Keeping your abdominal fat under control does more than just make you look fantastic; it may also add years to your life. Having a larger waistline is associated with an increased risk of developing cardiovascular disease, diabetes, and potentially cancer. The functioning of blood vessels is improved as well as the quality of sleep when excess fat is lost, particularly in the abdominal region.
When dieting, it is impossible to lose fat from the abdominal region in a targeted manner. Kerry Stewart, Ed.D., director of Clinical and Research Physiology at Johns Hopkins, says that losing weight overall will help shrink your waistline, but more importantly, it will help reduce the dangerous layer of visceral fat, which is a type of fat within the abdominal cavity that you can’t see but that heightens health risks. Visceral fat is a dangerous type of fat because it raises the risk of developing a number of serious health conditions.
WHAT IS BELLY FAT?
Excess fat in the abdominal region surrounds the organs in the stomach, and this fat is referred to as “belly fat.” There are three different kinds of fat: triglycerides, which are the fat that floats around in your blood; subcutaneous fat, which is the layer that lies right beneath the surface of the skin; and visceral fat, which is stored in the organs (dangerous belly fat). When there is an excessive amount of visceral fat in the abdominal cavity, this type of fat, which is found beneath the muscles, can put your health in jeopardy in many different ways.
SIDE EFFECT OF BELLY FAT
The excess hormones and chemicals that are produced when you have fat in your belly can have a detrimental effect on practically every organ in your body. This is because belly fat does not just sit there. When you have an unhealthy amount of visceral fat in your body, you place yourself at an increased risk for a variety of serious health conditions, including cardiovascular disease, type 2 diabetes, and colorectal cancer.
HOW CAN YOU TELL IF YOU HAVE TOO MUCH ABDOMINAL FAT?
Taking your own measurements at home is a quick and simple method for determining whether or not you have an unhealthy amount of belly fat. Take a measuring tape and place it around your bare stomach, directly above your hip bone. The result is your waist measurement. The tape ought to be quite snug without being very restrictive. If a woman’s waist circumference is measured and it is greater than 35 inches, this suggests an unhealthy quantity of abdominal fat. A man’s waist circumference is considered unhealthy if it is greater than or equal to 40 inches.
6 AMAZING TIPS TO DEAL WITH BELLY FAT
- CONSIDER AN EATING PLAN RATHER THAN A DIET
In the end, Stewart advises that you should select a healthy eating plan that you are able to maintain. There is no need to keep track of your calorie intake when following a low-carb diet plan because all that is required is learning to make better meal choices. In general, adopting a low-carb diet will cause you to reduce your consumption of problematic foods, such as those that are high in carbohydrates and sugar and do not contain much fiber, such as bread, bagels, and soda, in favor of options that are high in fiber or protein, such as vegetables, beans, and healthy meats.
- DO SOME WEIGHT TRAINING
The addition of even modest strength training to aerobic activity helps you increase lean muscle mass, which in turn allows you to burn more calories throughout the entire day, both when you are exercising and while you are resting. Become a label reader.
Compare and contrast brands. Some yogurts, for example, boast that they’re low in fat, but they’re higher in carbs and added sugars than others, Stewart says. Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories.
- FOCUS ON HOW YOUR CLOTHES FIT RATHER THAN THE SCALE
The number that appears on the scale in your bathroom may not move significantly even if you continue to burn fat and build muscle; nonetheless, you will find that your jeans become tighter. That’s a more accurate measure of how far we’ve come. If you want to lower your risk of heart disease and diabetes, your waistline should be less than 35 inches if you’re a woman and less than 40 inches if you’re a man when measured circumferentially.
- KEEP MOVING
Burning calories through exercise is one way to reduce abdominal obesity. According to Stewart, one of the most significant advantages of physical activity is that it offers a high return on investment in terms of the effects it has on the body’s composition. According to him, exercise seems to be particularly effective in reducing belly fat because it lowers circulating levels of insulin, which would otherwise signal the body to hang on to fat, and it causes the liver to use up fatty acids, particularly those that are located nearby in visceral fat deposits.
The amount of physical activity necessary to achieve your weight loss objectives is contingent upon those goals. This can require anywhere from thirty to sixty minutes of moderate to intense activity practically every day for the majority of people.
- REDUCE YOUR CONSUMPTION OF FOODS THAT HAVE BEEN PROCESSED.
It is sometimes difficult to lose weight because packaged goods and snack meals have a lot of components that are high in trans fats, added sugar, and added salt or sodium. These are three elements that make it tough to lose weight.
- SPEND TIME WITH FRIENDS WHO ARE CONCERNED WITH THEIR HEALTH.
According to research, if your friends and family are also making healthier food choices and doing more exercise, you will be more likely to do the same.
Most people with belly fat do not feel comfortable about themselves. Aside not making you very active in many activities, it is also the cause of certain sicknesses. Follow the tips in this article and you will be able to overcome belly fat.