The presence of excessive (abdominal) fat around our organs, also called visceral fat , increases the risk of cardiovascular problems.
Although the percentage itself can be lowered over your entire body, it does not work permanently with only special diets / nutrition and / or doing specific local exercises.
Our body does not get energy specifically from the fat that is around the abdomen, but gets energy from randomly all the fat that is stored all over the body. To burn the belly fat you will have to consume so much energy that the fat around your organs is also used. You can create this with the help of an energy deficit from a healthy basis.
Nevertheless, the body does have a preference for the place where the fat stores, which is under the influence of hormones. For example, the storage of fat around your organs is related to an excess of the hormone cortisol , the stress hormone. The more stress, and therefore more cortisol, the harder your body stores the fat in the place where you don’t want it right.
Now that you know that cortisol causes that fat around your belly, there is also part of the solution to get rid of it again. In addition to lowering the stress hormone, balancing your entire body contributes to reducing belly fat.
But how do you get your body in balance?
In addition to reducing that (unconsciously present) stress, it is very important to create a healthy(er) lifestyle. A lifestyle in which you reduce the fat percentage with a small energy deficit, but you ensure sufficient nutrients, minerals and vitamins.
This prevents your body from experiencing stress when you create a large energy deficit and your body stores the fat around your belly again.
Some additional concrete tips;
- Get plenty of exercise . For adults, 2.5 hours a week is considered moderately intensive exercise and 2.5 hours a week muscle and bone-strengthening activities.
- Make sure you have sufficient amount and a good quality of sleep . An adult has on average 7 to 8 hours a night. Young people need 9 to 10 hours of sleep.
- In terms of diet , avoid fast sugars that affect your blood sugar levels. By keeping it stable, you experience less appetite. Eating less sugars also allows the body to choose to burn fat instead of sugars.
- Eat enough healthy fats. These have a satiating effect and are important building materials.
- Eat more vegetables. The fiber makes them satiating and also contains many important vitamins and minerals that give you energy and lower your cortisol.
- Opt for a healthy and conscious starter instead of a dessert. This way you feed your body before you can go wild at dinner because you are full faster. That way you don’t need dessert.
- In addition to more fruits and vegetables, eat more nuts and seeds. Legumes contain more fiber and are super healthy.
- Drink plenty of water. About 1.5 to 2 liters per day.
- Lower your stress level . Stress can also be subconsciously present. And when you experience stress, look for the source of your stress. Do you reach for food that is rich in fats and sugars? Do you feel better then?
Would you like to take a closer look at your diet with one of our Weight Consultants, or take a look at your complete lifestyle (nutrition, exercise, stress and sleep) together with our Lifestyle Coach to see where there is room for improvement?
Our BGN Weight Consultants and Lifestyle Coach are eager to support you in your quest to create that balance for your ideal healthy lifestyle.
With kind regards,
Sharon de Groot, BGN Weight Consultant & Lifestyle Coach in Velserbroek & Schagen.
Eveline , BGN Weight Consultant Sports Nutrition in Velserbroek
Do you have questions? Feel free to ask them by email, whatsapp or by phone. We are happy to help you!
