Obesity remains a widespread issue affecting individuals of all age groups globally. Current statistics reveal that >2 billion people of the world's population are grappling with obesity, with one in every five children and adolescents falling into this category, leading to the use of fat burners. The primary contributor to obesity is a sedentary lifestyle, marked by limited physical activity and poor dietary habits. Environmental factors, including the surroundings in which a person grows up or resides, also play a significant role in obesity. Additionally, genetic predispositions, medication side effects, mental health conditions, emotional factors, and inadequate sleep are recognised as contributing factors to this health concern. Abdominal or belly fat often results from obesity and can cause several health issues, such as abdominal problems, cardiovascular diseases, and type 2 diabetes.
Fortunately, you can take steps to lose weight and eliminate belly fat. Introducing specific fat-burning foods into your diet can be beneficial. Moreover, there are unexpectedly potent natural fat burners that can assist you in achieving your weight loss objectives. Continue reading to gain further insights!
What Causes Belly Fat?
Individuals who consistently consume more calories than they expend through daily activities are at a higher risk of gaining excess weight, particularly in the abdominal area.
The ageing process also plays a role. As people grow older, they experience a natural decline in muscle mass - this effect is exacerbated for those who lead a sedentary lifestyle. The reduction in muscle mass results in a slower metabolism, making it more difficult to effectively utilise calories and, consequently, complicating the maintenance of a healthy weight.
Genetics also play a significant role in a person's predisposition to being overweight or obese, influencing the pattern in which the body stores fat.
As women age, a common observation is the rise in abdominal fat, even in the absence of weight gain. This phenomenon is often attributed to a decline in oestrogen levels, as oestrogen appears to influence body fat distribution.
How to Categorise Belly Fat
Belly fat poses a challenge as it encompasses more than just the layer of cushioning beneath the skin, known as subcutaneous fat. It also encompasses visceral fat situated deep within the abdomen surrounding internal organs.
Belly fat is often categorised into two main types: subcutaneous fat and visceral fat.
Subcutaneous fat:
This is the fat that lies just beneath the skin. It's the visible fat that you can pinch. While excess subcutaneous fat can contribute to a larger waistline, it's generally considered less harmful than visceral fat.
Visceral fat:
This type of fat is more concerning for health. Visceral fat is deep within the abdominal cavity, and surrounding organs such as the liver, pancreas, and intestines. High levels of visceral fat have been associated with an increased risk of various health conditions, including heart disease, type 2 diabetes, and certain cancers.
Top 5 Foods To Burn Fat Around Belly
1. Green Tea
Numerous studies have provided evidence that green tea components enhance fat metabolism. Several studies have revealed the potential of green tea in reducing the risk of diabetes and coronary heart disease and its positive impact on weight loss and glucose level control. Additionally, consuming green tea may lead to fewer spikes in blood glucose levels due to the presence of antioxidants called catechins.
The compounds found in green tea interact with essential digestive enzymes such as amylase, glucosidase, and lipase, which are crucial for breaking down carbohydrates and lipids.
The components in green tea reduce the body's absorption of fats, carbohydrates, and calories, ultimately contributing to weight management. Additionally, green tea supports lipolysis, the process of breaking down lipids to generate energy or other substrates required for the body's metabolism.
2. Apple cider vinegar
Apple cider vinegar stands as a kitchen essential worldwide. Regarded as a low-calorie beverage, it is believed to enhance satiety and deter unhealthy cravings.
There is some supporting evidence suggesting that the consumption of apple cider vinegar early in the morning may facilitate faster weight loss and hasten the process of fat burning. As it primarily functions as a detoxifying agent - taking a shot of apple cider vinegar in the morning can effectively eliminate toxins from the body, providing a fresh start.
Apple cider vinegar is credited with enhancing metabolism by balancing pH levels, reducing serum triglyceride levels, and influencing BMI values.
3. Lemon
While lemon water diets have gained popularity as a way to lose weight, there is limited evidence supporting their effectiveness. It appears that the primary benefits may stem from increased water consumption rather than the addition of lemon.
Research indicates that drinking water before meals might reduce food intake, proving an effective strategy to lose weight. Although some studies propose that lemon detox diets contribute to weight loss, this effect is likely due to calorie restriction rather than any specific property of lemons.
4. Cinnamon
When incorporated into a well-balanced diet and regular exercise routine, cinnamon may potentially accelerate your weight loss efforts.
Several studies have proposed that cinnamon could help lose weight through various mechanisms, including enhancing metabolic rate, stabilising blood sugar levels, and managing appetite.
Cinnamon is rich in minerals like calcium, iron, zinc, magnesium, phosphorus, and potassium and vitamins such as C, K, and A Dearfolate. Additionally, it contains various beneficial substances, including antioxidants.
5. Ginger
Incorporating ginger juice into your routine is an additional approach to harnessing to burn fat and the weight loss advantages of ginger. A 2017 study by Sharifi-Rad, Mehdi et al suggests compounds like zingerone and shogaols present in ginger may contribute to weight loss by influencing intricate physiological processes related to fat metabolism.
Typically, ginger juice is blended with other components to moderate the intense, spicy flavour of pure ginger. These additional ingredients, such as honey, lemon juice, and water, not only contribute to diluting the taste but also bring their own hydrating, antioxidant, and immune-boosting properties.
Ginger has shown potential in aiding weight loss. By combining ginger with other ingredients rich in antioxidants, blood-sugar stabilisers, and anti-inflammatory properties, you are setting the stage for a proactive step toward achieving a healthier weight.
A comprehensive review published in Critical Reviews in Food Science and Nutrition in 2018 assessed evidence regarding ginger's impact on weight loss and associated markers of obesity, incorporating 14 high-quality studies. The findings indicated that ginger consumption led to a reduction in participants' body weight, waist-to-hip ratio, and certain markers associated with blood glucose metabolism. However, ginger did not have a significant impact on other markers like BMI and total cholesterol.
Excessive belly fat increases the risk of various health issues, and its causes often include an unhealthy diet, insufficient physical activity, and inadequate or poor-quality sleep.
Adopting a healthy diet and incorporating regular physical activity into one's lifestyle can contribute to the reduction of excess belly fat, consequently lowering the associated health risks and burn fat.
