Belly fat has long been an archenemy of many people the world over. But is isn’t just a superficial concern. It has various risk factors such as diabetes and cardiovascular diseases linked to it.
Belly fat is also called subcutaneous fat because it is located directly under the skin which makes it the most visible type of fat.
Everyone has some belly fat, but large amounts of this fat can signal a weight problem.
It is possible to get of belly fat in a safe and natural way with a healthy combination of diet and exercise that will not put any strain on your health.
Sad belly fat facts
It tends to increase with age, especially for women.
Having a high body mass index (BMI) usually tend to be due to more belly fat.
Visceral belly fat is mostly due to diet.
Exercise has been shown to decrease belly fat to a natural and healthy level.
Please know that belly fat will never be eliminated completely – it is normal to have some fat around your midsection.
Visceral belly fat
Visceral fat has been called “active” fat because it plays a direct role in producing some hormones. It is the bad type of belly fat.
It is not as visible as subcutaneous fat because it lies within the abdominal wall and around organs.
If your waist circumference increases, so does your BMI. The more visceral fat, the higher your chance is of developing diabetes, chronic inflammation, and cardiovascular diseases.
If your waistline is slowly expanding, you know your visceral fat is slowly growing.
Some people have said that visceral fat made their stomachs feel hard, whereas subcutaneous fat have made their stomachs feel soft.
For people who have an active and healthy lifestyle, even if they have some protruding subcutaneous fat, there will be little to no danger for them developing cardiovascular or metabolic diseases.
Some research even suggests that surgery to remove subcutaneous fat will not improve health if surgery is not accompanied by healthful lifestyle changes.
Belly fat can make its appearance at any age, but some groups have been found to be more at risk than others. These groups include white men, African-American women, Asian Indian men and women, people who are overweight or obese, and people who drink lots of sugary drinks.
Diet changes that work
You should eat less calories than your body burns in a day. You need to create a calorie deficit. This burns visceral and excess subcutaneous fat.
Decrease and eliminate sugary drinks
Some studies have linked sugary drinks like sodas to the increase of visceral fat. The sugar in your coffee needs to be reduced and sugary drinks need to be cut out altogether.
Reducing simple carbohydrate intake
Carbohydrates such as refined grains, white bread and sugary foods do not have a high nutritional value but they are still very high in calories. These foods have been linked to an increase of the fat in your midsection.
These simple carbohydrates can be replaced with complex carbohydrates such as whole grain paste, fruits and vegetables.
Eat more fruits and vegetables
Fruits and vegetables not only replace simple carbohydrates, they also add more fibre to your diet that helps regulate blood sugar.
Consume lean protein
Lean protein can be found in nuts, legumes, and lean meats. They help to make you feel full and also reduce the cravings for sugary drinks or snacks.
Controlling fat intake
Against popular believe, moderate amounts of fat in your diet will not make you fat. But, a diet high in fat can lead to more abdominal fat.
The goal is not to eliminate fat completely from your diet. You need to avoid packaged fat-free foods, because they are high in preservatives, rather choose foods with healthy fats such as lean meats and avocados.
Trans – and saturated fats are not good for your heart health. These fats cause weight gain and an increase in your abdominal fat, especially your visceral fat.
Your healthy fat intake should equal between 20 – 30% of your caloric intake.
No only diet will help to decrease the stubborn muffin. Exercise is also needed.
Become more active
In a study in 2005, men who exercised were compared to men that did not. This study found exercise to be a crucial factor in eliminating belly fat.
One of the biggest myths is that you can spot-reduce fat. If you lose weight, you will lose weight all over, not just in your midsection. Targeted exercises such as crunches or sit-ups will not aid in getting rid of your muffin top. All these exercises do is strengthen your abdominal muscles.
By increasing your activity levels over time, you will also burn more calories which will lead to weight loss.
Sitting at a desk all day should take regular walking and stretching breaks.
Parking further away from your destination will help you to walk further, burn more calories, lose fat, and improve your heart health.
Cardiovascular exercise is one of the things I hate most in this world, but cardio gets your heart rate up, burns more calories and reduces visceral belly fat.
High-intensity interval training (HIIT) is the miracle worker for belly fat. It combines intense exercise with less intense exercise to burn more calories.
Body weight training and strength training can also help to reduce belly fat and body fat overall. Muscles have been found to burn more calories than fat. Another advantage of incorporating strength training is that it can help to prevent osteoporosis and some chronic illnesses. Body weight training like yoga should be incorporated into your exercise routine.
Please consult with your doctor if you are unsure about your health and exercise routine, especially if you haven’t been active for a while.
Belly fat is a very dangerous and serious health problem, but it is a reversible one.
By simply shedding a few pounds of belly fat can help reduce risks of serious health problems.
It is always important to start slowly when exercising and to incorporate health changes bit by bit.
Now you can watch the pounds melt off and the muffin-top disappear.