Many people struggle with belly fat which is often one of the toughest types of fat to eliminate. Unfortunately, it is also one of the most dangerous types of fat to carry around. Obese individuals suffer from excess belly fat however, there are many “otherwise thin” individuals who also have accumulations of excess belly fat. Today we are going to talk about factors that can contribute to excess belly fat and what options individuals have to combat and defeat it.

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What Causes Excess Belly Fat?

Many factors contribute to the presence of excess belly fat and depending on these factors losing this stubborn belly fat can present a challenge. The belly area is one of the first places that fat accumulates and one of the last places the body releases it from. Some factors that cause the retention of belly fat include

1. Alpha-Receptors

Fat that is stored in the belly area does not respond or break down as quickly as excess fat in other locations. This is because belly fat cells do not consist primarily of beta receptors like most “normal” fat cells but instead contain a high concentration of alpha-receptors that do allow for the release of fat as readily.

2. Food Choices

Eating unhealthy foods that are high in saturated fat and sugar contributes to the formation of belly fat. This also includes sugary beverages and alcohol hence the term “beer belly”.

3. Sedentary Lifestyle

Leading an active lifestyle helps to burn fat and promote weight loss and weight maintenance.

4. Cortisol

Stress levels and lack of sleep increase the level of cortisol in the body. Cortisol is a naturally produced hormone that promotes fat retention.

5. Increasing Age and Decreasing Hormones

The natural aging process can contribute to weight gain through a couple of different channels. As we age, we tend to become more sedentary and less physically active. Weight loss and maintaining a healthy weight are a result of consuming fewer calories than we burn every day. Being less active can cause the consumption of more calories than are being burned and these excess calories are converted to stored fat.

Hormonal changes also take place as we age. For men, testosterone helps contain their muscle mass and as men age, they tend to lose muscle and gain fat. For women, the loss of estrogen during menopause creates a shift in the way their fat is distributed and weight gain tends to gather in the belly.

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What Is The Best Way To Get Rid Of Belly Fat For Women and Men?

There is good news and bad news in the answer to this question. The good news for those of you who do not enjoy doing crunches or other abdominal exercises is that these types of exercise are ineffective in getting rid of belly fat. The bad news is that you are going to have to make some lifestyle changes to eliminate this stubborn fat and some of these may be tough. These changes may include

1. Making Healthy Dietary Choices

For some, this may mean a total diet makeover. Eating a diet high in plant-based foods, lean sources of protein, and low-fat dairy choices, including some sources of “good” fats from sources like fish and nuts, high-fiber fruits, nutrient-rich vegetables, whole grains, etc. Avoid sugar, processed foods, fast food, carbonated sugary beverages, alcohol, etc.

Make sure to consume soluble fiber. These are foods such as flax seeds, Brussels sprouts, avocados, blackberries, etc. Soluble fiber foods tend to mix with the water we drink and thicken up slowing down the digestive process helping us feel full longer and in certain cases can block the absorption of some calories by the body.

2. Rethink Portion Sizes And Mealtimes

In the United States, portion sizes have increased gradually over the past several decades and these larger sizes have become the norm especially when dining out. Being served food in bigger portions causes individuals to eat past the point when they are satisfied. Many people feel obligated to “clean their plate” even if they are already full. Maybe this is some psychological conditioning we have passed on from generation to generation but this type of thinking is unhealthy and leads to weight gain.

At home, we can begin to scale back the portions we put on our plates and we can incorporate “mindful eating” at home and when dining out. Mindful eating consists of focusing on and enjoying your meal while eating slowly. Eating in front of the TV tends to take the focus off of what we are doing and we eat mindlessly until we have eaten too much. It also conditions our minds to think we need to be eating or snacking on something every time we sit in front of the television. Consistently sitting at the dinner table to eat changes our mindset about eating and helps control snacking between meals.

One effective strategy to promote mindful eating is to use a smaller plate and portion out your meal and then put all the leftovers away so they are not as easy to access before sitting at the dinner table to eat.

