Tuesday, August 18, 2015

Why Do You Get Belly Fat?

Some amount of belly fat is normal, it helps to cushion the bones and organs and provide protection. Well excess fat might become a cause of concern. Don’t worry; you can cut any type of fat by doing exercise and following a strict diet low on carbs. There are a number of reasons for belly fat in teens and adults.
a. Genetics:
Scientists have discovered that the number of fat cells you will develop depends entirely on your genes. If your parents or grandparents had excess belly fat, you too might have the same. Yes, it is true genetics is a determinant of how the fat is distributed.
You may have apple-shaped or pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure.For those who are pear-shaped, the fat tends to accumulate in the lower part of the body like the buttocks. But for those who are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat, it is either visceral which accumulates around the abdominal organs or subcutaneous which occurs between the skin and abdominal wall.
 cakap pasal genetiks ni, arwah datuk aku mmg perutnya macam mengandung 12 bulan....mebilah kut kalau perutku cenggitu....
b. Weak metabolism:
According to Mayo Clinic reports, as age increases the metabolism slows down and this cause belly fat. Women are more prone to belly fat than men.Weak metabolism is yet another reason.

You must have noticed that some of your friends eat a lot of sugar-based foods, fried foods or cold drinks. Yet they manage to keep a flat stomach. The reason being, they have a very high metabolism rate. If your metabolism is not good, you may have a bloated stomach. Thyroid conditions, diabetes and other medical conditions can be the reasons behind slow metabolism.
 memang perasan yang sekarang ni metabolisme dah down gila²
c. Hormonal Changes:
You might have heard the word ‘middle- age spread’. This means, as women progress towards their middle years the ratio of body fat increases compared to the body weight.During menopause, when the levels of estrogengoes down and the amount of androgens or male hormones increase then there is an increased risk of fat accumulation in the waist.Hormones actually regulate the fat concentration in the body, and your figure depends entirely on it!
 aku memang tengah ada masalah dengan hormon ni!!! 
d. Stress and hypertension:
Stress increases the levels of cortisol in the blood and it leads to fat accumulating in the body.
stress pun iya jugak
e. Diseases:
Women suffering from diabetes, breast cancer, sleep apnea, colorectal cancer, cardiovascular disease and hypertension, stroke and metabolic syndrome have fat accumulation in the belly.

f. Sagging muscles:
If the muscles around your abdominal area are saggy, they may lead to a fat belly. All you need to do is tone your belly to get slimmer waistline!
 kena bersenam ni!
g. Poor posture:
Slouching is the main reason behind fat accumulation in the body.Learn to sit straight from your very childhood. Sitting with a curved back or spine may result in all the fat accumulation around your stomach area.

h. Sedentary lifestyle:
A sedentary lifestyle is one of the major causes behind the occurrence of belly fat. If you don’t indulge in any physical activity and spend most of the time sitting, watching T.V., reading etc., it is known as a sedentary lifestyle. Lack of regular exercise or not exercising at all can lead to fat storage around the belly area. In other words, being a couch potato will make you fat.
 yela..lifestyle pun dah berubah..menjadi pemalas....
i. Overeating:
If you eat too much, that can also lead to weight gain and belly fat. Coupled with a sedentary lifestyle, it can have major consequences.

Belly fat is in fact the colloquial term for abdominal fat. According to medical experts, belly fat can be potentially dangerous. Excess of it can lead to a number of health problems including heart diseases, high blood pressure, type 2 diabetes, a decrease in the level of HDL or good cholesterol, and can even lead to strokes or sleep apnea. You have to combat this problem before it gets too late
 erk...aku memang makan banyak
Cardio Exercises:
Cardio is one of the most effective ways to burn calories and shed unwanted flab from your body. Cardio exercises are immensely helpful for reducing belly fat. At the same time, doing cardio on a regular basis will offer you with other health benefits such as reduction of stress, an increase in your lung capacity, better sleep and a sense of overall well-being.
 You have to prevent your body from getting used to any fixed workout routine. Hence, you can switch occasionally. Try running for a change. It is an effective way to keep your heart rate up, burn calories and lose belly fat.
One of the very first cardio exercises to reduce belly fat is walking. Surprised? Do you think it’s too simple to be effective? Well then, you should know that walking is a great and effective way to burn away that ugly belly fat. In fact, it is an excellent fat burner for your entire body. If you follow a healthy diet along with walking at a steady pace for 30-45 minutes for at least 4-5 days every week, you will witness a gradual change in your weight. This low-impact exercise increases your metabolism as well as your heart rate. A heightened metabolic rate will burn away calories at a faster pace, thus helping to eliminate the fat accumulated around your belly. In fact, walking has a decreased risk of injuries and is considered to be a good workout for beginners.

