Abdominal Fat:

Why we are getting abdominal fat? Our daily life style is one of the main reason behind getting abdominal fat. We lead a fast paced life with break-neck speed, everything a single click away. This has led to our activities being reduced to predominantly sitting, that includes: driving to working at desks, and driving back to watch TV. Additionally we are so busy that, our average sleep time is less than eight hours a night. You might disagree, but your protruding belly won’t.

What Are The Reasons For Abdominal Fat:

Understanding what goes to form the abdominal fat will tell us how to counter it. Abdominal fat is essentially of two types:

  • Visceral belly fat, i.e., fat you cannot see; and
  • Subcutaneous belly fat, i.e., fat you can see.

Visceral fat is underneath the abdominal muscle and in close proximity to the organs. Subcutaneous belly fat is above the abdominal muscles. Simply put it is that bulge which hang over the belt. Visceral fat is more easily stored and faster to be burned owing to it proximity to a greater blood supply. But same doesn’t apply to subcutaneous fat.


Hormones that aids abdominal fats are mainly two. These are:

  • Cortisol, and
  •  Insulin

When excess calories combine with the hormonal influence of cortisol and insulin, belly fat is born. So while you might count calories in your diet, this fat is more of a hormonal phenomenon which won’t be solved that easily.

See More: Trans Fat Sources

Insulin And Cortisol:

Insulin levels in our body are directly influenced by the amount of starchy and sweet foods we eat. Cortisol on the other hand is influenced by stress levels, which, are influenced by our quality and quantity of sleep. But cortisol doesn’t harm in itself as it is also responsible for secretion of fat burning enzymes like HSL. When it combines with insulin, it gives a reverse impact and ends up storing fat by secreting LPL enzyme.

Sugar And Fats:

Starch and sugar combined with fat may represent the worst combination for fat gain. Fat has little to no impact on insulin production. But when fat is added to sugar and starch, you get

  • higher calories,
  • heightened insulin exposure, and
  • increased food cravings.
  • Add stress to the mix and the magnitude of the impact increases drastically, further forcing excess calories around the belly.

How To Reduce Abdominal Fat?

Now when we have identified the problems for abdominal fat, let’s proceed towards solutions to get rid of abdominal fat. Following are the best tips and ways such are exercises, foods and remedies for reduce Abdominal fat quickly.

See More: Diet For Reducing Belly Fat

Balanced Diet:

  • A diet with high Protein and Vegetables suppresses hunger. You feel fuller longer and your sated body secretes lesser insulin. This ensures less calories and better hormone balance.
  • Minimize water retention- Lower your sodium intake, i.e., avoid salt. Flavour your food with herbs and spices instead.
  • Avoid processed foods- eat whatever is naturally available. Preservatives can set you back.

Good Sleep:

It magnifies this effect by lowering cortisol and increasing human growth hormone (HGH) which is a fat burning and muscle building hormone. Make sleep a priority.

Intense Exercises For Reduce Abdominal Fat:

  • Fat will burn with the sweat you generate. Intensity of the work out will tire out the body, thus ensuring you don’t try too hard to sleep.
  • Try circuit training or interval training according to your energy levels. Emphasis should be on the abdominal area. Do crunches, push-ups, leg raises and repeat sets until you’re completely worn out.
  • Interval training is perfect if you are obese. You can take short intervals between intense workout sets and increase your speed gradually. This also increases stamina.
  • Skip your laziness and at least start walking. It’s a necessity and it lowers cortisol post workouts.
  • o Jogging can never give the benefits of running. Try running instead; it is good for the heart too.

See More: How To Lose Stubborn Belly Fat

Avoid Stress:

Try and keep cool. Being stressed will not solve problems, it will rather add to your weight loss woes. The next time you drool at that tempting don’t or be lured by the inviting fragrance of burger and fries, remember it will only add to your belly. Be wise, stay healthy and lose belly fat.


Oatmeal is one of the best ways to reduce fat. If you want to know how to reduce abdominal fat, then oatmeal can be said to be one of the finest ways to burn down the fat. As oatmeal comes with tons of fiber and it fills the stomach and restricts the frequent urge of hunger. Since, you are eating less you will not gain wait as well. If you are aware about the exercises to reduce abdominal fat, then the diet won’t be a problem for as well. When you know both of them, you have won half the battle. One of the best morning snack is oatmeal and the fiber-rich oatmeals are the best there is.

If you’re starving or hungry while you are on a fat-cutting diet, then one of the best ways to feed yourself during this time can be said to be oatmeal. One thing has to be kept in mind, which is sweetened oatmeal should be avoided. If you want to keep the right diet for reducing abdominal fat, then oatmeal is the perfect meal for you. There are a number of ways to have oatmeal, just make sure that you are not consuming sugar with oatmeal.


Nuts are always a great way to keep your stomach full during a fat-loss diet. One of the best ways to reduce the fat cutting diet is to have good amounts of nuts, almonds being a really popular one. Almonds are one of the healthiest nuts ever and can be said to be one of the most consumed nuts as well. If you want o get slim easily, then nuts can be said to be one of the best things for getting slim easily. A number of scientific studies has proved that almonds are really awesome and can improve one’s strength as well. If you’re eager to lose fat easily and quickly, then having almonds daily in the morning or with breakfast can prove to be extremely useful.

Fat Loss Protein Powder:

Protein powder and fat loss protein powder are one of the finest stuffs there is. The fat loss protein powder provides your body with the right amount of protein and also assist in the fat burning procedure. If you’re willing to lose more fat within less amount of time, then fat loss protein powder is the best there is.

Olive Oil:

Cooking with olive oil can prove to really healthy and really useful as well. Some olive oil-cooked meals are really tasty and really healthy as well. Consumption of olive oil-cooked foods have been prove to reduce good amounts of fat pretty easily. Olive oil is better than probably any oil out there in terms of fat loss.


Berries do help in the fat loss process. Berries come with all the nutrients and beneficiaries of nature and has tons of vitamins and natural elements that resist the occurrence of deposition of fat and fight alongside the body in getting rid of excess fat.

Lean Meat:

If you want to have something delicious while you’re going through a fat-loss diet then having some proportions of lean meat won’t harm you in anyway. Lean meat comes with good amounts of fiber and allow to burn the calorie a lot better than any other carbohydrate. The amount of calories in lean meat are really low and they will help in reducing the fat quite quickly. If you’re willing to reduce belly fat, then lean meat is the savior.

There are some awesome foods and techniques discussed in this article that will allow you to lose weight pretty easily. Foods such as meat, nuts, etc come packed with fibers and boost the process of burning calories. A heavy consumption of foods won’t necessarily mean that you’re gonna gain pounds of weight. It matter what you eat.

About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.