It’s common to get a fat belly as people ages. However, it disgusting when you are overweight as well. Getting rid of a fat belly can be done through many way like surgery, exercises, good diet plan and many. The question many people ask these days is : how many squats a day to lose belly fat. This article will explore which kind of exercises can help you get rid of your fat belly.
Causes of Fat Belly
1. Poor diet
Sugary food such as cakes and candy, and drinks such as soda and fruit juice, can
- cause weight gain
- Slow a person’s metabolism
- reduce a person’s ability to burn fat
Low-protein, high-carb diets may also affect weight. Protein helps a person feel fuller for longer, and people who do not include lean protein in their diet may eat more food overall.
Trans fats, in particular, can cause inflammation and may lead to obesity. Trans fats are in many foods, including fast food and baked goods like muffins and crackers. The American Heart Association, recommends that people replace trans fats with healthy whole-grain foods, monounsaturated fats, and polyunsaturated fats. Reading food labels can help a person determine whether their food contains trans fats.
2. Too much alcohol
Consuming excess alcohol can cause a variety of health problems, including liver disease and inflammation.
A 2015 report on alcohol consumption and obesity found that drinking excess alcohol causes males to gain weight around their bellies, though study results in females are inconsistent.
3. Lack of exercise
If a person consumes more calories than they burn off, they will put on weight. An inactive lifestyle makes it hard for a person to get rid of excess fat, particularly around the abdomen.
A steroid hormone known as cortisol helps the body control and deal with stress. When a person is in a dangerous or high-pressure situation, their body releases cortisol, and this can impact their metabolism.
People often reach for food for comfort when they feel stressed. Cortisol causes those excess calories to remain around the belly and other areas of the body for later use.
There is some evidence that a person’s genes can play a part in whether they become obese. Scientists think genes can influence behavior, metabolism, and the risk of developing obesity-related diseases. Environmental factors and behavior also play a role in the likelihood of people becoming obese.
6. Poor sleep
A 2013 study links weight gain to short sleep duration, which could lead to an excess of belly fat. However, causality cannot be inferred from this study.
Short duration of sleep is linked to an increase in food intake, which may play a part in the development of abdominal fat.
Not getting enough good sleep also may, potentially, lead to unhealthy eating behaviors, such as emotional eating.
Researchers may not consider smoking to be a direct cause of belly fat, but they do believe it to be a risk factor.
A 2012 study published in the journal PloS one showed that, although obesity was the same between smokers and nonsmokers, smokers had more belly and visceral fat than nonsmokers.
How many squats a day to lose belly fat
There is no required number of squats per day for a person to lose belly fat. It all depends on one’s endurance, age and health. But if you are a newbie, you must go cautiously. Overtraining your body will have no positive effects. If you want to lose weight through squatting, it’s important to be regular. It is thanks to this regularity that you will observe the first results. Now you want to know how many squats to do per day to lose weight? There is no definite figure. It depends on your build and activity level.
Nevertheless, it can be said that for a person with a normal BMI, it is advisable to do 4 sets of 15 repetitions daily. With these daily exercises, you will gradually become more refined. Another trendy method to lose weight with squats is the famous 30 days squats to lose belly fat challenge. This is a 30-day program to help you lose weight quickly. The principle is simple, 30 days squats challenge, and the number increases daily.
Thus, the first day, you do 30 squats, the second day, 40 squats, etc.. At the end of the month, you will have to do 250 squats. Luckily, every 4 days you can rest and recuperate a little.
Other Ways to Lose Belly Fat and Live a Healthier Life
Apart from exercises like squatting, it’s possible to target belly fat specifically when you diets.
Here are other ways to lose belly fat.
1. Try curbing carbs instead of fats.
When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet—28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet.
2. Eat more Fiber
Foods that are high in refined carbs and sugar don’t actually tame your hunger, so you end up reaching for more. Instead, eat more fibrous foods like whole grain breads, oats, vegetables, fruits, beans, legumes, and chia seeds. “They fill you up more,” says Dr. Cheskin, as fiber helps slow your digestion.
A 2015 study from the Annals of Internal Medicine showed that for those who have a hard time following a strict diet, simplifying the weight loss approach by just increasing fiber intake can still lead to weight loss. Women should aim for at least 25 grams of fiber per day (based on a 2,000-calorie) diet, according to the most recent U.S. Dietary Guidelines. Start with our high-fiber diet plan.
3. Keep moving.
Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin -which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.
The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.
4. Eat more protein
There’s a reason everyone harps on about protein: Not only does it help keep you full, but it’s also responsible for repairing the tiny tears caused by strength training in your muscles. This helps them grow bigger and stronger, nudging out body fat in the process. As a general rule of thumb, aim to get at least 70 grams of protein throughout the day, says Dr. Cheskin.
This is especially important before you exercise. We’re all guilty of going hard at the gym, and then heading straight to Chipotle afterward because we’re super hungry. The result? You eat more calories than you burn and end up with excess belly fat.
Reduce your stress and have enough sleep
Stress activates a hormone in your body called cortisol. More cortisol activates your body’s “fight-or-flight” response, which triggers the storage of more visceral fat. Try yoga or mediation to lower your stress level.
A study in Sleep found routinely logging less than five hours of sleep a night to be associated with a significant increase in both visceral and subcutaneous fat accumulation among adults younger than 40.
“Poor sleep has been linked to the accumulation of body fat, as well as insulin resistance,” says Dr. Kroll. “Better sleep hygiene and stress reduction can help with fat loss.”