Types of belly fat and how to fix it

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Having belly fat is sometimes a concern about the body of many people and everyone wants to find a way to quickly lose belly fat. However, there are different types of belly fat, depending on individual body characteristics, diet and lifestyle. Therefore, each person needs to know how to recognize what kind of belly fat they have in order to build a suitable plan to overcome belly fat.

1. Fat belly with lines

Characteristics Fatty belly with lines forming many lines on the abdomen, clearly visible on both sides of the abdomen, especially when sitting
Causes Sedentary lifestyle Eat a lot of sweets with a diet high in sugar and starch ( biscuits, cakes, and white bread) or starches (pasta and rice) Excessive alcohol intake How to Fix It Exercise and proper diet are enough to reduce belly fat for a bulging belly. Both of these will allow you to see your belly shrink in size and that will give you the strength to keep going.
Drink less alcohol. Drinking a few glasses of wine 3-4 times a week leads to a "wine waist" with belly fat on both sides. Therefore, it is necessary to stop drinking alcohol completely for two weeks and then remember to use alcohol or alcohol in moderation.
Rethink the diet. Avoid special diet products and low-fat foods. Choose eggs, lean meats, and vegetables as well as good fats, such as avocados, nuts, and high-fat fish.
Take time to exercise. Instead of needing to go to the gym, hiking can still reduce belly fat as well as do acrobatics, squats and reverse pushups at home.

2. Pervasive fat belly

Features Diffuse fat belly has excess fat concentrated around the navel and thick, non-loose abdominal wall.
Causes Stressful life, chronic stress (high cortisol levels). Fasting often. Drink lots of coffee. Having irritable bowel syndrome. Consuming unhealthy foods (salted nuts, chips, etc.). The fix: Relaxing activities like yoga and stretching, drinking some chamomile tea before bed will reduce cortisol and help calm the body.
Go to bed early. Prolonged lack of sleep and stress disrupt the production of leptin, a hormone that helps regulate appetite and metabolism.
Relax before sleeping. Breathing exercises, baths, or meditation can all help. Such useful habits will help the body sleep well. Limit caffeine intake at night (no more than 2 cups per day).
Do not over-exercise your body. Exercising too much will only increase the level of cortisol in the blood. Doing yoga, hiking, even an exercise session will help calm the body, just don't overdo it.
Add magnesium in the diet. Magnesium is a "relaxing" mineral found in dark green vegetables, nuts, and wheat bran.

3. Low belly fat

Characteristics In the low-fat belly type, the whole body remains slim, but the lower abdomen is slightly protruding.
Causes After giving birth Monotonous and strenuous exercise in the gym (a lot of crunches and push-ups) No change in diet Scoliosis Curvature How to fix it healthy menu, focus fiber. Green vegetables, whole grain breads and other sources of fiber are good for the body. Besides, should drink more water and choose foods that are easy to digest, light protein like fish and chicken.
Give up doing squats. You may be doing them incorrectly, overexerting your lower back, exacerbating scoliosis, and making the abdomen more prominent. Accordingly, squats should be replaced with planks.
Evenly distribute the exercises. Do not overwork any part of your body. Try a variety of exercises that target every muscle group.

4. Fat belly like a pregnant belly

Features After giving birth, the belly still looks like it's pregnant.
Causes Postpartum mothers have too little time for themselves. The uterus lowers on its own after giving birth, and getting back to its pre-pregnancy position is often difficult. It usually takes at least 6 weeks for the uterus to return to its previous size. Started training too early. It's best to rest for 2-3 months after giving birth before doing strenuous exercise. Weakness of pelvic muscles. The fix Try consuming healthy fats every day: nuts, vegetable and olive oils as well as fish oil should be present in the diet. This can also help fight fatigue and also replenish nutrients for mothers after giving birth. Do Kegel exercises. These movements act like a natural corset for the body. Stretch and relax the pelvic floor muscles 15-20 times, repeating this exercise 5 times a day. Slap on the stomach. It's a healthy habit that will tone muscles without overdoing it. Give up squats and sit-ups. These are the worst things for the body after giving birth. It is best to allow the abdominal wall time to heal. Reasonable relaxation: Should have time to take advantage of naps during the day. Remember to cover the window blinds when sleeping to ensure a good night's sleep. The hormones produced during sleep increase fat burning.

5. Fluctuating fat belly

Features Fluctuating fat belly without a stable shape. The belly looks flat in the morning but gets bigger during the day, regardless of overweight or not.
Causes of Food Allergies . Inactive lifestyle Disorders of intestinal microbiota stability. The fix Eliminate foods that are not good for the body, such as gluten-rich flours (bread, pasta, confectionery), alcohol, yeast (pastries, beer) and processed dairy products (cheese, milk, butter). Choose foods that are vegetables, white meat like chicken and fish. Try to avoid bread and cakes for 2 weeks and see if your waistline reduces belly fat. Don't skip breakfast. Make it the biggest meal of the day because digestion peaks in the morning. Do not eat at night. Chew your food thoroughly and drink plenty of water. Take care of gut bacteria. Fluctuating belly fat can be a sign of an imbalanced gut microbiome. Supplementing with pre and probiotics is the easiest solution from natural products like pickles and certain fruits and vegetables including cabbage, garlic and onions. A healthy stomach is a flat stomach. Practice breathing. Do respiratory exercises every morning: lie on your back, relax completely and inhale and exhale deeply, repeat 10 times. You should get up and go for a walk after eating. In short, there are many reasons why people gain belly fat, including improper diet, inactivity or stress. Thereby, if you know the types of belly fat that you have and actively overcome belly fat by improving nutrition, increasing activity, and making other lifestyle changes, it will soon be effective, both helping own a slim waist, while protecting comprehensive health.

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