3. Physical Activity

As much as many of you do not want to hear this, you are going to have to do some type of physical activity to help get rid of stubborn belly fat. This does not mean you have to live your life at the gym but getting enough physical activity each day is going to be critical to your health.

Walking is one of the most underrated physical activities and the benefits rival that of jogging or running. It is the perfect activity for individuals who have been inactive for a long time and taking a short walk each day allows for a low-impact physical activity that can be increased as their stamina grows.

Changing little things in your daily routine can help add more physical activity such as parking further out in the lot and walking a little bit more to the door of your destination. Taking the stairs vs the elevator. If it is a long ride up, walk up two flights and then ride the elevator the rest of the way. Take a minute after dinner to do an impromptu “dance party” with your kids in the living room. It may sound silly but it is great exercise and the kids will think you are awesome. Think outside of the box, getting daily exercise does not need to be a chore, you can make it fun and interesting.

4. Avoid Excessive Alcohol

Beer is a primary culprit in contributing to belly fat in men and should be consumed in moderation but all types of alcohol contain calories and can contribute to excess fat. Alcohol should be consumed in moderation with close attention paid to how many calories are being ingested. “Drinking” calories still contribute to weight gain just like eating calories.

One interesting fact that was published in JAMA International Medicine showed results from a 13-year study of women of normal weight who consumed light amounts of alcohol (namely wine). These women showed a lower risk of gaining weight than their non-drinking counterparts. A word of caution, alcohol contains calories so be mindful of going over your daily caloric intake, or drinking wine will have the opposite effect.

While healthy lifestyle tips can be helpful, unfortunately, many people still find it hard to solve their stubborn belly fat issue with these improvements alone. Therefore, Dr. Batash offers special procedures to get rid of belly fat and excess weight in the areas of the body where it is difficult to eliminate. These treatments catalyze tackling adipose tissue that patients could not lose with other methods. Many patients have already achieved great weight loss results using these procedures which are especially well-suited for those who dread surgery or simply cannot undergo any surgery because of their existing health conditions.

Is There Anything I Can Do That Doesn’t Involve Surgery To Get Rid Of Stubborn Belly Fat?

Sometimes despite all of their best efforts, patients are unable to lose weight and get rid of belly fat. A non-surgical weight-loss procedure may be an excellent solution to help this patient overcome any metabolic or hormonal issue that is hindering their progress.

Non-surgical weight loss procedures are performed through an endoscope which is a special surgical tool that is thin, hollow, and contains a camera and a light. The endoscope is carefully lowered down a patient’s throat and the doctor uses guidance from the tiny camera to complete the procedure.

Endoscopic weight loss procedures are effective, do not involve incisions, carry fewer risks than traditional bariatric surgery, have much shorter recovery times, and do not require a hospital stay.

Two effective endoscopic procedures that are offered in New York City at Batash Endoscopic Weight Loss Center and can help eliminate stubborn belly fat are the Orbera weight loss balloon and Suture Sculpt endoscopic sleeve.

To learn more about ESG or The Orbera Weight Loss balloon and the average weight loss you can expect from these non-surgical procedures watch this video from Dr. Steven Batash.

Do I Have To Exercise After Having An Endoscopic Weight Loss Procedure To Lose Weight?

The answer depends on how much weight you would like to lose. As long as you are burning more calories than you are ingesting, you should lose weight or be able to maintain your current weight. Keep in mind, however, that the body (with its built-in survival mechanism) can adjust the metabolism to speed up or slow down in an attempt to conserve resources which will directly affect any weight loss efforts.

Finding something you like to do that is a form of physical exercise will help promote weight loss. Patients who exercise in conjunction with making healthy dietary choices will lose more weight and lose it faster. Listen to Dr. Steven Batash answer questions about exercise after Suture Sculpt ESG.

If you are interested in learning more about how you can best lose belly fat without having surgery, contact Batash Endoscopic Weight Loss Center. Dr. Steven Batash has extensive knowledge and experience in treating obesity and he and his team are there to support you during your entire weight loss journey and into the future. Set up a consultation today to get started on your new healthier life!

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