Losing belly fat is a common weight loss goal, especially after the holidays, but maintaining a slim waistline doesn’t just make you look better. We all know that excess weight is unhealthy, but that’s especially true of belly fat. Abdominal growth is a sign of visceral fat. This is deadly fat hidden deep in your abdomen. It envelops your vital organs and can lead to cancer, heart disease, type 2 diabetes, etc. Getting rid of visceral fat is important for overall health.
Lisa Richards, nutritionist, candida diet “Visceral fat is the type of fat that over time begins to concentrate in the front of the body, the belly. It may be enveloping an organ.” Trista BestMPH, RD, LD stated, “Belly fat is uncomfortable, inconvenient, and can make certain aspects of life difficult, but it can also be very dangerous.” The potential isn’t getting as much attention as it should, which gives a greater incentive to try and keep it off. This puts individuals at risk of developing chronic diseases such as heart disease, liver problems, and diabetes.”
Your genes determine your body type and how you store fat, but lifestyle choices also play a big role. The causes of visceral fat are lack of exercise, fatty meals, sugary meals, and stress. Good healthy habits make a difference, eat this instead! Health spoke with experts who share the signs you need to lose belly fat and how to do it. As always, please consult your doctor for medical advice. Read on.To protect your health and that of others, don’t miss these Sure Signs You Already Have COVID.
Best explains: “Weight is not just a good indicator of belly fat. Body type is a better way to know if you have too much belly fat. There are two main body types: apple (android) and pear. (Gynoids) These may be equivalent in shape to the same number on the scale, but have very different health effects. Hold the weight on your abdomen.
“If your waist-to-hip ratio becomes imbalanced and your waist is larger than your hips, you have too much belly fat,” Richards says. You can do it with a simple check. If your pant size goes up by more than one size, it’s a sign that you may have too much belly fat.”
Cleveland Clinic “Your health care provider has specific guidelines to use in measuring body fat. Visceral fat makes up approximately 10% of body fat. You can know your fat level, if your body fat percentage is higher than recommended, your visceral fat range will also be higher.
There are several ways to measure body fat.
– Waist measurement: Wrap a tape measure around your waist just above your hipbone. For women, 35 inches or more means you’re at risk for health problems caused by visceral fat. For men, the numbers are 40 inches or more.
–Waist-to-hip ratio: Measure your waist size and hip size (wrap a tape measure around the widest part of your hips). Divide your waist size by your hip size. A waist-to-hip ratio greater than 0.85 in women and 0.90 in men indicates abdominal obesity.
–Body Mass Index (BMI): BMI measures body fat based on height and weight. If you have a BMI of 30 or above (men and women), you may be obese and may have high levels of visceral fat.
・Waist Height Ratio: Divide your waist size by your height. The healthy ratio is less than 0.5 (in men and women). Some providers prefer a waist-to-height ratio. Other methods are less accurate in distinguishing between visceral and subcutaneous fat.”
Stop binge eating and cut down on alcohol. Helps reduce visceral fat.of Cleveland Clinic “Excessive alcohol consumption can increase the amount of visceral fat stored in the body,” he says. According to the Centers for Disease Control and Prevention, Dietary Guidelines for Americans Adults of legal drinking age may choose not to drink, or if they do consume alcohol, they may drink in moderation by limiting their intake to no more than two drinks per day for men and one drink per day for women. I can do it. Drinking less is healthier than drinking more.”
Best explains: “Alcohol is a macronutrient, providing the body with calories, and the body prioritizes these calories. This means that calories consumed in the two hours before and after alcohol consumption are stored as fat. It can also be detrimental to physical health and can lead to lifestyle habits that contribute to weight gain and belly fat.”
According to Best, “For sedentary people, moving even a little more can help reduce belly fat. More vigorous exercise burns fat faster, but moderate exercise can help you lose belly fat.” Even walking or walking will burn your body stored fuel; This leads to
The Cleveland Clinic advises: Recovery. HIIT offers resistance and aerobic training to help you burn fat faster.
“Intermittent fasting is thought to promote many health benefits, including weight loss, improved insulin resistance, increased muscle mass, and initiation of cell repair,” Richards said. The body initiates certain responses within the body.Cellular repair is a major benefit of intermittent fasting.
The body can restore hormonal balance and rid itself of toxins that lead to cell damage. Intermittent fasting has become very popular due to its weight loss benefits. Growth hormone increases and norepinephrine enters. All of these work together to help break down body fat for energy. “
“The term balanced diet has been taken to mean many things depending on who uses the phrase,” Best said. , whole grains, vegetables, and protein sources (not necessarily animal-based), which provide individuals with a source of all macronutrients without excess fat or calories unnecessarily taking up space in the diet. A simple example of this is a spinach omelet, whole grain toast, and fruit.While it may help you shed belly fat initially, it is not sustainable and almost always leads to rebound weight gain. .
Watching what you drink is just as important as what you eat. “Many people turn to diet sodas to reduce their calorie intake, in the hope that it will lead to weight loss,” Richards said. “Unfortunately, these drinks often lead to unwanted weight gain.” It is possible that artificial sweeteners, such as those found in diet sodas, are associated with consumers overeating at their next meal. Rather, turn to water or unsweetened seltzer to stay hydrated and avoid empty calories and potential overeating.
“Processed lunch meat, salami, and spam contain dextrose, nitrates, sulfates, and other sugars,” says Richards. However, the sodium in these meats, along with the aforementioned compounds, can exacerbate weight gain and inhibit weight loss.
Research published in National Library of Medicine “Consumption of ultra-processed food and beverage products (UPF) is associated with obesity and related comorbidities. …On average, UPF consumption accounted for 8.11% (SD 7.41%) of total daily intake (in grams) at baseline…High UPF consumption was associated with age-related increases in visceral and global adiposity. Further studies are needed to confirm these results in other populations and settings.”
