What Causes Visceral Fat
Fat gets stored when you consume too many calories and have too little physical activity. Some people tend to store fat around their belly rather than on the hips because of their genes.
In women, getting older can change where the body stores fat. Especially after menopause, womens muscle mass gets less and their fat increases. As women age, they are more likely to develop more visceral fat in the belly, even if they do not put on weight.
In men, age and genetics also play a role in developing visceral fat. Drinking alcohol can also lead to more belly fat in men.
What Is Belly Fat And Is It Dangerous
Visceral fat, commonly known as belly fat, is the layer of fat below the muscles of your abdomen. Due to its crucial location surrounding many of your vital organs, belly fat supplies a constant source of energy while also exposing the body to harmful toxins and hormones. When you have too many fat cells or your fat cells get too large, they can overproduce toxins that increase your risk for chronic inflammation, diabetes, heart disease and cancer. For these reasons, belly fat can be more dangerous than subcutaneous fator the outer layer of fat that you can pinch with your fingers.
That said, the reason you’re having trouble buttoning your pants may not be visceral fat: what we’re calling “belly fat” these days could be bloating or water retention rather than a fat buildup. Read on for steps to lose stomach fat the healthy wayno restrictive fad diets necessary.
Common Fat Deposition Sites In Your Body
To begin with, let us at first know what are the locations for fat deposition and why so.
A good thing about fat is it insulates your body and keeps the core temperature intact. It protects the vital organs from trauma and holds them in place. That is why all the major organs are covered with layers of fat. Most of the body fat is below the skin of our body.
The usual sites of fat deposition are the whole abdomen, lower belly, hips, breasts, back of the neck, arms, thighs, love handles, etc. There can be more fat on any of the parts, depending upon your posture and fat cells. But grossly, there are factors on which the deposition of fat depends on.
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You’re Doing Too Much
Your body needs a healthy balance of exercise and rest. And did you know? Doing too much prevents the body from shifting excess fat according to Dr Luke, aka, has the reverse result that you’re after. “Exercising without rest can impact our levels of the steroid hormone cortisol and cause an increase of stubborn fat stored in the belly. Not allowing your body to recover can increase the risk of injury too, so make sure you factor in rest days to your exercise plan.”
Look At The Quality Of Your Sleep
Dont underestimate the power of a good nights sleep, too. Yes, it can help combat under-eye bags but, according to the University of Leeds, adults who get more than six hours of sleep per night are likely to carry 3cm less around their waist.
Head to bed earlier and follow the WHhow to get to sleep guide to ensure a lack of shut-eye doesnt hold you back from losing belly fat.
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Dont Eat A Lot Of Sugary Foods
Sugar is a major source of empty calories that can contribute to weight gain and belly fat. Studies show that excess sugar can lead to increased accumulation of fat in the abdomen. One study even showed that for each additional daily serving of sugar-sweetened beverages, participants gained an extra pound of abdominal fat over the course of four years.
To reduce your sugar intake, avoid sugary drinks, such as soda, juice, and sports drinks. You should also limit your intake of sweets, including cookies, cakes, and candy. Instead, opt for foods that are high in protein and fiber, such as fruits, vegetables, and whole grains.
Do More Aerobic Exercise
Regular aerobic exercise is a great way to shed visceral fat.
Its commonly known as cardio, and it burns a lot of calories.
In fact, many studies have shown that aerobic exercise can help you lose visceral fat, even without dieting .
For example, an analysis of 15 studies in 852 people compared how well different types of exercise reduced visceral fat without dieting.
They found that moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting .
That said, combining regular aerobic exercise with a healthy diet is more effective at targeting visceral fat than doing either one alone.
If you want to get started with aerobic exercise, start with brisk walking, jogging or running at least two to three times per week.
SUMMARY
Aerobic exercise is especially effective at reducing visceral fat. Try combining it with a healthy diet to shed more visceral fat.
