Belly fat is more dangerous than any other area of the body. It can cause heart disease, diabetes, high blood pressure, high blood sugar, high blood cholesterol, certain cancers, as well as other potentially life-threatening diseases. A recent study also found that belly fat makes you fatter. How can we get rid of belly fat? These are some tips to help you lose belly fat.
The key facts about fat
Different fats are different and we store them in two places: under the skin (subcutaneous fat) and deep within the body, around vital organs (visceral oil). Visceral fat’s main function is to cushion organs. However, it can also release inflammatory compounds which can cause a variety of health problems. We know that where your body stores fat is dependent on your genes and lifestyle factors (stress, sleep etc. Age, sex and genes. Men under 40 years old have a higher ratio of visceral to subcutaneous fat than the women. After menopause, women store more visceral fat. Even people who are thin can store visceral fat if they live an inactive lifestyle.
There are three areas that you must address if you want to reduce excess belly fat.
It is recommended that healthy adults engage in at least 150 minutes of moderate aerobic exercise – such as walking or jogging, or 75 minutes per week of vigorous aerobic activities like running. Strength training should be done at least two times per week. However, a Duke University study found that resistance training (including ab crunches), alone, reduced subcutaneous fat. While vigorous aerobic exercise (four times per week), reduced both subcutaneous as well as visceral abdominal fat.
While we all know how to eat healthy, it is important to be aware of hidden sugars which can cause weight gain. Sugar has been identified as the biggest enemy of belly fat. Hidden sugar can be found in many everyday foods, including orange juice, whole-wheat bread, cereals, and wine. Remember that not all carbohydrates are created equal. Try eating more fruits and vegetables instead of breads, pasta, and crackers. Keep in mind that good and bad fats can be mixed together and that the right type of fats can help you lose fat. Avoid hydrogenated oils, vegetable oils and margarine as well as fake butter products. Instead, eat real butter, eggs and olive oil. It is best to eat natural, unprocessed foods. This makes it easier for your body and liver. Keep your portions under control as calories can quickly add up without you even realizing.
Surprisingly, too little or too many hours can affect visceral fat stores. A study found that people who slept less than five hours per night or more than eight hours per night gained more visceral fat than those who sleep between six and seven hours each night. Get up early if you want your belly to burn fat. Keep in mind that slow, consistent weight loss is the best way to lose excess fat and prevent it from coming back. Consistency and daily effort will bring about positive changes in your quest to lose excess weight. Although it isn’t an easy path, it will lead to a lifetime of good health.