Many patients and prospective patients come to us here at Body Details asking how to lose belly fat once and for all. Knowing how to lose belly fat effectively poses many health benefits, and likewise, there are significant risks to having excessive amounts of fat in the abdominal area. However, in today’s day and age, we know that it can be challenging to make ample time to exercise and surgery poses a great risk as well as financial cost.
Additionally, the reality is that exercise alone is generally insufficient in effectively minimizing fat on the stomach. It often takes a combination of various fat loss methods for our patients to see the results they are looking for. If the thought of spending endless hours at the gym seems daunting or unpleasant to you, you are not alone. The excellent news is that it is possible to learn how to lose belly fat without exercise or surgery, quickly, effectively, and safely.
How Much Belly Fat Is Too Much?
There is a preconceived notion that a person must be significantly overweight for their belly fat to pose a danger to their health. However, this is not actually the case. One of the best ways to know whether you have an excess amount of belly fat is to take a proper waist measurement. According to the Mayo Clinic, a waist measurement of greater than 35 inches in circumference can negatively impact women’s health, while men’s waist measurements should not exceed 40 inches.
To measure the circumference of your waist, follow the instructions below:
Step One: Properly identify the area of your waist. Your waist is the most narrow part of your midsection, typically a few inches above your belly button and a few inches below your rib cage.
Step Two: Using a flexible measuring tape (measuring tapes made from cloth work well for this purpose), wrap the measuring tape around your body directly at waist-level. Be sure to exhale fully before you begin measuring, and do not hold your breath during the process.
Step Three: Make sure that the measuring tape is not too snug around your body, yet not too loose either. The measuring tape should sit flush against your skin or clothing but not be so tight that it digs into your skin.
Step Four: Once you successfully wrap the measuring tape around your body, mark the spot where the two ends match with your finger. Do not take your finger off this spot.
Step Five: Let the measuring tape fall away from your body and examine the spot where your finger is resting to read the number of inches. This number is your natural waist measurement, in inches.
Pro Tip: Not everyone has a measuring tape at home that is suitable for the purpose of determining waist circumference. If you do not have a flexible measuring tape, use a piece of string or a spare shoelace instead. Follow steps one through four, and instead of step five, measure the specified length of fabric with a ruler.
Subcutaneous vs. Visceral Fat
If you are in search of how to lose belly fat without surgery, it’s essential to know that there are two different types of abdominal fat. The two different types are subcutaneous abdominal fat and visceral fat. Subcutaneous abdominal fat is the layer of fatty tissue that is directly below the surface of your skin. This is the fat that is most visible to the eye that you can pinch between your fingers.
Visceral fat is much more dangerous. It’s the type of fat that is not as easily visible to the eye. In fact, you likely will not be able to see visceral fat at all. Instead, this type of fat lays much deeper inside your body, surrounding your internal organs.
Both subcutaneous abdominal fat and visceral fat are dangerous and excessive fat of any kind can pose a danger to your health. If your waist measurement exceeds the recommended guidelines based on your gender, you may want to look into how to lose belly fat to improve your health and lower the risk of disease.
The Benefits of Reducing Belly Fat
Knowing how to lose belly fat can help greatly improve your physical health, as well as make you feel better about yourself. When you learn how to lose belly fat, you can gain a feeling of empowerment and self-confidence. Feel amazing every time you step out on the town in your favorite little black dress or every time you take your shirt off at the gym or beach to play some volleyball.
Physical and Health Benefits of Reducing Belly Fat
According to Johns Hopkins Medicine, there are many physical and health benefits of reducing belly fat. When you learn how to lose belly fat, you may be adding years to your lifespan. Studies show that reducing abdominal fat can help prevent chronic disease and cardiac events.
By reducing belly fat, you can lower your risk of experiencing a heart attack and stroke, lessen your chance of developing cancer, and can lower the chances of developing type 2 diabetes. Additionally, the experts at John Hopkins Medicine state that decreasing the amount of stomach fat you have in the area may help with things such as improving digestion may lead to better sleep and can help your blood vessels to function better.
Mental Benefits of Reducing Belly Fat
There are additional benefits to learning how to lose belly fat that extend far beyond the amazing things it can do for you physically. Lessening the amount of belly fat you have in your abdominal region can also have some great benefits for your mental health and wellbeing.
