According to the National Institutes of Health, nearly 1 in 3 American adults is overweight. In addition, more than 2 in 5 have obesity and about 1 in 11 have severe obesity. This contributes to risks for myriad health conditions, including cardiovascular disease, type 2 diabetes, sleep apnea, and some cancers.
Belly fat is particularly problematic because it contributes to visceral fat that surrounds organs (versus subcutaneous fat, just below the skin). For this reason, weight loss that targets belly fat is vital. There are many different ways to achieve this.
This article covers what those are. Keep reading to find out how more about proven approaches to losing belly fat and improving health.
Diet
Diet is one the best ways to lose belly fat, while contributing to overall health. Prioritize whole foods, including:
- Fruits
- Vegetables
- Lean proteins (fish, poultry)
- Legumes
- Whole grains
- Healthy fats (nuts, seeds, olive oil)
Calorie control is also important to losing weight. It can be difficult, but you need to take in fewer calories than your body uses to burn belly fat.
Protein and fiber-rich foods can increase the feeling of fullness and help control calorie intake. Adding fat-burning supplements can be helpful as well.
Exercise
There are many health benefits to exercise. It strengthens the cardiovascular system, lowering cholesterol and blood pressure.Â
It promotes respiratory and mental health. I also can reduce stress and anxiety, and improve sleep.
Exercise is also beneficial for burning calories and losing weight. It is important to understand that you cannot spot-reduce fat. This means you cannot specifically target belly fat with exercise alone. However, a combination of cardio and strength training can help you lose overall body fat, which will naturally include a reduction in belly fat. Cardio might include:
- Running
- Swimming
- Cycling
- Walking
Other exercises like dancing are alternative ways to get cardio in. Be sure to choose something you enjoy, so that you will stick with it. For instance, incorporate hiking to add an outdoor experience to regular walks.
Strength training is a fantastic way to burn calories and lose weight. Working various muscle groups is important in this regard, but core exercises can be particularly effective at targeting belly fat. Consider:
- Crunches
- Planks
- Leg raises
- Russian twists
High-intensity interval training (HIIT) uses short bursts of intense exercises with brief recovery periods. It is a good way to combine cardio with strength training.
Lifestyle Changes
Many people overlook the importance of stress management and getting adequate sleep when it comes to weight loss. Chronic stress causes the release of cortisol, a hormone that provides a surge of energy to deal with a perceived threat (“fight-or-flight” response). That may not sound all bad, but cortisol can in turn increase appetite and trigger emotional eating.
Chronic stress can also disrupt the body’s normal response to insulin, the hormone that regulates blood sugar. This can lead to insulin resistance, which contributes to increased fat storage, especially around the abdomen.
Quality sleep is related to the body’s stress response. Lack of sleep also disrupts hormones that regulate appetite and metabolism, leading to increased cravings and decreased satiety. When sleep-deprived or stressed, people may also be less likely to engage in physical activity, further stifling weight loss.
Lifestyle changes to manage stress and optimize sleep quality can go a long way toward eliminating belly fat. Limiting alcohol intake (especially close to bedtime), or implementing some form of meditation or other relaxation techniques, can help. Time management and making time for family or social connections also can be an important component.
Liposuction
Liposuction is a surgical procedure that can be used to remove belly fat. It requires general anesthesia to sedate the patient. Small incisions are made in the skin, through which a thin, hollow tube, called a cannula, is inserted.
The physician moves the cannula back and forth under the skin to break up and remove the fat. They then close the incisions with sutures. There are also other techniques, like ultrasound-assisted and laser-assisted liposuction.
Liposuction can be an effective way to remove stubborn body fat deposits that are resistant to diet and exercise. However, it is not considered a primary weight loss solution. It also is extremely invasive and often requires accompanying procedures, such as an abdominoplasty or “tummy tuck,” to deal with excess skin.
UltraSlim and Red Light Technology
Red light therapy is a great alternative to liposuction and other more invasive procedures, while still delivering immediate results. It involves the use of low-level laser therapy or photobiomodulation, which exposes skin and tissue to wavelengths of “cold red light,” or near-infrared light.
This causes the mitochondria in cells to release stored fat. It mimics the biological mechanisms triggered by exercise or when your body otherwise burns fat when it is depleted of calories.
In addition to fat loss, red light technology promotes body contouring through skin rejuvenation and pain management. It can aid in tightening the skin under your chin or around your waist and thighs.Â
Since it increases cellular energy production, red light therapy can reduce inflammation and stimulate the body’s natural healing processes. The procedure is an effective treatment for wound healing and muscle soreness.
It also can be used to treat acne and other skin conditions. Red light therapy can be used to promote hair growth.
During the procedure, the patient lies in a spa-like bed while a licensed technician positions the red light therapy device over the part of the body they wish to target. The process is comfortable and safe.
Red light therapy has been approved by the U.S. Food and Drug Administration. In fact, it is the only FDA-sanctioned cold-light therapy for immediate fat reduction and skin tightening.
Learn More About Belly Fat Weight Loss Solutions
Now that you know what different weight loss strategies are available for reducing belly fat, you can put a plan together. The best approach is likely the combination of the above options, such as diet, exercise, and red light therapy. Weight loss professionals can further advise you on the right plan based on your unique circumstances and health goals.
Contours is a boutique medical spa in Franklin, Tennessee. We use cutting-edge red light technology to guarantee safe, effective results for our clients. Contact us today to schedule an appointment.
