Poor dietary choices are often responsible for belly fat. Sometimes, bloat and poor eating habits can lead to excessive stomach distension. There are two options for people who want to flatten their stomachs: either a cleanse, or eliminating all of the offending foods, or exercise to lose fat. The 3-day cleanse to reduce belly fat includes avoiding foods that are high in fat and replacing them with healthier options. It also contains an exercise program for overall fat loss.

What Causes Belly Fat

The belly fat is the fat that surrounds the abdomen. There are two types adipose tissue: and HTML15.

  • Visceral This fat surrounds an individual’s organs.
  • Subcutaneous This refers to fat under the skin.

Visceral fat can cause more health problems than subcutaneous fat. Too much visceral fat can increase your chances of developing ( 3 ):

  • Heart disease
  • heart attacks
  • High blood pressure
  • Stroke
  • Type 2 Diabetes
  • Asthma
  • Breast cancer
  • colon cancer
  • Alzheimer’s

The following are common causes of belly fat:

 

Poor Diet

Sugary and processed foods, as well as fast food, can increase your risk of developing belly fat. These foods are high in calories, but they don’t satisfy your hunger for long periods. To feel satisfied, you’ll need to eat large amounts of these foods ( 18).

Sometimes, your diet can make you feel bloated or your stomach appear fuller. Bloating can be caused by gas, fluid or a combination of both. It expands your intestines. It isn’t the exact same as having stomach fat. Instead, it causes abdominal swelling and discomfort ( 2 ).

Bloating can also occur when you swallow too much air. This is due to gas buildup in your intestines. Bloating can be caused by eating or drinking too fast and not chewing properly.

You can also bloat by chewing gum, smoking cigarettes and drinking carbonated drinks. All of these activities can cause excess air to be swallowed. This excess gas is then absorbed into your bloodstream and distributed throughout your digestive system. Bloating is not a problem, but it can be unpleasant.

 

Allergies and Intolerances

People who feel bloated often are lactose-intolerant. People who have trouble digesting lactose (milk sugar) may experience bloating when they eat dairy products such as ice cream, milk or cheese. The symptoms of lactose intolerance include diarrhea, abdominal pain, and bloating ( 11).

Intolerances to certain foods can also cause bloating. Bloating can also be caused by intolerances to certain foods. The most common culprits are nuts, beans, wheat flour, and other grains.

Another cause of abdominal bloating is Celiac disease. This is an autoimmune condition that can be triggered by gluten in those with a genetic predisposition. This condition causes symptoms that are similar to an allergic reaction to gluten-containing foods. This includes bloating, excessive gas, diarrhea, constipation (or both), nausea, vomiting, abdominal pain, nausea and headaches.

If you continue to eat gluten, celiac disease can go undiagnosed. This could lead to serious health issues. Discuss with your doctor whether you should be tested for celiac .

Bloating caused by food intolerances can be reduced by cutting out that food from your diet. These symptoms can take a while to disappear depending on how severe or long-lasting the reaction was. Most intolerances will disappear after two weeks. A registered dietitian can help identify the root cause of your symptoms, and create a diet plan that will ensure that you get all the nutrients you need.

 

Medical Causes

Rarely, a distended or bloated stomach could be an indication of a medical condition such as:

  • irritable bowel syndrome (IBS)
  • Crohn’s or ulcerative colitis, which can lead to inflammatory bowel disease.
  • Insufficiency of the pancreas
  • Fluid accumulation in the abdomen cavity due to liver disease or kidney problems
  • Inactivity

If you believe any of these conditions may be contributing to your symptoms, talk to your doctor.

Inactivity

You can store calories in your body to be used later as body fat if you don’t use them up. If someone sits for long periods of time at work, or does an active job, but is not active enough to burn calories, their calorie expenditure will be lower than someone who moves more during the day and burns more calories. Regular exercise can gradually reduce belly fat ).

 

Excessive Alcohol Consumption

Alcoholism can cause liver fat accumulation and eventually liver damage. In the latter stages, abdominal fluid accumulation can be a side effect. Drinking more can increase your waistline.

Insufficient sleep

Insufficient sleep can increase cortisol levels during the day, and higher levels of cortisol can lead to more visceral (belly fat) deposits . Sleeping 7 hours a night will ensure that your body maintains a healthy hormonal balance and keep cortisol levels under control.

Genetics

Some people might have genes that make it more likely for them to store abdominal fat ( 7). Obesity is often inherited. Those who have a family history of obesity can lower their chances by eating healthy, exercising regularly, and getting enough sleep.

Although there are many factors that can cause belly fat to build up, the ones mentioned above seem to be the most common. Simple lifestyle and diet changes can make it easier to lose body fat.

 

How to Get Rid of Belly Fat

Lack of exercise and poor nutrition are two major reasons your belly isn’t flat. To get a toned stomach, you need to make lifestyle changes that increase your fat loss and help get you back on track. To kickstart their journey, some people choose to cleanse.

