Deep belly fat is a notoriously dangerous fat deposit that poses insidious health risks and is defined within a waist circumference of 103 cm (40 in) or more in men or 88 cm (35 in) or more in women. In this post, we outline the dangers of deep belly fat and examine 5 methods to sustainably cut them down, without side effects.
What is belly fat?
Belly fat, also known as abdominal or stomach fat, refers to fatty deposits within and around the abdominal cavity that cushion vital organs in the region, provide padding for abdominal muscles, and insulate internal organs from shock and external influences. Belly fat can be:
- Subcutaneous fat that exists just below the skin and is seen on the outside, or
- Visceral “deep belly” fat that exists within the abdominal cavity
While subcutaneous fat may not be pleasing to the eyes, most of the health challenges it poses are consistent with fat build-up in other areas of the body and do not register an immediate red alert.
Deep belly fat, on the other hand, builds up to a slew of health complications. It not only surrounds organs in the abdomen (potentially taking up more real estate and competing for space), but it also increases the risk of cardiovascular disease, colon cancer, and stroke, besides releasing hormones that are linked to diabetes.
Related Article: Best Ways to Lose belly fat
What causes deep belly fat?
The overarching factor that leads to the accumulation of belly fat (and, by extension, deep belly fat) is aging and the resulting slowing down of metabolism. Simply put, the body no longer functioning as efficiently as it used to will not convert calories to energy or draw on fatty deposits as quickly.
Deep belly fat can also be caused by genetic factors, diet & lifestyle choices, and certain medical conditions.
How to reduce deep belly fat
- Be mindful of what you eat
- Don’t be sedentary, exercise!
- Sleep more, stress less
- Combine intermittent fasting with protein pacing
- Use a non-surgical weight loss method: Coolsculpt therapy
Be mindful of what you eat
Deep belly fat, like fat in other areas of the body, is caused by a positive energy imbalance, i.e., taking more chemical energy in food calories than you’re spending off in mechanical energy and physical activity. It bears to reason that the fewer calories your diet packs in, the less likely you are to add up fat.
There’s, however, a lot more to your culinary choices – if you want to cut down belly fat – than having a calorie deficit. In addition to calorie reduction, you can harness other food groups to provide metabolism-enhancing nutrients and consciously reduce fat and sugary overloads.
Carbohydrates
Carbohydrates provide calories, which energizes and fuels physical activity. However, if your daily calorie intake consistently exceeds your physical output, it will aggregate into fat storage over time (the excess calories are stored as fat). Two main options are available, in this regard:
- You can reduce your carb intake to more closely mirror your physical expenditure, ideally with a dietician’s assistance, or
- You can substitute refined carbohydrates, like white bread and refined grains, which are ultra-high in calories for complex carbohydrates, like fruits and vegetables which are comparatively healthier.
Proteins and soluble fibers
Proteins and fibers are essential components of most weight loss diets with unique traits that mitigate fat gain in the first place. The former supplies the fullness hormone, peptide YY, that causes you to feel full quicker and inhibits overeating, a crucial precursor of weight gain and deep belly fat. Proteins also help you retain metabolically active muscle mass through the inevitable weight loss that a low-carb diet and exercise will normally induce.
Soluble fibers, like protein, also reduce your tendency to overeat, as they keep the food in digestion for much longer (it forms a gel that slows down food through the digestive system). Some simple diet adjustments can rapidly steer your nutritional intake toward fiber. These include opting for brown rice instead of white rice, and whole grain bread instead of white bread.
Fat and sugary foods
The fact that fruits and veggies are preferable alternatives to sugary snacks is probably not news for you. Nor is it news for the more than 90% of US adults who report eating at least one snack on any given day!
Convenient as snacks are, they typically pack in an outrageous amount of sugar and trans-fat, which, when consumed consistently, is like extending an open invitation to visceral deposits – complete with red carpet.
In general, it would benefit you to steer clear of processed sugar and trans-fat (often labeled in nutritional profiles as partially hydrogenated fat) as it causes weight gain and has also been linked to an increased risk of disease.
A better alternative is to get healthy fat from foods like eggs, olives, avocados, and nuts. You can also satiate your sugar cravings, albeit moderately, with fruits like pineapples and bananas, which balance their natural sugar content with a plethora of nutritional benefits, including a good glycemic index that regulates blood sugar levels to prevent a spike.
Note: Alcohol contains high sugar content, and overconsumption has been linked to the onset of visceral fat. Instead of excess alcohol, drink water – a zero-calorie substitute that supports metabolism and fuels stronger exercises.
Related Article: Top 5 Clinics for Fat Removal in Dubai
Don’t be sedentary, exercise!
The importance of exercise in losing weight is widely documented with research showing that even regular walks contribute to weight loss and maintenance, more than was previously thought. Exercise can be highly beneficial for belly fat in particular, as it reduces the circulating levels of insulin – which causes the liver to draw up fatty acids, especially those near visceral deposits.
Although the length, intensity, and ‘belly impact’ of exercise are key considerations when tackling deep belly fat, you can still incorporate exercises into your everyday routine. Simple adjustments, like taking the stairs instead of elevators, walking short distances instead of driving, and using an office standing desk, can compound over time to outstanding results. In general:
- Aerobic/cardiovascular exercises, e.g., running, directly affect your heart rate and provide quicker gains in burning calories and reducing fat, especially when carried out in high-intensity intervals.
- Weight-lifting, also known as strength or resistance training, helps you build leaner muscle mass which is more metabolically active, even at rest.
- Crunches, knee hugs/pull-ins, inverted v planks, and other abs workouts improve abdominal muscle tone.
Exercises are more effective when combined with healthy eating and quality sleep.
Sleep more, Stress less
Not getting sufficient sleep (at least eight hours on average) can cause poor choices during the day, like binge eating and unhealthy snacking!
Besides leaving you too knackered to exercise, a direct consequence of poor sleep is stress. Stress is known to trigger the production of cortisol, the ‘stress hormone’ that stimulates cravings for sugary and fatty foods. As more and more people report sleep deprivation, several techniques for relieving stress have begun to receive significant attention.
Please consult your doctor if you’re experiencing any sleeping disorders.
Combine intermittent fasting with protein pacing
To shed belly fat faster, you can collaborate with a dietician to develop a safe intermittent fasting schedule replete with proteins during the ‘eat sessions’. Intermittent fasting is an eating pattern where periods of going without food are interrupted by periods of eating in a repeated cycle. It can be full-day fasts for a few days per week followed by a normal eating routine for the other days. And can also be intermittent daily fasts for several hours a day, rounded up by healthy meals for the remaining hours.
Protein pacing, the daily consumption of several high-nutrient meals at spaced intervals, is an eating method followed by fitness icon and football/ YouTube megastar Cristiano Ronaldo. He revealed in 2023 that he eats up to six small meals a day in a high-protein diet, with lots of whole grain carbs, fruit, and vegetables.
Use a non-surgical weight loss method: Coolsculpt therapy
There are several non-surgical methods for removing fat, but none is more suited to belly fat than Cryolipolysis or Coolsculpt therapy. In Coolsculpt therapy, the abdominal regions are subjected to sub-zero exterior temperatures that break down fatty cells.
Although it produces outstanding short-term results, Coolsculpt therapy should still be combined with healthy eating, exercise, and other positive lifestyle changes for sustainable gains.
Why Elegant Hoopoe?
Elegant Hoopoe is a health and aesthetics center in Dubai specializing in non-invasive fat reduction, muscle building, skin appearance, and more. The company has the latest slimming devices and cutting-edge technology that helps them tailor effective treatment plans to each client.
