Hormones And Belly Fat In Men
In men, adequate levels of testosterone are necessary to maintain a healthy fat distribution. However, research has shown that the presence of visceral fat can interfere with testosterone production, further exacerbating the storage of fat in the belly. Excess abdominal fat not only reduces testosterone production, but is also associated with a rise in the female hormone estradiol in men. It is unclear if testosterone decline associated with aging disrupts the production of testosterone, or if the accumulation of fat via weight gain leads to lower levels of testosterone. Either way, the reduction of visceral fat via lifestyle changes is beneficial for overall health in men.
Exercise And Strengthtraining: A One
Exercises that increase the heart rate and make you sweat help you lose weight in general both visceral fat and the subcutaneous fat under the skin. Aerobic exercise burns overall calories and helps you reduce total body fat.
Dr. Butsch says the key to losing abdominal visceral fat seems to lie in a combination approach. He suggests trying 20 minutes of whole-body strength training plus a cardio routine to strengthen muscle cells and increase fat burn.
Identifying Dangerous Belly Fat
While the most exact way to measure visceral fat is by MRI or CT scan, an at-home approach is to calculate the waist-to-hip ratio by dividing the waist measurement by the hip measurement. For example, if the waist measures 56 inches and the hips measure 45 inches, dividing 45 into 56 gives a ratio of 1.2. A waist-to-hip ratio higher than 0.95 in men and 0.85 in women significantly increases the risk of a heart attack or stroke. Simply measure the waist to identify if there is a higher probability of excess visceral fat. In men, a waist measurement over 40 inches indicates an unhealthy accumulation of visceral fat and an increased risk of health problems.
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Belly Fat Impacts Overall Health
Ample evidence shows that visceral belly fat raises cancer risk too. A meta-analysis of recent studies published in Nutrients in 2016 showed that abdominal obesity contributes to the development of lung cancer. Another meta-analysis, published in the journal Bioscience Reports in 2017, showed that visceral belly fat may contribute to the development of colorectal cancer.
Research also shows that visceralbelly fat is associated with brain atrophy and the onset of Alzheimer’s disease and dementia. The adipokines excreted by the visceral fat tissue are likely why belly fat can be a factor in these brain degradations that occur in old age, as shown in 2014 research in The Lancet Neurology.
Needless to say, men need to know how to lose belly fat to improve their health for now and the future.
Why Is Visceral Fat Harmful
Fat cells do more than simply store excess energy. They also produce hormones and inflammatory substances.
Visceral fat cells are especially active and produce even more inflammatory markers, such as IL-6, IL-1, PAI-1 and TNF- (
9 ).
One example of this is heart disease. Long-lasting inflammation may cause plaque to form inside the arteries, which is a risk factor for heart disease.
Plaque is a combination of cholesterol and other substances. It grows larger over time and can eventually rupture.
When this happens, the blood in the arteries clots and either partially or completely blocks blood flow. In the coronary arteries, a clot can deprive the heart of oxygen and cause a heart attack (
12 ).
It suggests that visceral fat releases inflammatory markers and free fatty acids that travel through the portal vein to the liver.
The portal vein carries blood from the intestines, pancreas and spleen to the liver.
This may cause fat to build up in the liver and potentially lead to liver insulin resistance and type 2 diabetes .
SUMMARY
Visceral fat may promote long-lasting inflammation, which in turn may increase the risk of chronic disease. The portal theory also helps explain why its harmful.
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Simple Ways To Lose Belly Fat Based On Science
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Losing abdominal fat, or belly fat, is a common weight loss goal.
Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease .
For this reason, losing this fat can have significant benefits for your health and well-being.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches in men and 35 inches in women are known as abdominal obesity .
Certain weight loss strategies can target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.
Take The Time Now To Reap The Rewards Later
This all may seem like a lot and it is.
The secret about tracking these things right off-the-bat is that it PROVES to you that you’re serious about making this body transformation.
Yes, these data points will help you track your progress.
More importantly, though, taking the time to do these starting measurements will set up massive momentum for your future success.
