For many people, losing belly fat is one of the most difficult aspects of weight loss. Belly fat can quickly accumulate due to unhealthy eating habits, stress and lack of exercise. Fortunately, with the right approach, you can effectively tackle this fat and burn belly fat quickly. In this blog, you will discover what exactly belly fat is, why it can be dangerous and how you can reduce it in a healthy way.
What is belly fat?
Belly fat is simply the fat that accumulates around your belly. There are two main types of belly fat:
- Visceral Fat : This type of fat is found deep within your abdominal cavity, surrounding vital organs such as your liver, stomach, and intestines. Visceral fat is ingrained in the body and plays an essential role in protecting these organs. A certain amount of visceral fat is necessary because it acts as a protective layer. This helps to absorb shocks and ensure the stability of the organs. In addition, visceral fat has a metabolic function. It helps to store and release energy when needed. However, too much visceral fat can be harmful because it increases the risk of health problems such as type 2 diabetes and cardiovascular disease.
- Subcutaneous Fat : This fat is located just beneath the skin and is less harmful than visceral fat, but can still be unhealthy if you have too much of it. One major difference is that subcutaneous fat is visible and you can actually grab it. It is important to burn both visceral and subcutaneous belly fat to maintain good health.
What are the main causes of belly fat?
Belly fat is caused by several factors. The main causes are:
- Stress : When you are stressed, your body produces the hormone cortisol. This hormone increases the storage of fat, especially around your belly. This is known as cortisol belly fat burning, which can be difficult without stress relief.
- Poor Diet : Diets high in sugar, refined carbohydrates, and unhealthy fats are major contributors to belly fat storage. Soda and other sugary drinks, white bread/refined grains, and trans fats (such as those found in fried foods) are major culprits. Excessive caffeine consumption can also indirectly contribute to belly fat by increasing cortisol levels. While healthier choices can help reduce belly fat, ultimately, a calorie deficit is essential to see real results.
- Insufficient exercise : A sedentary lifestyle that doesn’t involve much exercise causes you to consume more calories than you burn, which often leads to fat storage around the belly area. Burning belly fat requires a balance between diet and exercise.
- Lack of Sleep : Poor sleep disrupts your hormones, which can contribute to weight gain and extra fat storage.
Why is it important not to have too much belly fat?
Too much belly fat is not only an aesthetic problem, but can also pose serious health risks, especially when it comes to visceral fat. This type of fat accumulates around your organs and can have a negative impact on your health. The consequences include:
- Cardiovascular disease : People with a high percentage of belly fat have an increased risk of heart attacks and strokes. This is because visceral fat can raise blood pressure and promote inflammation, which can damage blood vessels.
- Type 2 Diabetes : Excess visceral fat can cause insulin resistance, which increases your risk of type 2 diabetes. This makes it harder for your body to process glucose, which causes fluctuations in blood sugar levels.
- Chronic inflammation : Visceral fat produces pro-inflammatory substances that increase the risk of several diseases, such as cancer and liver disease.
Reducing visceral fat can significantly reduce your risk of these diseases and can help you burn belly fat quickly. (source)
What is a healthy amount of belly fat?
Although there is no set standard for the exact amount of belly fat, your waist circumference is often used as a good indicator of your health. For women, a waist circumference of less than 80 cm is desirable, while for men, a waist circumference of less than 94 cm is ideal. This measurement gives a reasonable idea of the amount of fat around your abdominal area, which is important because excess fat here poses a greater risk to your health.
In addition, the Body Mass Index (BMI) is often used to get a general indication of your body fat. Although it is a useful tool, BMI also has limitations, especially when it comes to belly fat.
- BMI doesn't look at fat distribution : It gives an overall picture of your weight in relation to your height, but it doesn't take into account where the fat is stored.
- BMI does not distinguish between fat and muscle mass : Someone with a lot of muscle mass may have a higher BMI, while that person may have hardly any fat, let alone belly fat.
- BMI and Age : As you age, your body composition changes. You may gain more fat and lose muscle mass, even with a healthy BMI.
Therefore, in addition to using BMI, it is important to also measure your waist circumference for a more complete picture of your health.
5 Effective Ways to Burn Your Belly Fat
There are several ways to effectively burn belly fat. Here are some proven methods to reduce your body fat percentage:
Measure your waist size
Regularly measuring your waist circumference will give you a good insight into your progress. Use a measuring tape and measure at navel height. By keeping track of your measurements weekly, you can see if you are making progress. This is an important step if you want to know how to burn belly fat.
Stress management
Stress plays a major role in storing belly fat, mainly through the influence of the hormone cortisol. With prolonged stress, cortisol levels remain elevated, which causes your body to store more fat, especially around the belly. Relaxation techniques such as yoga, meditation and breathing exercises help to lower cortisol levels and contribute to the reduction of fat storage. This is an effective way to burn belly fat.