It is best to make steady, consistent weight loss . Temporarily fasting for three days may work, but it won’t last very long. Once you begin eating again, any weight you have lost will be back.

This is the best cleanse to lose weight. It involves a 3-day diet that includes healthy food and regular exercise. This cleanse is not a quick fix. It is meant to help you transition into a healthier lifestyle.

The 3-Day Cleanse to Lose Belly Fat

Contrary to popular belief, you don’t need to cleanse your entire body with lemons and water. This involves removing unhealthy foods and other habits that could be making your stomach look large and full.

Here’s how it works:

Step 1: Avoid These Foods

You should start by avoiding foods that can cause weight gain. You will be avoiding fatty and processed meats, as well as refined grains products and dairy products like butter, milk, cheese, and butter. However, this is only for those who are allergic or if they cause bloating or distension. Avoid high-sugar foods and/or excessive sodium (such as snacks and sweets), as well as sugary beverages. You might also decide to stop drinking alcohol.

Although it might seem difficult to resist your favorite drinks and snacks at first, if you can stick with it for three days you may not need them as much later. This is one of the great benefits of cleansing – they don’t stop even when you aren’t doing them.

 

Step 2: Eat These Foods instead

For 3 days, you can start to eat healthy alternatives to these forbidden food groups. If you feel bloated, pay attention to your body’s reaction to these foods and get rid of them.

Colourful Vegetables and Fruits

They are high in fiber, which can help maintain a healthy stomach. These fruits are also high in antioxidants, which can help prevent disease and keep you young . These nutrients should be consumed in at least five meals a day.

Green juices are great as they have a lot vitamins and don’t contain too much fat or calories. Be aware of the sugar content in commercial juices. These can be made at home using organic produce or you can eat the whole fruit and vegetable.

Berries are good for you health as they are rich in fiber and antioxidants . These can be used as healthy snacks or natural sweeteners for oatmeal.

Lean Meats and Plant Protein

If you want to lose body fat and have a flat stomach, poultry and lean meats will be your best choices. They are rich in protein and low fat, which makes them ideal for weight loss .

Some meats can contain a lot of sodium which can lead to water retention. As part of your weight loss program, you may need to reduce consumption of processed foods. Avoid deli meats and sausages .

Also, seafood and plant protein sources like beans, nuts, seeds, and soy are great sources of lean protein.

 

Complex Carbohydrates

Whole grains are a great way of losing belly fat and achieving slimmer thighs. Whole grains are rich in fiber, which slows down digestion and complex carbs, which slowly release glucose into the bloodstream. This helps to stabilize blood sugar and maintains energy throughout the day.

Whole grains can be substituted for the usual starches, such as brown rice and whole wheat pasta. Complex carbs are also available in starchy vegetables.

Healthy Fats

Your body can use healthy fats in moderation. Avocado and olive oil are excellent sources of monounsaturated fats that are good for your heart. Omega3 fatty acid may also be beneficial for you as they can help lower blood pressure . These fatty acids can be found in fish such as mackerel and sardines, and in flaxseeds and walnuts.

Water

You should also drink lots of water in order to lose belly fat. You might also consider drinking herbal tea at night. It doesn’t contain caffeine which can cause you to become dehydrated and disrupt your sleep.

Water is a proven weight-loss aid. You should drink at least 8 glasses of water per day ).

 

Step 3 – Exercise Regularly!     

Even if you aren’t on a cleanse, exercising is important. We all know that we need to exercise more, but we don’t always have the motivation. It is better to increase your activity gradually over time than jump into marathons or intense training sessions .

This cleanse includes abdominal exercises that target your core muscles, which stabilize and define your stomach. These exercises can be done in many different ways, but here are the best ones for flat abs.

  • Plank Exercises: These exercises are great for strengthening your core and abdominal muscles.
  • Crunches Crunches are for the upper stomach.
  • Side crunches These are great for toning the obliques which can be difficult to tone even though they don’t have a lot of fat.

Cardio exercises such as walking, swimming, bicycling and jogging can be very beneficial for fat loss.

Step 4: Reintroduce Foods and Habits Gradually

If you have given up dairy or meat products, gradually reintroduce them after three days. Keep eating healthy, balanced meals and enjoy your favourite treats if they are high in sugar, sodium or saturated fat.

Eat lots of fiber, including fruits, vegetables, legumes and whole grains, to avoid constipation or digestive problems ( 6). Avoid skipping meals as it will only lead to more hunger in the end.

Keep in mind that diets can only be temporary and will not help you lose weight. Good nutrition is something you need to continue with, even after you reach your ideal weight.

The Bottom Line

Although the 3 Day Cleanse is a great way of starting your weight loss journey, it won’t last unless you continue to practice healthy habits afterward. For long-term success, gradual changes are more important than drastic diets or cleanses. You must take small steps and be consistent if you want to lose belly fat.