Why Do We Get a Belly and How to Get Rid of It?

Many of us are faced with the problem of a «belly» - excess belly fat that hides our beautiful muscles. But why does it appear and how can we get rid of it?

The answer lies in two key factors: subcutaneous fat and visceral fat.

Subcutaneous fat is the fat, that we can easily feel when we grab the skin in a fold. It is located under the skin and is not as dangerous to health as visceral fat. However, its excess can hide the abdominal muscles, making them invisible.

Visceral fat is a more dangerous type of fat that surrounds the internal organs. It is less noticeable, but its excess can lead to serious health problems such as cardiovascular disease, high blood pressure and diabetes. In addition, visceral fat produces fibroblast growth factor-2 (FGF2), which may be associated with the development of cancerous tumors.

It is the combination of these two types of fat that makes our belly «big», hiding the beautiful abdominal muscles.

How to make the abs visible?

To get rid of the «tummy» and see the abs, you need to influence two factors:

• Fat burning - reduce the amount of both subcutaneous and visceral fat. This is achieved through proper nutrition and exercise.
• Muscle hypertrophy - increase the size of the abdominal muscles, making them more pronounced. This is achieved with the help of special exercises aimed at the abdominal muscles.

Important: Only abdominal exercises are not enough to get rid of the «tummy». To achieve a visible result, you need to reduce the amount of fat in general, and not just in the abdominal area. Before starting any exercise program, consult your physician or trainer.

Belly: a cause for concern?

Each of us at least once in our lives has asked ourselves the question: «Why did I get a belly?» This problem is of concern not only from an aesthetic point of view, but also from a health point of view. After all, a «belly» is not just excess fat, but often a symptom of a number of problems that need to be solved.

Let's figure out what a «belly» is and where it comes from.

Why do we talk about a «belly» and not just «fat»?

The fact is that two types of fat are deposited in the abdominal area, which have different characteristics and affect the body in different ways:

• Subcutaneous fat - this fat is familiar to us. We see it when we fold our skin. It is located under the skin and, although not the most dangerous for health, can hide the abdominal muscles, making them invisible.
• Visceral fat - this fat is more dangerous. It is located around the internal organs and is not so noticeable, but can lead to serious health problems such as cardiovascular disease, high blood pressure and diabetes. In addition, visceral fat produces fibroblast growth factor 2 (FGF2), which may be associated with the development of cancerous tumors.

Causes of the «belly»:

1. Abdominal obesity. The main «culprit», which can be associated with various factors:
• Excess subcutaneous fat: poor nutrition, a sedentary lifestyle - all this can lead to excess fat deposition in the abdominal area.
• Excess visceral fat: in this case, the problem can be associated with poor nutrition, alcohol consumption, as well as hormonal imbalances.
2. Weakening and stretching of the abdominal muscles. This can be associated with insufficient physical activity, poor posture, or pregnancy.
3. Enlargement of abdominal organs. For example, splenomegaly (enlarged spleen), hepatomegaly (enlarged liver), megacolon (enlarged colon). These conditions can be caused by a variety of reasons, including infections, inflammation, and other diseases.
4. Diseases. These include:
• Increased cortisol levels: Stress and certain diseases can cause cortisol levels to increase, which can contribute to the accumulation of fat in the abdominal area.
• Kwashiorkor: Not enough protein in the diet.
• Rickets: Not enough vitamin D.
• Insulin resistance and type 2 diabetes: These conditions also contribute to the accumulation of fat in the abdominal area.
5. Alcohol consumption. Alcohol is high in calories and can contribute to the accumulation of fat in the abdominal area.
6. Eating disorders:
• Lack of complete protein: Protein is necessary for building muscle, including abdominal muscles.
• Excess simple sugars: Simple sugars quickly turn into fat, which is deposited in the abdominal area. Fructose, found in sweet drinks and fruits, is especially dangerous.

How to remove belly fat?

You need to reduce the overall amount of fat in the body, including in the abdominal area. This is achieved through proper nutrition and exercise. Abs exercises make them stronger and more pronounced, which helps make the stomach flatter. However, without burning fat, the abs will not become visible. If the cause of the belly is related to hormonal disorders, you need to consult an endocrinologist. Surgery, which allows you to remove excess fat in the abdominal area. This is a quick and effective way to remove the belly, but it has risks and side effects.

Well, that same sports pharmacology - taking anabolic steroids and other drugs can help increase muscle mass and burn fat, but this is a very risky method that can have serious side effects.

«Vacuum» - the secret to a flat stomach?

Professional trainers consider the vacuum exercise an effective tool for achieving a flat stomach. To see the result, it is important to do it regularly - every day for three weeks.

Technique: how to get the most out of it?

The result depends on your efforts and the correct technique. It is recommended to do the exercise twice a day: in the morning on an empty stomach and in the evening (a couple of hours before dinner). Each session lasts 5-10 minutes.

Three options for the starting position:

1. Standing. Feet shoulder-width apart, lean forward slightly, bend your knees, move your buttocks slightly back, rest your hands on your legs just above your knees.
2. Lying on your back. Legs bent at the knees and standing on the floor. This option is suitable if you have difficulty maintaining balance or find it uncomfortable to do the exercise standing.
3. Kneeling. Rest on straight arms, round your back.

How to do the exercise correctly:

Another option:

For beginners, our team recommends you these steps: At first, you can practice without holding your breath, just alternately pulling in and inflating your stomach on the inhale and exhale. This exercise is also recommended for women after childbirth to reduce the belly and restore muscle tone.

Start with 2-3 repetitions, gradually increasing the number to 10-15 times.

Important point: Vacuum is not a magic wand that will get rid of your belly in a few days. To achieve visible results, you need to combine it with proper nutrition and regular exercise.

Proper nutrition

Not even the most effective set of physical exercises and intensive training will help you if you eat incorrectly: you eat too much immediately after training, exceed the caloric content of your diet, or uncontrollably consume high-calorie, easily digestible food.

To achieve noticeable results, adjust your diet. The speed and effectiveness of solving the problem directly depends on your diet. For successful weight loss, the WHO recommends calculating your usual caloric content of food, and then reducing the caloric content by 500 kcal every month until you reach a figure of 300-500 kcal below the adequate energy requirement. For people who are not engaged in active physical labor, this value is 1,500-2,000 kcal.

Basic recommendations for dieting: consumption of foods with a high content of fiber, vitamins and other biologically active components (cereals and whole grains, vegetables, fruits, nuts, herbs, etc.) and limitation of the consumption of easily digestible carbohydrates (sugar, sweets, pastries, bakery and pasta products made from premium flour).

And remember, when consuming more food than normal, your body does not spend fat, but only accumulates it, and at the same time, even more extra pounds appear. A prerequisite for getting rid of fat and belly fat is to create a calorie deficit.

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