How to Lose Belly Fat and Waist Fat
And studies show that understanding how to lose belly fat and waist fat and actually doing it is far more important than just mere vanity.
The reality is; your life may depend on losing belly fat and waist fat!
There are two kinds of belly fat – deep down sneaky visceral fat and subcutaneous fat, deposited just below your skin for everyone to see.
Wanting to know how to lose belly fat and waist fat usually concerns the obvious, noticeable subcutaneous fat. But visceral fat, hiding beneath the muscles surrounding your vital organs, is far more destructive.
Because the more deep down visceral fat that you have, the higher your risk for heart disease, type 2 diabetes and other health problems.
What Causes Belly Fat and Waist Fat?
The research reveals no big surprises! Studies show sedentary people who eat unhealthy foods have much more visceral fat, subcutaneous belly fat and waist fat than those who eat healthy and exercise regularly.
Of the nearly 3,000 adults in one study, those who exercised and ate a healthy diet, with lots of high fiber vegetables, fresh fruits and whole grains, plus healthy low-fat high protein foods, had much less belly fat.
And although past studies have shown that smokers typically weigh less than non-smokers, recent research disagrees with those findings.
Netherlands’ University Medical Center Utrecht research shows that even when a smoker is thin, they still tend to have more visceral fat.
Besides the belly fat accumulation caused by smoking, poor diet and lack of exercise, high alcohol intake was also shown to greatly contribute to potbellies and belly fat, especially dangerous visceral belly fat.
How to Lose Belly Fat and Body Fat
When you decide to get rid of belly fat, don't just target the subcutaneous fat that lies directly underneath your skin. Also go after the dangerous deeply deposited visceral fat that surrounds your vital organs.
Research shows that visceral fat not only increases your risk of insulin resistance, diabetes and heart disease, it also contributes to gallstones, psoriasis, fatty liver and possibly even prostate cancer and breast cancer.
So here's how to get rid of belly fat – both the visible and invisible:
- If you smoke, quit.
- Limit or eliminate alcoholic beverages.
- Exercise at least 30 minutes a day. Although abdominal exercises can help tighten your belly muscles, Duke University Medical Center research found that all physical activity makes a significant difference in reducing belly fat. The more you exercise, the more you lose.
- Eat healthy food. Increase nutritious high fiber foods like vegetables, 100% whole grains and fruits. Eat more omega 3 fish, low-fat dairy and lean poultry. Eliminate high glycemic index food (like refined grains and sugar) and keep your saturated fat intake low.
- Lose weight by eating a healthy low calorie diet and increasing physical activity. Studies show that your belly fat will be the first to go.
You can track your progress by measuring waist fat. Women with a waist over 34 inches (87 centimeters) and men over 39 inches (99 centimeters) are at a much greater risk for excess visceral fat health problems.
More Commonsense Health for You:
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Zhang X, Shu XO, Yang G, et al. Archives of Internal Medicine. Abdominal adiposity and mortality in Chinese women. Arch Intern Med 2007;167:886–92.
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Posted in: Healthy Living, Weight Loss
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