Cardio and strength training
Exercise is essential for burning belly fat. Belly fat burning exercises, such as running, cycling and swimming, help you burn calories and improve your fitness. Interval training and HIIT (High-Intensity Interval Training) are particularly effective for burning fat, including belly fat.
In addition, strength training is important because building muscle mass increases your metabolism. The more muscle mass you have, the more calories you burn, even at rest. Exercises such as squats and lunges are great for building muscle and reducing fat. This is often the best way to burn belly fat.
Power supply
What you eat plays a crucial role in losing belly fat. By making strategic choices and being aware of your diet, you can reduce belly fat storage and better support your body. Here are some effective guidelines:
Avoid simple sugars : Sugary snacks and drinks like soda, candy, and pastries contain simple sugars that quickly spike your blood sugar. This stimulates the production of insulin, a hormone that promotes fat storage, especially around the abdominal area. Instead, opt for slow carbohydrates like whole grains, vegetables, and legumes, which keep blood sugar levels stable and provide long-lasting energy.
Eat less often : By eating less often (for example 2-3 main meals a day and 1 snack moment instead of snacking constantly), you give your insulin level the chance to drop between meals. This has a beneficial effect on fat burning, because a low insulin level encourages the body to use fat reserves. Eat less often, but make sure your meals are nutritious and satiating to reduce cravings.
Curb cravings and increase satiety : A high-protein diet can help tremendously, as proteins keep you full for longer and boost your metabolism. Choose foods like chicken, fish, eggs and legumes to suppress hunger and support your fat burning. Healthy fats, such as those found in avocados, nuts and olive oil, also contribute to a long-lasting feeling of satiety.
Use a structured eating plan : A personal eating plan provides structure and helps you eat more consciously. It prevents impulsive eating binges and provides stability, especially if you tend to snack regularly. At Sterrenstof we also offer a personal eating plan that is tailored to your needs and goals, giving you a targeted plan to reduce your body fat percentage.
Burning belly fat through food requires a well-balanced diet and can be supported by supplements. The Sterrenstof Fatburner helps to reduce your hunger, supports the metabolism and fat burning and ensures an activation of the natural energy* . For people who struggle with cravings, the Fatburner without caffeine can also be effective in reducing the feeling of hunger and maintaining a healthy blood sugar level* . Would you like more structure in your diet? Then also consider a personal nutrition plan from Sterrenstof for extra support and a step-by-step plan on the way to your goals.
4 Exercises to Burn Belly Fat Fast
Losing fat requires a combination of healthy eating, strength training, and cardio exercises. Here are some of the most effective belly fat burning exercises that will help you burn more calories :
- Planks : Strengthens your core and helps burn belly fat.
- Bicycle crunches : Trains your oblique abdominal muscles and helps burn fat.
- Mountain climbers : An intense cardio exercise that increases your heart rate and helps burn fat.
- HIIT (High-Intensity Interval Training) : Short, intense workouts help you burn calories quickly and increase your metabolism.
Note that at the end of the day, your calorie deficit will continue to be the key to losing weight and burning fat. As long as you are not in a calorie deficit, you will not lose weight.
How do you burn extra belly fat?
In addition to exercise, nutrition plays an essential role in burning belly fat. Some additional tips are:
- Healthy Snacks : Choose protein- and fiber-rich snacks like nuts, seeds, or hummus to stay full longer and prevent unhealthy cravings.
- Drink enough water : Water helps your body flush out waste products and keeps your metabolism active, which is essential for burning fat.
- Eat more protein : Protein helps build muscle mass, which helps your body burn more calories, even at rest.
Check your entire lifestyle
Burning belly fat goes beyond just diet and exercise. Your lifestyle plays a big role. Get enough sleep (7-8 hours per night) and try to create regularity in your eating and exercise patterns. By adjusting your daily habits, you will see results faster and more effectively.
Conclusion
Losing belly fat can be a slow and sometimes frustrating process. The road to success is rarely a straight line. It is important to remain consistent and be patient. Lasting results take time and dedication. If you are still struggling, you can always ask for help. At Sterrenstof we are here to support you with the right products and advice to achieve your goals.
Service from Sterrenstof
At Sterrenstof we understand how challenging it can be to lose belly fat, especially if you notice little progress. Our products, such as the Fatburner and Fatburner without caffeine , can help you by boosting your metabolism and controlling your cravings. For personal advice and support, you can always contact our customer service . We are ready to help you on your way to a healthier and fitter life.
*= health claim evaluation is ongoing.
In this weight loss blog, nutritionists Noah and Iryna, both graduated in Nutrition and Dietetics, share their extensive knowledge. With a solid background in scientific studies and practical applications, they offer in-depth insights into effective weight loss strategies. I, Sietze, contribute my practical experience gained through years of fitness and a personal interest in nutrition. Together we offer a holistic view on healthy and sustainable weight loss, with Noah and Iryna's advice as the central focus.