Extra flab in the abdomen and around the waist is unhealthy as it can lead to many ailments. In fact, researchers say excess stomach fat can be linked to high cholesterol and blood pressure, type 2 diabetes, and heart diseases. Therefore, it is essential to trim belly fat to stay healthy. This article provides a few sound tips to help you get rid of abdominal fat slowly and steadily.
Eliminate high-calorie food items from your diet. Say no to empty carbohydrates, fats, and sugar as these have little nutritional value and get stored as belly fat. Include whole grains, lean proteins, vegetables, and fruits in your daily diet. Consume fiber-rich foods that satiate your hunger and make you feel full for a long time.
Do not make the mistake of skipping meals in a bid to lose weight. Skipping meals will slow down your metabolism which means you will burn less fat. It is recommended to eat five or six small meals during the day, instead of two or three large ones. Cut down your portion sizes, and eat for need and not for greed.
Drink plenty of water during the day to feel full and eat less. Drink a couple of glasses of water before your meals to reduce your appetite. Studies reveal that this habit can help to lose pounds faster. Drinking water can also help you stay hydrated and maintain normal body functions.
Work out for about 30 minutes, five days of the week. Recommended simple exercises are jogging, brisk walking, hiking, swimming, and cycling. Increase the intensity of your workouts to burn dangerous visceral fat. You can also perform household chores like gardening and raking the leaves to get exercise. Enjoy your workouts to maintain your enthusiasm for regular exercise.
Sleep for at least seven hours at night to stay trim and healthy. Research suggests that lack of sleep can trigger cravings for sugary and fatty snacks. A research study found that insomnia can alter hormone production and lead to accumulation of belly fat. In the study, people who slept fewer hours at night gained more visceral fat compared to those who got more shut-eye. Therefore, ensure to sleep soundly at night to reduce stomach fat.
- Minimize Stress and Tension
Chronic stress leads to an increase in the production of cortisol, a body hormone that causes fat storage in the abdomen. Stress and tension can also lead to emotional eating which can pile on the pounds. Practice relaxation techniques to combat daily tension. Exercise is one of the best solutions as it can help to tackle both stress and obesity.
Use the tips provided in this article to formulate a daily plan. Exercise your willpower to eat sensibly and work out regularly to get rid of belly fat.
The Long Answer
Subcutaneous fat is the kind that flops over your jeans and adds to your chin count. It comes from the Latin word for “under the skin,” and it covers most of your body. It builds up in different places in different people, although women often build it up in their thighs and rear ends, much to the appreciation of Sir Mix-A-Lot, Queen, Nicki Minaj, and Spinal Tap.
When it comes to getting rid of belly fat, you can’t spot-reduce subcutaneous fat. So if you have a problem area, you have no choice but to burn fat all over your body until your genes decide to focus on that area. Also, keep in mind that subcutaneous fat is found between skin and muscle. Sometimes, especially if you’re new to exercise, your muscles will firm up, pushing this fat out and creating the illusion that you’re gaining more fat. If this happens, just be patient—the illusion will eventually vanish and your legs will become thinner.
Generally speaking, subcutaneous fat isn’t the most dangerous kind of fat. That’s not to say that this type of fat isn’t hard on your joints or that it can’t lead to chronic health issues. But when you read about fat being linked to heart disease, diabetes, and cancer, chances are you’re reading about visceral fat.
Visceral fat is found deep inside your gut, and it builds up primarily around your stomach, intestines, and liver. Unlike subcutaneous fat, you can’t pinch it unless you get all medieval on yourself. Some people call it “deep belly fat” and it’s been linked to all kinds of issues including insulin resistance and cardiovascular issues.
A little visceral fat is normal. We tend to accumulate more of it later in life thanks to a dated bit of evolution that assumes we have less muscle as we age, causing fat to build up to protect our internal organs. The problems start piling up when you have too much of it. The most precise way to measure visceral fat is through an MRI or CT scan, but your waist circumference can also give you an indication of how bad (or good) the situation is. Red flag numbers are more than 35 inches for ladies and more than 40 inches for the guys. Here are some tips on how to get red of stubborn belly fat (of the visceral variety).
Here are 6 Things You Can Do to Lose Visceral Belly Fat
If you want to get rid of belly fat, the obvious answer is to stop eating so much junk and to get some exercise, for Pete’s sake! Beyond that, you can start to lose visceral fat through these basic lifestyle tweaks.
- Sleep longer. Catching more zzz’s might be one of the most enjoyable ways to lower belly fat. One 6-year study, on 293 adults ranging in age from 18 on 65, showed that when people increased their sleep from less than six hours a night to between seven or eight hours, they experienced a significant drop in visceral fat.
- Exercise harder. If you’re looking for belly fat burning exercises, you’re going to need something that’s high intensity. A study on middle-aged obese women with metabolic syndrome showed that high intensity exercise did a better job of banishing visceral fat than low-intensity exercise (such as sustained jogging) or no exercise at all. (Duh.) The women also experienced a reduction in abdominal subcutaneous fat. (Double duh.)
- Eat more soluble fiber. It’s true – eating more of certain foods can actually help you get rid of belly fat. A five-year study on minorities ranging in age from 18 to 81 showed that if you add soluble fiber to your diet, and combine it with exercise, you can accelerate visceral fat loss. You’ll find soluble fiber in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables, including apples, pears, and Brussels sprouts.
- Cut out excess carbs. While you can eat more soluble fiber to lower belly fat, you’ll want to reduce the amount of carbs you consume to slim down your stomach fat. One study on people with type 2 diabetes showed that a low-calorie, low-carb diet burns more visceral fat than a low-calorie, high-carb diet. That being said, the researchers’ version of low-carb meant that 40 percent of total calories came from carbohydrates, as opposed to 65 percent for a high carb diet. In my opinion, 40 percent is not particularly low for most people, unless you’re really active and need to eat more carbs for fuel.
- Lean towards unsaturated fats. Not all fats are created equal when it comes to slimming down your stomach. Researchers in Sweden fed 39 young men 750 extra calories daily for seven weeks in the form of very big muffins. One group were fed muffins with saturated fat in the form of palm oil and the second group ate muffins with polyunsaturated fat in the form of sunflower oil. Not surprisingly, the group fed saturated fat gained more visceral fat (as well as subcutaneous fat and liver fat) than the group fed polyunsaturated fat. Given that there are many types of both saturated and unsaturated fat, it’s unfair to categorically condemn all saturated fats, but it’s still worth considering or at least reducing. Regardless, no good has ever come from adding a giant muffin to your daily meal plan—so don’t do that.
- Stop stressing so much. If you’ve changed your diet and started doing fat-burning workouts, but you’re still not getting rid of belly fat like you want, you might need to look at another part of your lifestyle. Stress triggers the production of cortisol, which increases visceral fat. The link is that simple. A little stress, like the kind your body experiences working out, is fine, but chronic stress can be problematic. Studies on both humans and monkeys confirm this. Admittedly, telling someone to stop stressing is a little like telling someone to “be funny” or “don’t look at the giant mole on my forehead” (i.e., it’s easier said than done), but de-stressing your life is possible. You just need to be patient. Look into things like meditation or yoga, or just take a couple minutes each day to stop and breathe deeply.