranges, healthy juices, and smoothies would give good results.
Increase exercise that works on your belly also tries to reduce your hip fat as well. Your love handles need sometimes high-fat burning workouts.
Include woodchopper exercise to lose love handles.
A perfect way to measure the healthy waistline
You should measure the perfect waistline size to know the fat around the waist or love handles.
Here are some tips to measure the belly fat-
- Stand still and put the measuring tape around your stomach and just above the hip bone for the waist and hips measurement.
- Pull the tape, until it fit properly around you.
- Now, relax exhale and measure your waist, by ignoring the urge to suck your stomach.
How to loose lower belly fat so fast?
The best way to lose fat on your lower belly is to start losing fat overall.
Toning of your abdominal muscles can be done through crunches, woodchopper exercises, or other targeted abdominal exercises.
It must be fat cutting without losing muscles.
One of the best ways to burn hard fat is a healthy diet plan.
You also have to be serious about your diet plan, that whatever goes inside your body should be in proper proportion.
1. Maintain a healthy diet.
Try to develop a habit of eating foods that are produced naturally, like fruits and vegetables and whole grains, and choose lean sources of proteins.
Avoid high-fat dairy products like cheese and butter and intake of low dairy products and fish, nuts, and certain vegetable oils.
2. Take small portions of food.
Women while on the track of reducing lower belly pooch, cut extra calories and take remaining calories from other food items, but you should be taking calories.
Here, the best way to cut fat is to take recommended calories intake.
3. Routine Exercise to lose Love handle
Exercise time in your routine should be added permanently. Take it very seriously.
So what are the causes behind lower belly fat in women?
There are many reasons behind your lower belly pooch in women.
Still, some factors for lower stomach fat for men are also similar to women.
Your bad food sources can also be led to excess fat, but lack of sleep, anxiety can also be a reason for belly fat.
Let’s have a look at common causes of excess fat around the lower belly for men and women:
1. Poor diet results in belly fat
Foods such as cakes, candy, and drinks such as soda and fruit juice can cause weight gain. It will lower the person’s metabolism.
So, you need to change your diet that help to reduce increasing belly fat.
A diet that contains a low protein, high-carb diet can affect weight.
Moreover, proteins can help you feel fuller for longer, and those who don’t include lean protein in the diet eventually ended up eating more food as well.
Now, it is important to note that Trans fat can lead to inflammation and will lead to belly fat. And you will become obese.
Trans fat generally has many foods such as baked goods, for example, muffins and crackers.
One research shows you the actual role of food in either losing or gaining belly fat.
The American Heart Association has suggested that people replace trans fat with healthful whole grains foods, monounsaturated fats, and polyunsaturated fats.
One must read the food labels to know the percentage of Trans fat the packed food contains.
2. Excess alcohol consumption causes weight gain
Drinking alcohol causes many problems like liver disease called cirrhosis and inflammation as well.
In a 2015 report, it has been shown that in males alcohol causes weight gain in their belly, and in females the results are inconsistent.
3. Lack of exercise heads to fat consolidation
When the intake of calories is more than the burn-off, it causes weight gain.
An inactive lifestyle will lead to more fat deposition and especially in the abdomen areas.
It will be a difficult task for people who follow a sedentary lifestyle to get rid of excess fat.
For women, various factor causes to lower the fat around their belly and love handles.
4. Stress results in weight gain
In high-pressure situations and high-performance situations, the body releases a hormone called cortisol, a steroid hormone.
Here, cortisol affects metabolism.
So, to get free away from stress, people eat foo.
As a result, cortisol causes the excess calories to get deposited in the belly and other areas of the body also.
5. ” I am overweight”, maybe due to ” genetic reason”
There is little evidence that shows that genetics can also make people obese.
I mean, genetics can be a reason behind obesity.
Few genes are present which influence the behaviour, metabolism and also enhance the risk of developing the obesity-related disease.
Also, if not genes but an environment in the surrounding can cause obesity to the people.
In other words, people becoming obese will be likely to develop habits of eating similar to what they are seeing around themselves.
So, with no specific dietary irregularities, you keep gaining fat, especially belly fat.
6. Lack of sleep affects weight gain
Too much or little rest can affect your weight loss journey. Especially, when you are deprived of proper sleep.
According to a study in the Journal of Clinical Sleep Medicine links weight gain to short sleep duration which can cause weight gain.
If you are having poor quality sleep or a short duration of sleep, it can cause the deposition of abdominal fat.
One serious consequence will be like a person starts emotional eating and therefore they are not that much aware of what to eat and how much.
7. Smoking can cause fat deposition
Researchers have said that smoking doesn’t directly cause belly fat.
Smoking can be a risk of fat in causing fat deposition.
In 2012 study, published in the journal Plos One, showed that obesity is the same in smokers and non-smokers.
The difference is only that in non-smokers visceral fat is more than in non-smokers.
8. Water retention and belly fat relation
Water retention comes from eating highly processed foods, artificial sweeteners, allergies in diet, and lactose in dairy, wheat, or gluten products.
So, we suggest you maintain a food diary, so that you know what your body can handle. It is also caused by hormones, mainly for women at different times of the month.
So, you just need to drink more water to lose more water. It also helps in reducing fat around the lower belly.
9. Extra skin
We have more skin when we are obese.
When someone loses weight very fast, then its skin can’t catch up that early, which is the extra skin on the body.
In case of pregnancy, you have a baby you can’t reverse the skin as it looked before, appearance can be changed by growing muscles over there, and using that extra skin.
10. Anterior pelvic tilt
Many women have a natural C curve in their back, which makes it looks like their tummy is sticking out.
One can correct it with some specific exercises and habits and you can change the way it looks.
So, what diet is recommended to get rid of this excess fat around your lower belly?
Diet to get rid of excess fat
Visceral fats get deposited within the abdomen or it gets accumulated when we are consuming more calories than burning them out.
So, eating the right food will help you with weight loss.
Avoid those foods which are high in refined sugars and bleached grains. They will lead to sugar instability and inflammation in the digestive tract.
Eat healthy and nutritious foods which help you full longer.
For a proper weight loss plan, add food items that offer you protein and fibers. cruciferous veggies like broccoli, Kate, and cauliflower.
Protein can boost your stamina and energy without actually adding a lot of calories. These proteins can include hard-boiled eggs, lean meats, beans and legumes, nuts, and seeds.
It is better to completely ignore the artificially sweetened drinks including energy drinks and sodas.
Go with anti-inflammatory beverages, such as unsweetened green tea and water.
A better way of reducing the lower belly also boosts the fat loss journey for women, except for some genetic causes.
fat around the lower belly is to add protein, fewer carb foods, proper sleep, less anxiety, and genetics.
Add routine physical exercise to boost your weight loss journey.
Losing a belly pooch might lower the risk of many health issues.