Not only will you become empowered and feel a greater sense of self-confidence, but you may also see a significant improvement in mood and a decrease in feelings such as anxiety and depression. Losing belly fat enables you to feel great about yourself no matter where you go or what you are wearing.
Proven Ways to Lose Belly Fat
There are many ways to help lose belly fat that do not include exercise or surgery. In fact, many of these tips are essential to learning how to lose belly fat, and fat loss will not be successful even if you do implement a rigorous exercise routine without also employing these methods. Additionally, fat loss surgery without a change in habit can result in the re-accumulation of belly fat in the future.
Tip #1: Increase Your Intake of Soluble Fiber
Studies show that adding an adequate amount of soluble fiber to your diet may help you reduce belly fat over time as well as prevent the additional accumulation of belly fat in the future. According to Web MD, adults should aim to consume at least 10 grams of soluble fat per day.
This method works because as you consume lots of fiber, it then absorbs water and turns into a gel as the process of digestion occurs. Food then slows down as it moves its way through your digestive tract, enabling you to feel fuller for longer, therefore often consuming fewer calories.
Foods that contain an excellent source of soluble fiber include:
- Flax seeds
- Brussels sprouts
- And More
Additionally, adding a good source of fiber to your diet may help naturally lower levels of bad cholesterol, can help control levels of blood sugar, and more. This is an excellent way to get rid of and help prevent a build-up of visceral fat for many years to come.
Tip #2: Target Subcutaneous Fat with Laser Treatment
One of the best ways to target subcutaneous fat without exercise is to undergo laser fat reduction. Laser fat reduction enables your body to rid itself of fat cells through a process called apoptosis. The treatment is approved by the FDA for abdominal fat reduction and is extremely effective.
In fact, most patients see an average fat loss of more than 21% in just twelve weeks following treatment. The best part about the process is that it is virtually entirely pain-free, there is no downtime associated with the procedure, and there are very few known risks and only minor side effects (if any at all). Laser fat reduction only takes one treatment session, though some individuals do choose to schedule more sessions after further discussion with their treatment providers.
Additionally, many patients see results that are comparable to traditional plastic surgery, yet the procedure does not carry the same risks. When you undergo procedures such as liposuction, you run the risk of experiencing very serious post-surgical complications, including infection and nasty scarring. This is not the case when you choose laser fat reduction. And, while CoolSculpting can also produce various side effects such as a hard fat accumulation that must be treated with surgery, laser fat reduction does not pose these same problems. The procedure takes just one hour or so, and then patients can return to their normal schedules.
Tip #3: Know What Foods to Avoid
When learning how to lose belly fat, knowing what foods to eat more of is essential. It is also important to know which foods you should avoid. Studies that that to lose belly fat and prevent excess fat from accumulating in the region, it is best to cut down on the amount of alcohol you consume, avoid foods that have trans fats, and avoid foods that are high in sodium and sugar.
According to Mayo Clinic, there are many foods that are high in trans fats that you may be aware of. These foods include items such as cakes, cookies, and baked goods, frozen pizza, popcorn, fried foods, shortening and margarine, and more. Additionally, individuals who consume fewer than one alcoholic beverage per day show less accumulation of belly fat over a period of five years when compared to those who drink higher amounts of alcohol.
Tip #4: Consume the Right Supplements
Looking at your diet holistically can also help when considering how to lose belly fat. Make sure that you are getting all of the recommended doses of vitamins and minerals, and add the appropriate supplement to your diet if you cannot meet these needs with food.
Additionally, it is essential to consume adequate amounts of protein as this helps build lean muscle and prevents you from feeling hungry too quickly after a meal. If you are not consuming the proper amount of protein, consider adding a supplemental powder, drink, or protein bar to your routine.
As with all medical advice, it is best to consult your doctor or a nutritionist when it comes to dietary intake. Do not start taking a new supplement or vitamin without first consulting a medical professional.
Learn More About Laser Fat Removal
Laser fat removal is an excellent way to lose belly fat without invasive surgery, in a way that is quick, safe, and effective. To learn more about the process and to see whether it may be right for you, schedule a FREE consultation at Body Details today. You will have the chance to meet with a laser specialist to discuss your fat reduction goals and will receive a custom treatment plan and pricing package based on your unique needs with no obligation.
Body Details has locations throughout South Florida, with extended evening appointments and weekend availability available, because learning how to lose belly fat without exercise or surgery should never interfere with your daily schedule and responsibilities. Schedule a consultation at Body Details today and start working on your fat loss goals.