We all desire to remain in perfect shape. That’s why we try to look fit in the eyes of others to give us the satisfaction of being healthy. We are so possessed with the notion of being healthy without actually caring about our own bodies.
Due to our unhealthy eating habits and lifestyle, most people start accumulating body fat over time. The most commonplace in our lower belly. Lower belly pooch won’t go away easily. It is often embarrassing and also leads to health complications if it isn’t under control.
Most people will say that their lower belly pooch won’t go away, but oftentimes this is because they need to make changes to their diet or their lifestyle. In this article, we will show you the reason for your belly pooch and how to get rid of it in no time.
What is Belly Pooch?
By “Pooch” we are actually meaning “Body Fat” which is accumulating into your belly and other areas of your body. We all have a decent amount of fat into our body and we also need it.
But when the percentage of body fat exceeds a certain level with the ratio of total body weight, we call that person “Obese”. The acceptable amount of body fat for men is 25% and 32% for Women.
In both cases, the belly is the part where most of the fat content is found.
Fat Production and Storage
To understand how to get rid of the lower belly fat, first, we must understand what fat is and how it is accumulated into our belly?
Fats, a subgroup of lipids, are also known as triglycerides, meaning their molecules are made from one molecule of glycerol and three fatty acids.
Fats in the body serve mainly as an energy storage system. It is substances that help the body use some vitamins and keep the skin healthy; they are also the main way the body stores energy. Half of our energy comes from fat.
Fat from food is broken down into fatty acids, which can travel in the blood and be captured by hungry cells. Fatty acids that aren’t needed right away are packaged in bundles called triglycerides and stored in fat cells.
So in short, Fat is the excess amount of energy that our body cannot process. As a result, it is stored in our body as a form of triglycerides (Lipid)
Reason lower belly Pooch Won’t go away
Most of the fat accumulated in the human body appears in the lower belly region. There is some reason that you cannot get rid of these excess body fat and sometimes body fat becomes a reason for the mental stress of an individual.
Among the many reasons, we will try to illustrate the most severe ones.
Your daily calorie balance is determined by how many calories you consume versus how many you burn.
When you eat more than you expend, this is known as a calorie surplus. Your body may store these additional calories as fat. Overeating may be especially problematic for developing excess body fat or obesity because you may be consuming far more calories than you need.
That said, overconsuming protein doesn’t likely increase body fat due to the way it’s metabolized. Excess calories from carbs and fats are much more prone to boost body fat.
Overconsumption of processed food
Some processed food that we take on a daily basis like chips, pizzas, burgers, refined grains like white bread, refined sugars in sweetened drinks, and beverages tremendously increase inflammation in our body.
Eating a larger amount of this food will just decrease your ability to lose that stubborn belly fat. To add the list, processed meat which is filled with saturated fat will also have an effect on your lower belly pooch.
Wrong Fat Consumption
The body doesn’t react well enough to all fats in a similar way. Research shows that high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, says Patton.
On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good.
But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so we need to be careful about what kinds of fat we are consuming. It is very important to maintain a proper track of fat consumption.
Addiction to Drugs
Weight gain or body fat redistribution are common side effects of many widely used drugs. Weight gain amounts varying between a few kgs to an increase of 10% or more of initial body weight have been described.
Often accompanying this weight gain are worsened health risks, including an increased incidence of the metabolic syndrome, type 2 diabetes, and other cardiovascular risk factors.
Many widely used drugs cause weight gain that especially in susceptible individuals may lead to patients becoming overweight or obese. Other drugs predominately influence body fat redistribution through increases in central adiposity, including visceral fat accumulation, and/or subcutaneous fat atrophy (lipodystrophy).
There are several drugs that are responsible for weight gain especially, in your lower belly region including Insulin, sulfonylurea (SU), and thiazolidinediones (TZD), Metformin, and Dipeptidyl Peptidase-4 (DPP-4).
Obesity is the root of many problems. If you are slightly off the weight charts, you may gain more pounds than others. Obese people have greater BMI (Body Mass Index) than normal. Their body tends to store more fatty tissue. Eventually, this process accelerated during pregnancy.