If you don’t like running, try jogging instead. Research suggests that jogging is more effective at breaking down unwanted fat when compared to weightlifting. This is a form of aerobic exercise that is extremely useful for fighting obesity and staying fit.

This is another kind of effective cardio exercise that helps you to shed belly fat by burning calories. Ensure that your heart rate goes up while you are cycling.

With swimming you get cardio, weight loss and toning at the same time! The strokes that you choose should be up-tempo and strenuous in order to help you burn more calories. You can start with swimming 1-2 times every week.

You can follow these effective and simple exercises to reduce belly fat. You can easily do most of these exercises at home without the help of any personal trainer. All you need is determination and a lot of stamina. Reducing tummy fat is no longer an elusive dream!

1. Eat Right:
Reducing abdominal fat is 80% about eating the right food. Have a healthy and balanced diet, with adequate macro and micro nutrients. Most importantly, skip takeaways and fast foods. Eat food prepared at home. Don’t have time? Go for raw fruits or veggies, or steam cooked veggies instead.

2. Drink Water:
Many get confused between being thirsty, tired or hungry, and end up nibbling sugary or fatty food. Always carry a water bottle. And make sure you keep sipping water throughout the day. One need to drink 6 – 8 glasses of water, though this depends on your weight and lifestyle. Calculate accordingly and make sure you consume enough water.
 disebabkan berat aku ni, aku kena minum air kosong sekurang-kurangnya 3.7 liter..pengsan mak
3. Short Bursts:
According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat. For example, if you are walking on a treadmill, randomly increase the speed for a few seconds and get back to walking.
  4. Say No to Sugar:
Sugar is one thing you should greatly reduce, if not omit from your daily platter. There are many sources of hidden sugar, so it’s a good idea to reduce sugar. Use alternatives like honey, palm sugar and licorice extract.
 nasi pun ada gula gaks....so kena kurangkan yea
5. Reduce Sodium intake:
Of course, you need to add salt to your food. Besides sodium salt, you have potassium, lemon and sea salts you can consider. Also, adding spices like pepper, a few herbs also helps reduce salt requirement.

6. Vitamin C:
Vitamin C is important for the secretion of carnitine, a compound that helps body convert fat into energy. Besides, it also helps block cortisol, a hormone that’s secreted by the body when under stress. Spike in cortisol levels is the main reason for abdominal fat.

7. Fat burning foods:
There are many natural ways to reduce fat. . Garlic, onion, ginger, cayenne pepper, cabbage, tomato, spices like cinnamon and mustard are some of the fat reducing foods. Consuming a few cloves of raw garlic and a 1-inch piece of ginger every morning is good for fat metabolism.

Having a glass of warm water with lemon juice and honey in the morning, is a popular option for weight loss. Similarly, there are many other ways to induct fat burning foods in one’s diet.

8. Include healthy Fats:
When trying to get rid of bad cholesterol, addition of good cholesterol can be helpful. Avocados, olives, coconut and nuts are few sources of good cholesterol.

9. Do not skip breakfast:
Many think skipping breakfast helps with quick weight loss. On the contrary, skipping breakfast is a major blunder. It increases bloating and pushes your body into starvation mode, a key for abdominal fat gain.
 hari-hari bawa bekalan sarapan..sampai kadang² kena perli...(ada aku kisah?)
Latest studies reveal having smaller and frequent meals is the key to maintain a healthy metabolism rate, which is important for weight management. So reduce the size of your meals and make up for it by snacking healthy. You could consider having dry fruits and nuts, raw veggies or fruits and steamed veggies
 source : here

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