Fat accumulated in the area around the navel is not only annoying for many people in terms of appearance, but also can be worrying from a more important point of view, which is health. In fact, abdominal fat, especially around the navel, is often associated with an increased risk of developing metabolic diseases such as type 2 diabetes, heart disease, and insulin resistance. But why is this fat more resistant than fat in other parts of the body? And what is the best way to get rid of belly fat? Surgery chaQi, did you reach the proper body, especially in the abdomen and around the navel?

Many people like best diet for belly fat loss have taken refuge so that the fat around the belly button can be easily lost. But they have not reached a good result. In this article, we try to answer these questions by scientifically and practically examining effective methods to reduce belly fat.

The role of fat around the navel in the body

Fat plays several essential roles in the human body, including:

Energy storage: Visceral and subcutaneous fat around the navel acts as a backup source for providing energy in times of hunger or stress.

Protection of internal organs: Like a shock absorber, this fat protects vital organs such as intestines, kidneys, and liver against blows or temperature fluctuations.

Hormonal regulation: Visceral fat plays a role in the secretion of some hormones such as leptin (appetite regulation) and adiponectin (blood sugar regulation). However, if it increases too much, these same functions may be disturbed and lead to disease.

Why is the navel area a priority for storage?

There are reasons why the body prefers to store fat in this area:

Proximity to metabolic organs: Fat around the navel is close to organs such as the liver, stomach, and pancreas, which can provide faster access to energy

Body structure and genetic pattern: Many people's bodies are genetically inclined to store fat in the middle part (central obesity), especially in men and some women with certain family backgrounds.

Response to stress and secretion of cortisol: When the body is exposed to chronic stress, the hormone cortisol is released, which is directly related to the increase in fat storage in the abdomen and around the navel.

Is this belly fat always harmful?

Not necessarily. A balanced amount of visceral fat is essential for proper body function. But when this fat accumulates too much, it becomes dangerous. Therefore, our goal should not be to completely remove belly fat, but to bring it to a balanced and healthy level.

What kind of fat is around the navel?

Usually abdominal fatis divided into two categories:

• Subcutaneous Fat: Fat that is stored immediately under the skin and is easily palpable.

• Visceral Fat: Deeper fat that accumulates around the internal organs of the abdomen and is more dangerous.

In fact, fat around the navel is a combination of both types; But visceral fat usually plays a bigger role in belly bulge. This type of fat is usually more resistant to fast diets or superficial sports.

Why is the fat around the navel harder to lose?

Some areas of the body are more resistant to fat burning, and the area around the navel is one of them. This phenomenon occurs for the following reasons:

• Density of alpha receptors in fat cells: These receptors slow down the process of fat breakdown.

• The role of genetics: In some people, fat around the navel is stored for genetic reasons.

• Hormonal imbalance: Especially in women, hormonal changes can lead to fat accumulation in the abdominal area.

• Sedentary lifestyle: Long sittings and lack of regular physical activity are also contributing factors.

The best way to get rid of belly fat

In fact, the best way to get rid of fat around the navel is not just one solution and alone! To effectively eliminate the fat around the navel, you cannot rely on just one method. Rather, a combined and coordinated approach should be taken.

1-targeted diet

The first step is to improve nutrition. Instead of temporary diets, permanent changes in the eating pattern should be made. Let's check what elements should be included in the diet:

Foods effective in burning belly fat:

• High quality protein such as eggs, fish, chicken, Greek yogurt

• Healthy fats such as avocado, olive oil, nuts

• Soluble fiber such as green leafy vegetables, broccoli, chia seeds

• Reduce simple sugars such as sweet drinks, industrial desserts, white bread

Table: recommended and harmful foods for abdominal fat

2-combined sports activity

Simply lying down or taking a gentle walk is not enough to lose belly fat. A combination of aerobic and resistance exercises can have a much greater effect.

Sample suggested weekly schedule:

• 3 days of aerobic exercise: such as running, cycling or swimming (40 minutes)

• 2 days of strength training: weight training or body weight exercises such as plank, squat, burpee

• 2 days of brisk walking or yoga: to reduce stress and balance metabolism

3-Stress and sleep management

High levels of cortisol (stress hormone) can lead to more fat storage in the abdominal area. Therefore:

• Sleep 7 to 8 hours a night

• Using relaxation techniques such as meditation or deep breathing

• Reduce caffeine consumption in the evening hours

4-Improving body posture and reducing prolonged sitting

Suppose a desk worker sits more than 8 hours a day. This situation not only leads to a decrease in metabolism, but also causes a decrease in the function of the abdominal muscles and the accumulation of fat around the navel. What is the solution?

• Using a standing desk or taking 5-minute breaks every hour

• Do simple exercises while working, such as standing planks or side pulls

5- Check underlying diseases

In some cases, the fat around the navel remains resistant due to internal and pathological reasons. The following conditions should be checked:

• hypothyroidism

• insulin resistance or prediabetes

• Polycystic ovary syndrome (PCOS)

*Are local slimming devices or fat burning creams effective?

The market is full of products that claim to reduce localized fat. But what is the reality?

Based on medical studies, most of these products have only a temporary or apparent effect. Creams usually reduce swelling temporarily by increasing blood flow, but do not have a lasting effect on fat storage. Devices such as cavitation or cryolipolysis may be used as a supplement along with diet and exercise, but they are not enough alone.

Frequently asked questions about the best way to get rid of belly fat

1. Is it possible to get rid of the fat around the navel only by exercising?

No. Without diet and lifestyle modification, exercise alone has limited effect. The combination of exercise, nutrition and stress management is essential.

2. How long does it take to lose belly fat?

Depending on the individual's initial condition, initial results are usually visible within 4 to 8 weeks; But the actual reduction of visceral fat may take several months.

3. Do abdominal exercises such as sit-ups target belly fat?

No. Local exercises strengthen the muscle, but local fat burning is practically not possible.

4. Does the fat around the navel come back after losing weight?

If lifestyle changes are not sustainable, yes. Fat may accumulate again.

5. Are fast or low-calorie diets useful for belly fat?

No. These diets cause muscle wasting and decrease metabolism, and finally more fat may be stored in the body.

Summary

The best way to lose belly fat is a combination of nutritional, exercise, behavioral and medical approaches. Using a diet plan focusing on protein, fiber, and healthy fats, along with regular exercise and an active lifestyle, can produce significant results. Also, in cases where abdominal fat remains resistant, it is necessary to investigate hidden medical conditions.