Types of belly fat and the definitive solution to melt belly fat

If you stand in front of the mirror every day and ask yourself Are you asking Why won't my belly fat melt? You are not alone. Belly fat is one of the most stubborn fats in the body; It is both annoying in terms of appearance and dangerous to health.

But the good news is that by knowing the right type of fat, the reason for its occurrence and choosing the right method, you can really get rid of it.

In this article, with the scientific and experimental support of nutrition and fitness experts at Dr. Samane Fatuhi Clinic in Saadat Abad, Tehran, we are going to explain everything Read about types of belly fat, causes of belly fat and the best ways to lose belly fat step-by-step, with real solutions.

Ready? Let's go to the hidden belly fat and how to destroy it!

Why is belly fat not just a matter of appearance?

Belly fat doesn't just cause tight pants; It can be a serious health warning. In particular, visceral fat (fat that accumulates around internal organs such as the liver and intestines) can lead to problems such as heart disease, insulin resistance, and an increased risk of type 2 diabetes.

Harvard University research shows that even in people of normal weight, if visceral fat is high, the risk of metabolic diseases increases greatly. Therefore, melting belly fat is not just for beauty; It's essential for long-term health.

"Belly fat, especially the visceral kind, acts like an active organ in the body, producing inflammatory substances that threaten the health of the entire body." — Harvard Medical School, 2024

Know the types of belly fat; Each type of treatment has its own

Not all belly fat is the same. In fact, the type of fat determines whether you should deal with it with diet, exercise or medical methods.

1. Visceral Fat

Deep fat that accumulates around the internal organs and is one of the most dangerous types. To deal with it, you should go for aerobic exercises, HIIT and Mediterranean diet. Subcutaneous Fat

This is the soft and palpable fat under the skin. To reduce it, you should use a combination of resistance exercises and sugar reduction.

3. Belly and side fat

is often caused by a sedentary lifestyle and high sugar and fat consumption. It is effective to avoid sweet drinks and to do the Russian spin and side plank movements.

4. Abdominal fat

can also be seen in thin people; Usually due to weak lower abdominal muscles or an unbalanced diet. The scissor abs and reverse crunch movements are the solution.

5. Abdominal fat after childbirth

is caused by stretching the muscles of the abdominal wall and can be gradually corrected with abdominal vacuum and Kegel exercises.

6. Stressed belly

Stress and high secretion of cortisol cause fat storage in the center of the body. Meditation, calm breathing and enough sleep along with a healthy diet are the best treatment.

What is the cause of belly fat and why does it not melt?

Many people exercise for hours or go on a strict diet, but their belly is still prominent. The fact is that belly fat is not of the ordinary kind; It is a combination of genetics, lifestyle, stress and even the type of sleep. Knowing the exact cause is the first step to choose the right way.

1. High consumption of sugar and simple carbohydrates

Added sugar (soft drinks, sweets, packaged juices) is quickly absorbed and the body turns its excess into belly fat. Healthline research has shown that people who reduce sugar consumption by just 20% have a significant reduction in visceral fat within a month.

2. Little and irregular sleep

Lack of sleep increases the hormone ghrelin (hunger hormone) and decreases leptin (hormone of satiety). The result? Increased appetite, night snacking and accumulation of fat in the abdomen. 7 to 8 hours of regular sleep is one of the strongest natural fat burners in the world.

3. Stress and cortisol hormone

When you are under pressure, the body releases cortisol. If this hormone increases, it stores fat around the organs, especially in the abdominal area. Simple solution? Meditation, deep breathing and a little yoga before sleep.

4. Low mobility and prolonged sitting

Even if you go to the gym but sit at a desk the rest of the day, you will still gain belly fat. Daily non-scheduled physical activity (NEAT)—climbing the stairs, taking a short walk after lunch, and simple movements around the house—is what keeps your metabolism going.

5. Skipping meals and extreme diets

Many think skipping breakfast or dinner will make you lose weight; But in this case, the body goes into a state of energy storage and keeps more abdominal fat. Instead of eliminating promises, go for a more scientific pattern such as Intermittent Fasting, which regulates metabolism without energy loss.

6. Consumption of alcohol and high-calorie drinks

Alcohol prevents fat burning in the liver and causes fat accumulation in the abdomen. In NIH research, it has been seen that even consuming alcoholic beverages 2-3 times a week increases the level of visceral fat.

7. Insulin resistance or hormonal problems

Sometimes the reason for stubborn belly fat is not diet, but hormone imbalance; Such as underactive thyroid, polycystic ovary (PCOS) or insulin resistance. If you have been exercising for a long time but do not see results, consulting a doctor or an endocrinologist at Dr. Samane Fatuhi clinic can determine the exact cause.

8. Sedentary Lifestyle

Your body may seem active, but when you take less than 5,000 steps a day, your metabolism is actually in sleep mode. Walking briskly for 30 minutes a day is the simplest version of fat burning without cost.

9. Genetics and age

From about age 30 onwards, the body's basal metabolism decreases by 1% per year. This means that if you eat as much as you did when you were 25, you are more likely to gain belly fat. Adding strength exercises such as squats or planks to your daily schedule slows down this process. 10. Mental stress and emotional eating

Eating to escape emotions (Stress Eating) is one of the most common causes of abdominal obesity in busy people. Learn to differentiate between "physical hunger" and "emotional hunger". Before you eat something, ask yourself: "Am I really hungry or just bored?" Tehran

If you are tired of repeated diets and are looking for a scientific and irreversible method for slimming, at Dr. Samane Fatuhi Clinic, everything will be personalized for you: from body analysis to nutrition program and local treatments.

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