If losing belly fat is an area of your life you seriously want to improve, you have to take the necessary steps and put in the work.
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Divide Your Meals Eat More Often
Its very important to intake 5-6 smaller meals if you want to reduce your body fat because that way you eliminate cravings and you prevent the release of the catabolic hormone cortisol.
Cortisol slows down the process of burning fats, so dont skip meals.
If you control the hormone cortisol, you can significantly reduce the breaking down of muscle tissue.
Its necessary to eat breakfast within an hour after getting up.
Your metabolism gets slower during the night and you need to get it moving.
Some people think its fine to skip breakfast because that means fewer calories, but when you skip breakfast you start feeling hungry and that makes your metabolism even slower.
The point isnt to eat less, its to eat smarter.
If you eat fibers and proteins and you drink a lot of water you will feel full longer during the day and you wont need to snack.
What Are The Health Risks Of Visceral Fat
Having visceral fat in the belly is a sign of metabolic syndrome, a collection of disorders that include high blood pressure, obesity, high cholesterol and insulin resistance. Together, these increase the risk of stroke, heart disease and type 2 diabetes.
Having too much visceral fat in the belly can also cause:
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Forget About Beer And Sodas
What is the best way for a guy to lose belly fat?
Stop drinking beer.
If you wonder if theres anything better than a bottle of beer on a hot summer day, to tell you the truth, I wonder the same.
Unfortunately, if you want to get rid of your belly, youve got to forget about beer.
You should avoid alcohol in general since it decreases your testosterone levels and your muscle mass.
When it comes to sodas, I have one word No.
Sodas are loaded with sugar and you should cut them out not only for your belly but for your health, too.
Drink a fresh lemonade instead.
Tracking Progress And Staying Motivated
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Reduce Belly Fat With Help Of Beans
As stated by the Harvard School of Public Health, lean wellsprings of protein like chicken and beans, help your body in keeping the admission of soaked fats at a sound level. In the event that you cant have chicken every day, have beans. Beans help to smooth your stomach because of its insulin protein as well as because of its different other solid mixes including dissolvable and insoluble filaments. Because of their low glycemic record, beans get processed at a slower pace, keeping you fuller for a more extended time, therefore sparing you from yearning throbs as well. Beans are handy for diabetes and coronary illness as well. Along these lines, what sorts of beans and what amount of them will help you lose stomach fat? Look at it!
What Beans to have to lose stomach fat?
All or any kind of beans can help you in battling off weight, especially stomach fat.
- White beans
- Garbanzo beans, otherwise known as chickpeas
What amount of beans to have day by day?
Not more than one glass of beans consistently. Wash them altogether before utilizing. In the event that you drench beans, wash them completely before drenching and make an effort not to toss the water when cooking beans. In the event that you are utilizing canned beans, then likewise wash them legitimately to keep off the gas processing sugars.
What are the approaches to have beans?
Exercise And Dieting Helps You Lose Belly Fat
So what can we do about tubby tummies? A lot, it turns out. The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity at least 30 minutes per day to control weight and lose belly fat. Strength training may also help fight abdominal fat. Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it won’t get at visceral fat.
Diet is also important. Pay attention to portion size, and emphasize complex carbohydrates and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks. Replacing saturated fats and trans fats with polyunsaturated fats can also help.
Scientists hope to develop drug treatments that target abdominal fat. For now, experts stress that lifestyle, especially exercise, is the very best way to fight visceral fat.
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Exercise Short And Smart Not Long And Hard
Yes, it’s true that you cant out-exercise a bad diet!
But that doesnt mean exercise should not be part of your weight loss plan!
However, dont follow the tradition of long, boring, slow-paced workouts that keep you in the fat-burning zone.
Get in, get done, and get out!
Metabolic Resistance Training is perfect for what you need.
This type of training is completed by working out at high-intensity intervals followed by short rest intervals.
These intervals are then repeated in that pattern for the entire SHORT workout.