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Incorporate Acv To Your Diet
Apple cider vinegar provides a wide array of health benefits, such as lowering blood sugar, boosting skin health, and managing the symptoms of diabetes.
Additionally, ACV contains an acetic acid that can greatly help reduce the stomach fat and aids in weight loss.
Take 1 to 2 tablespoons of apple cider vinegar a day to help gradually burn those belly fats. However, undiluted apple cider vinegar can erode your teeths enamel. So make sure to dilute it in water, or put it in your salad as a dressing.
Visceral Fat More Of A Health Concern Than Subcutaneous Fat
Though the term might sound dated, “middle-age spread” is a greater concern than ever. As people go through their middle years, their proportion of fat to body weight tends to increase more so in women than men. Extra pounds tend to park themselves around the midsection.
At one time, we might have accepted these changes as an inevitable fact of aging. But we’ve now been put on notice that as our waistlines grow, so do our health risks. Abdominal, or visceral, fat is of particular concern because it’s a key player in a variety of health problems much more so than subcutaneous fat, the kind you can grasp with your hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs.
Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.
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Stop Adding Sweeteners To Your Food And Drinks
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to Yale researchers, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.
In fact, researchers at Wake Forest Baptist Medical Center found that every 10-gram daily increase in soluble fiber was associated with a 3.7 percent decrease in dangerous visceral fat over five years. Those who were active got even leaner, shaving off twice that much fat in the same amount of time. To start ditching that extra belly fat today, add the best high-fiber foods to your menu!
You’re Not Getting Enough Sleep
From scrolling through social media to having a late-night coffee, there are plenty of ways we unknowingly keep ourselves awake at night. Aside from feeling tired and groggy the next day, not getting the recommended seven to nine hours of sleep each night can affect weight loss, explains Dr Luke.
“When we’re lacking in sleep, our bodys hormones get thrown off balance which can impact our hunger levels the next day. We all have two hormones that affect our appetite: ghrelin and leptin. When we dont get enough sleep, our ghrelin levels rise, and our leptin levels drop. This means that when we’re awake, we tend to eat more but feel less satisfied. Try going to bed a little earlier than usual to avoid this imbalance and remember to remove any distractions that might prevent you from nodding off,” he continues.
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Lingerie And Undergarmentsgetting It Right
Image: Shutterstock
Wearing the right intimates is a given, but some of us need to pay more attention to a few things than others normally would.It is important that you choose a bra that is not loose or sagging, but makes you uptight while giving the right definition. Also, consider high-rise underwearsthese help you a great deal. We need to get this one right.
Half Seated Reverse Crunch
Target Lower abs, upper abs, and glutes.
How To Do
What Not To Do Do not scrunch your shoulders or curve your lower back too much.
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Increase Protein In Your Diet
Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do. By including a lean source of protein in your meals you may find that youre not as hungry, and so eat less.
Make sure you include protein with each meal. Good sources include:
Good plant based sources include:
And remember that a portion of protein is about as big as the palm of your hand.
Go for foods that are rich in protein and low in fat. These are known as lean sources as some sources of protein can be high in saturated fat. Alternatively, there are lots of protein products on the market, such as supplements and powders. But if you decide to use these make sure you have a trained dietitian or nutritionist supervising your diet.
Consider The 80/20 Guideline For Nutrition Vs Exercise
It’s not possible to reduce fat from specific spots in your body, but you can reduce lower belly fat by reducing your overall percentage of body fat, explains Nick Hounslow an LA-based ISSA certified personal trainer.
“This is done by following a diet of whole or minimally processed foods that contain protein, healthy fats, and micronutrients, he says. “You’ll want to make sure that you’re eating fewer calories than you are burning in a day.”
Be careful not to overdo it and cut too many calories or do so too quicklya slow and steady weight loss is optimal for long-term success, he says.
