Last Updated on September 8, 2021 by Femniqe Editorial
Belly fat rolls is nothing to be ashamed of.
That being said it’s not healthy when you have too much.
This type of fat is very difficult to lose because it’s deep inside the body and usually hidden by the skin.
This type of belly fat is often seen on men with beer bellies who tend not to be able to lose the gut no matter what they do.
The health problems that excess belly rolls can cause are Type 2 Diabetes, improper lung function, migraines and even, in some cases, dementia(1).
What Causes Belly Rolls In Women?
There are several causes of belly fat in women, the main reason is that it’s mostly hormone driven.
That means if your hormones are out of whack this can happen to you.
As a woman you should assume that it could be because of your hormone imbalance, unless proven otherwise by other factors such as how much sugar or carbs you eat.
The causes for hormone imbalances could be anything from stress, dieting, lack of sleep(2) and even certain medications(3).
How Do I Get Rid Of The Fat Rolls On My Stomach?
1. Start Off With A Solid Breakfast
Eat a breakfast that includes protein and complex carbohydrate. This will help you store less fat while also giving your body the energy it needs to start your day.
2. Don’t Be Afraid Of Whole Foods (Not The Food Store)
Eat more natural whole foods with fewer calories while decreasing the amount of sugar in your diet.
When you eat whole foods, you fill yourself up on less food and feel satisfied longer because these types of things take longer for the body to break down and digest from what is naturally occurring within them.
Whole foods are plant based, or animal based raw materials including fruits, vegetables, grains, eggs, dairy and meat. This reduces belly fat rolls since most people overeat when they eat processed foods like boxed cereals or sugary snacks.
3. Drink Water Regular (Use a reminder app to help)
Drink more water throughout the day to flush out belly fat rolls. This will also make you feel less hungry between meals because your body is getting the hydration it needs while flushing out toxins that may be stored in belly fat cells.
Detoxification is the metabolic process of eliminating toxic substances from the body.
For a human, this primarily involves the liver and kidneys, which remove many harmful chemicals.
Drinking enough water will also help reduce belly fat since without proper hydration, you can not lose belly fat as easily or effectively as when you are fully hydrated.
4. Use Smaller Plates At Home and When You Go Out To Eat
This will force you to take less food while still feeling satisfied because it tricks your mind into thinking that you’re eating a full plate of food.
The average American serves themselves around 20% more than they should eat(3). Try to cut back on unnecessary amount of calories.
5. You Have To Get Active (Consistently)
Work out at home or outside by going on walks, jogs, bicycling, swimming and dancing. If belly fat rolls is a problem for you, walking is a great way to burn belly fat since it’s low impact and very easy to do.
Even try yoga or pilates since these fitness activities help tone the core muscles in your stomach which helps get rid of belly fat.
6. Reduce The Stress
Work on reducing stress in your life because belly fat can be caused by too much cortisol.
Cortisol is a steroid hormone that is released in response to stress and low blood-glucose concentration. It increases the availability of glucose, free fatty acids, and inhibits insulin secretion.
Stress can reduce your ability to lose belly fat since it stimulates cortisol production. When you have high cortisol levels, the body accumulates abdominal fat which is linked to chronic stress and anxiety.
One of the best ways to keep cortisol levels low is by exercising regularly because that will help burn off excess energy from stress rather than having it accumulate as stomach weight or as belly fat rolls.
In addition, physical activity helps stimulate feel good endorphins in the brain which also reduces feelings of anxiety and depression.
Lastly, make sure you get plenty of sleep and eat a healthy diet since both sleep and nutrients help regulate hormone balance to prevent belly fat storage due to high cortisol levels caused by stress.
How Strength Training Help With Belly Rolls
Strength training is one of the best ways to get rid of belly fat rolls since it helps tone your muscles which in return will help you burn more calories while creating a leaner looking mid-section.
Another benefit for getting rid of belly fat with strength training is that it builds muscle while also increasing your metabolism. This means that you will be burning more calories even when you’re resting.
With increased lean body mass, basal metabolic rate is greater and so a strength-trained person uses more calories throughout the day even at rest.
That’s why someone who starts strength training can easily compensate for increased caloric intake without changing their diet by simply cutting back somewhere else.