A sample MRT workout can look something like this:
- 1-minute BURST high-effort exercise .
- 1-minute RECOVERY exercise .
- Repeat the 1-min BURST, 1-min recovery structure for 10-15 cycles.
These short BURST workouts are proven to burn more calories than their long, aerobic-based counterparts.
The 12 Best Exercises To Lose Belly Fat For Men And Women
Losing belly fat may seem like a daunting task that is next to impossible, however it is the most dangerous place to store fat in the body and surrounds the internal organs making it more difficult for them to function properly.
Also known as visceral fat, this unattractive fat circulates throughout your bloodstream putting you at greater risk for Type 2 diabetes and heart disease.
Its time to move, sweat and lose weight ! Here are the best exercises to lose your belly fat :
FYI : 3,500 calories = 1 Pound of fat
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What Causes Belly Fat And Why Is Stomach Fat So Stubborn
When talking to people about weight loss, they usually associate it with fat loss. If you ask people which area they would like to focus their fat loss on, most would tell you they’d like to lose belly fat. Fat loss in this area can be tough. In fact, belly fat loss occurs at a slower rate than other body fat. There are a number of factors that contribute to this.
Dubbed the spare tire, love handles or muffin top, stubborn belly fat is anything but cute. Youll likely see magazines and websites littered with tips to lose belly fat, but its smart to understand why its there in the first place. Heres how it takes up residence on your valuable bodys real estate:
For one, there are more fat cells in the belly and they don’t respond to lipolysis as easily as fat cells in other areas of the body. The primary reason for this is the type of receptors found in belly fat cells. Fat cells contain 2 types of receptors alpha and beta receptors. Basically, alpha receptors slow lipolysis down and beta receptors trigger lipolysis. Fat cells in the stomach area have a higher amount of alpha receptors, which makes them more stubborn to get rid of. This is why when you start a fat loss program, you see results in the face, arms and chest before you lose the belly fat.
So, if you’re looking to lose belly fat, you may need a little extra help. Read on to learn how we help with belly fat loss.
NOW AVAILABLE
Flavour Up Lemon Juice To Redcue Belly Fat
While in the morning, you ought to have plain lemon juice with warm water, you may have an alternate glass of lemon juice later in the day following including certain fat blazing fixings. You may have it after lunch or at night. Theres no damage in the event that you drink this twice in a day!
Method to Prepare:
- Have this lemon squeeze a few times commonplace.
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Ways To Lose Belly Fat And Live A Healthier Life
Maintaining a trim midsection does more than make you look greatit canhelp you live longer. Larger waistlines are linked to a higher risk ofheart disease, diabetes and even cancer. Losing weight, especially bellyfat, also improvesblood vesselfunctioning and also improves sleep quality.
Its impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you cant see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.
Heres how to whittle down where it matters most.
Stop Drinking Sugary Drinks
If there’s a hierarchy of sugary goods, then sugary drugs would sit even higher than sugary foods. However, even a small change to your habits here can make a big difference. That was proved in a study by researchers at Virginia Tech, which looked at the benefits of replacing just one sugary drink with water.
“We found that among US adults who consume one serving of sugar-sweetened beverages per day, replacing that drink with water lowered the percent of calories coming from drinks from 17 to 11%,” said study author Kiyah J. Duffey. “Even those who consumed more sugary drinks per day could still benefit from water replacement, dropping the amount of calories coming from beverages to less than 25% of their daily caloric intake.”
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S For Beating Belly Fat
There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.
1. Exercise: Vigorous exercise trims all your fat, including visceral fat.
Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
To get the same results in half the time, step up your pace and get vigorous exercise — like jogging or walking. You’d need to do that for 20 minutes a day, 4 days a week.
Jog, if you’re already fit, or walk briskly at an incline on a treadmill if you’re not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.
Moderate activity — raising your heart rate for 30 minutes at least three times per week — also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.
Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesnt have to be in the gym, Hairston says.
If you are not active now, it’s a good idea to check with your health care provider before starting a new fitness program.
2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.
Continued