As a result, the stretch marks are seen in women who have gained more weight before becoming pregnant. To remove stretch marks you can read cupping therapy for stretch marks.
Lack of physical exercise
To banish stubborn belly fat, you have to ramp up your workouts. In a study published in the journal Medicine and Science in Sports and Exercise, people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan.
(In fact, the low-intensity exercises experienced no significant changes at all.) “You need to exercise at full intensity because the end goal is to burn more calories, and high-intensity exercise does just that,” says Natalie Jill, a San Diego, Calif.-based certified personal trainer.
High-intensity workouts mean you’re going all out for as long as you can. If this sounds intimidating, think of it this way: You’ll burn more calories in less time.
Also, you can read “why can’t you shower after cupping”?
Disadvantages of having lower belly fat
We all care about our appearances, the way we look. Having a lower belly pooch is quite uncomfortable as it is injurious to our health. The blowback of heaving belly fat includes,
- Overweight: If you don’t get rid of your bally pooch, they may stay forever. This can lead to an increase in body weight. Some may have a higher hip circumference. You may be lost your typical body figure
- Diseases: Obesity has always warranted for graver health issues. Excessive weight is never good for you. You may face severe cardiovascular and metabolic disorders. Hypertension, diabetes mellitus, renal disease, and the list continues.
- Poor mental health: A big bad belly that you can’t hide from anyone definitely put you in a mental state of stress as well as will harm your social interaction.
How to get rid of “Lower Belly Pooch”
Well, if you are worried about your health and conscious about your appearance, then you should start to give some decent amount of thought about the solution to your problem. There is some measure that you can take and that will also prove profitable in your run to remove your belly fat.
Change your diet
The first logical step would be to make some changes in your daily food consumption. You have to follow a strict routine about what you are consuming in your daily meal.
Cut down saturated carbs and fats. Use a plant source for your nutrients. Eat lots of fresh fruits and vegetables. If you stick to a balanced diet and exercise regularly, you will see the difference on your own in a short period of time.
Cardio and Strength Training
Experts generally favor 30 to 60 minutes of moderate cardio on most days of the week and full-body strength training on at least two days per week to lose weight. By incorporating high-intensity intervals, or HIIT, into your cardio routine, you have the upper hand.
According to the Journal of Obesity, HIIT is more effective in reducing belly fat than any other type of exercise. Simply incorporate short bursts of vigorous cardio into your workouts, such as switching between a jog and a sprint.
Avoid sugar and sugar-sweetened drinks
Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain. Studies show that added sugar has uniquely harmful effects on metabolic health.
Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver. Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat.
A study observed that children were 60% more likely to develop obesity with each additional daily serving of sugar-sweetened beverages. Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks.
Get good Sleep
Multiple studies have shown an association between short sleep and weight gain. When you’re low on sleep, activity in the brain’s frontal lobe (the sensible decision-making part) is impaired.
At the same time, the more ‘primal’ parts of your brain that deal with things like desire and motivation are lit up. Inadequate sleep also wreaks havoc on your metabolism. When the body doesn’t get enough rest, it conserves energy by slowing down basic functions.
The combination of uncontrollable cravings, little willpower, and inefficient processing is an open invitation for fat storage. Follow our advice to improve your sleep tonight
Give up Smoke and Drugs
The continuous smoking and drug abuse is a big factor in this case. If you are high on body fat you should reduce or give up those habits. Don’t continue smoking. Try reducing the amount step by step. Try alternative ways to satisfy your tobacco cravings.
Reduce your stress levels
For better results to reduce your lower belly pooch, you have to maintain a nominal stress level. Studies show that people who are in stress will more likely to consume more food than normal people which leads to an increase in your body fat percentage.
To reduce those extra pounds, you have to stay relaxed and clam at a certain mental level and continue your exercise routine along with a balanced diet.
If you are interested in yoga then you can read our another blog,” Yoga before or after the workout“.
In the end
To lower belly pooch, diet and exercise are the main two keys to push you back to your desired body shape. Along with low carbohydrate and sugar consumption. Abdominal fat, or belly fat, is linked to an increased risk of certain diseases.
To keep healthy, you need to take certain steps to ensure the good health and well-being of you and your family.