“As a nutritionist, I tell my clients that you can work your core all you want but if your nutrition isnt 80% you will not see any results,” says Stephanie Rofkahr, nutritionist and certified personal trainer. Here, Rofkahr is speaking to the concept that is generally accepted by the fitness and nutrition community: weight loss is 80% proper nutrition and 20% exercise.
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Careful With Tucking Shirt
If you are petite, its generally a good idea to tuck in your shirt under they pants or skirts. However, you have to be very careful with tucking if you are trying to hide the muffin top.
When you are tucking, your mid section probably will become the first thing that people notice on you, especially when you are wearing a top and bottom with contrasting colors. So, tucking is not recommended for women concerned about hiding the muffin top.
Taking Aim At Belly Fat
Unlike fat parked on the hips and thighs, fat around the middle produces substances that can create serious health risks.
No matter what your body shape, excess fat isn’t good for your health. But saddlebags and ballooning bellies are not equivalent. When it comes to body fat, location counts, and each year brings new evidence that the fat lying deep within the abdomen is more perilous than the fat you can pinch with your fingers.
In most people, about 90% of body fat is subcutaneous, the kind that lies in a layer just beneath the skin. If you poke your belly, the fat that feels soft is subcutaneous fat. The remaining 10% called visceral or intra-abdominal fat lies out of reach, beneath the firm abdominal wall. It’s found in the spaces surrounding the liver, intestines, and other organs. It’s also stored in the omentum, an apron-like flap of tissue that lies under the belly muscles and blankets the intestines. The omentum gets harder and thicker as it fills with fat.
Although visceral fat makes up only a small proportion of body fat, it’s a key player in a variety of health problems.
As women go through their middle years, their proportion of fat to body weight tends to increase more than it does in men and fat storage begins favoring the upper body over the hips and thighs. Even if you don’t actually gain weight, your waistline can grow by inches as visceral fat pushes out against the abdominal wall.
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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.
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 And Strength Training
Exercises that increase your heart rate and make you sweat help you lose weight in general both visceral fat and the fat under your skin. Aerobic exercise burns overall calories and helps you reduce total body fat, especially if you make changes in your diet at the same time.
Dr. Creel says the key to losing visceral fat seems to lie in a combination approach. He suggests building a cardio routine of at least 150 minutes per week while adding two to three days per week of whole-body strength training.
Any added muscle will increase our calorie burn at rest, whereas cardiovascular exercise will give our metabolism a boost during and for a short time after exercise, Dr. Creel explains. Exercise may also have indirect positive benefits on weight by helping us sleep better and manage emotional eating.
Why Is The Left Side Of My Stomach Swollen
This is the staple symptoms of abdominal swelling. This happens due to common gastrointestinal disorders, heartburn, angina, constipation, irritable bowel syndrome, etc. More complicated forms are intestinal blockage, ascites hernia, and perforation.
It is associated with pain, burning sensation, and discomfort. The abdomen may show redness and tenderness in the area. Treatment and medication should be taken according to the diagnosis by the doctor.
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What Is Belly Fat
Not all belly fat is created equal. The fat just under the skincalled subcutaneous fatis what causes that bulge over your waistband. You may not like the way it looks, but its less dangerous than visceral fat, which resides deep in the abdominal area and is associated with heart disease and type 2 diabetes.
It is metabolically active fat and secretes different hormones than other fat, says Dr. Kroll. Because of its location close to the portal vein, the main vein where everything that goes through our intestines is absorbed, it has a significant effect on our metabolism.
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People with higher levels of visceral fat are more likely to suffer from a variety of conditions, including high blood pressure and colorectal cancer. Abdominal fat can release more inflammatory cytokines into the bloodstream, so if someone with a lot of visceral fat were to have a heart attack or stroke, more damage could occur, says Dr. Kroll. In a pro-inflammatory state, theres also more chance for a blood clot to form as the result of a small injury, increasing the risk of blood clots and strokes.