Belly fat is a problem area for many of us. Despite your best efforts and hours spent in the gym, losing weight on your belly can be difficult.
For many women, weight increases with age. As your metabolism slows down and your body burns fewer calories, you may start gaining weight gradually. In addition to age, there are various factors that play a role. Here’s everything you need to know about belly fat development and how to lose it.
The science behind belly fat
Belly fat, also known as ‘visceral fat’ or ‘omental fat’, is the fat pad that surrounds the internal organs in the abdomen. Overdose is thought to be linked to heart disease and metabolic syndrome, including diabetes and obesity. Fat cells secrete chemicals that alter metabolism.
For example, compared to thigh fat, visceral fat cells, which are a direct source of nutrients for internal organs, are highly active. Dr. Mike Hoglin, MD, DrHouse medical director explains. They secrete more inflammatory chemicals called cytokines, making weight loss and lowering blood sugar more difficult, especially when they are present in excess.
Because the abdomen is so close to the liver, fat is constantly being sent to the liver and then to the bloodstream, potentially increasing cholesterol and overall markers of inflammation in the body. , it blocks beneficial hormones such as adiponectin, which normally help boost fat burning and lower blood sugar levels.
What causes belly fat in women?
Dr. Hoaglin adds that stress can also contribute to fat distribution in the abdomen. When you’re stressed, flight hormones like cortisol and flight hormones are released. Cortisol causes our bodies to hold onto fat and sugar more tightly, making abdominal fat the most active. .
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“The main cause of abdominal obesity is an unbalanced diet, mainly overconsumption of sugar, alcohol, trans fats, and lack of protein,” he says. Dr. Mir Ali, MD, Bariatric Surgeon and Medical Director of the Memorial Care Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California. “Inactivity also plays a role. Other factors include sleep deprivation and genetics.”
How can you tell if you have too much belly fat?
A good screening tool to see if you have excess belly fat is your waist circumference. Better than BMI for this purpose.
While standing, place the tape measure at navel level, around your torso, and above your hipbone. Make sure the tape is level with the ground. Exhale and pull the tape snug, but do not press it against your skin. In general, cardiovascular and metabolic risks increase with waist sizes over 35 inches in women and 40 inches in men, Dr. Hoaglin said.
how to get rid of excess belly fat
I wish I could target where I lose weight, but that’s not how weight loss works.
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“Unfortunately, you can’t lose weight in certain areas, such as the abdomen,” says Dr. Ali. “However, overall weight loss leads to a reduction in core obesity.”
1. Limit Refined Carbs
Refined carbohydrates such as sugar and white flour can spike insulin levels and promote inflammation of omental fat, making it retain and add to that fat more potently.
Talk to your doctor about a weight loss plan, recommends Dr. Hoglin. Your doctor may suggest that you emphasize foods with a low glycemic index. He or she may tell you to start a ketogenic diet that focuses on healthy fats and proteins and cuts down on carbohydrates significantly.
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2. Eat foods high in fiber and low in sugar
The most effective way to lose belly fat is to change your diet and lifestyle.
A diet high in fiber and protein and low in sugar is a great place to start, says Dr. Ali. Minimizing or eliminating alcohol intake is also very important.
3. Get enough sleep and exercise regularly
According to Dr. Ali, improving your sleep habits and exercising regularly can definitely help reduce belly fat.
4. Reduce stress
Stress is also an important factor. Chronic stress marinates our bodies in the stress hormone cortisol, leading to insulin resistance and preferential fat distribution around the abdomen. Dr. Lydia Alexander, M.D.explains Enala’s chief medical officer and vice president of the Obesity Medical Association.
Mindfulness practices, including meditation practices, are beneficial in reducing belly fat.
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- Dr. Mike Hoaglin, Medical Director of DrHouse
- Mir Ali, MD, Bariatric Surgeon, Medical Director, Memorial Care Surgical Weight Loss Center, Orange Coast Medical Center, Fountain Valley, CA
- Dr. Lydia Alexander, Chief Medical Officer, Enara, Vice President, Obesity Medical Association
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