Move Your Body Everyday In Any Way You Can
Daily movement is not only healthy, but typically makes you feel better, too. Make sure to move your body in some shape or form every single day, and remember that this exercise doesn’t necessarily require a trip to the gym. It can be anything from walking a certain amount of steps to taking the stairs instead of the elevator. “If you’re looking to burn more calories than you consume, you need to get yourself moving at least once a day,” Pelc Graca says.
What Is Visceral Body Fat
Visceral body fat, also known as hidden fat, is fat stored deep inside the belly, wrapped around the organs, including the liver and intestines. It makes up about one tenth of all the fat stored in the body.
Most fat is stored underneath the skin and is known as subcutaneous fat. That is the fat that is visible and that you can feel. The rest of the fat in the body is hidden. That is visceral fat.
Visceral fat makes the belly stick out or gives a person an apple shape. It also produces chemicals and hormones that can be toxic to the body.
Visceral fat produces more toxic substances than subcutaneous fat, so it is more dangerous. Even in thin people, having visceral fat carries a range of health risks.
Visceral fat is more common in men than in women.
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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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Snack On Tart Cherries
That sour cherry is pretty sweet when it comes to your health. The results of a study conducted at the University of Michigan found that rats given high-fat foods along with tart cherries ditched nine percent more body fat than those in a control group over just 12 weeks. Cherries are also a good source of antioxidant pigment resveratrol, which has been linked to reductions in belly fat, dementia risk, and lower rates of macular degeneration among the elderly.
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.
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How Do I Know If I Have Visceral Fat
The best way to tell if you have visceral fat is to measure your waist. The waist circumference is a good indicator of how much fat is deep inside the belly, around the organs. For women, your risk of chronic disease is increased if the waist circumference is 80 cm or more and for men 94cm or more. These measurements dont apply to children or pregnant women. If you think your waist measurement may be too large, talk to your doctor.
Measuring the Body Mass Index may also tell whether you are carrying too much fat.
How Can I Reduce Visceral Fat
The best way to reduce visceral fat is through losing weight and diet. Visceral fat responds better to diet and exercise than fat on the hips. Regular exercise can also stop visceral fat from coming back.
Another option is medication, but studies show this is not as effective in reducing visceral fat as exercise. Liposuction does not work to remove visceral fat.
Even though you cannot change your genetics, hormones or your age, you can reduce your risk of disease by:
- exercising for at least 30 minutes every day
- eating a healthy diet
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Try Eating More Soluble Fiber
Fiber can be divided into two broad categories soluble and insoluble.
The soluble kind mixes with water to form a viscous gel-like substance. This helps slow down the delivery of digested food from the stomach to the intestines .
When soluble fiber reaches the colon, its fermented by gut bacteria into short-chain fatty acids. These fatty acids are a major source of nutrition for colon cells.
Interestingly, they may also help reduce visceral fat by suppressing your appetite.
For example, studies show that short-chain fatty acids help increase levels of fullness hormones, such as cholecystokinin, GLP-1 and PYY (
A study in 1,114 people found that simply increasing soluble fiber intake by 10 grams daily reduced the risk of visceral fat gain by up to 3.7% .
To increase your fiber intake, try eating more flaxseeds, sweet potatoes, legumes and grains. You can also try taking a soluble fiber supplement.
Eating more soluble fiber can help reduce visceral fat by suppressing your appetite and keeping gut bacteria healthy. Try eating more soluble fiber-rich foods or taking a soluble fiber supplement.
Belly Fat Is A Way To Refer To Our Central Fat That Is The Fat Under The Abdominal Skin Abdominal Subcutaneous Fat And Fat Surrounding Our Core Organs Within The Abdominal Cavity
Is there a way to get rid of belly fat without surgery. The Subcutaneous fat on the other hand is the one that accumulates just under the skin. Remember that getting rid of neck fat is not something that you can achieve overnight. So far so tragic.
The only way to lose belly fat or any kind of fat is to lose weight. According to Mayo Clinic this issue is most common as we get olderThis is because we slowly lose muscle mass as we age which decreases the number of calories we burn throughout the day. The only way to get rid of stubborn fat is to lower your body fat.
Nonetheless it is important to understand that male breast reduction surgery like all surgery has some inherent risks. The menopause belly even has some cute names for the not-so-cute tummy situation you might find yourself in. The Visceral Fat is the ones that accumulate around our organs.
But the good news is there are some proven methods you can use to naturally lose belly fat. Some doctors can help you get rid of cankles if the area is enlarged because of fat rather than swelling. Conversely dramatic weight loss can leave loose or sag skin that hangs down and causes a double chin.
There is however some good news. Take in your surroundings focus on feeling good try to be mindful of your breath and steps along the way. But theres a much simpler low-cost way to check.
How long youve been overweight. Weight gain or being overweight and obese can lead to a double chin. Amount of weight you lost.
Pin On Yoga
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Easy And Healthy Acai
“This antioxidant-packed smoothie bowl contains delicious fat-busting superstars: berries. Berries can assist with weight loss because they contain the phytochemical C3G that has been shown to increase production of adiponectin, which may enhance fat metabolism, as well as leptin, which suppresses appetite,” say The Nutrition Twins.
“The chia seeds also help with satiety so you’re not hungry and looking to eat again soon after breakfast. Use skim milk instead of whole milk to slash artery-clogging saturated fat and calories, and add a couple tablespoons of hemp protein powder to boost the bowl’s protein and satiety.”
Get our recipe for Acai-Blueberry Smoothie Bowl.
Keep Your Stress Situation In Check
Stress, like that which happens as a result of sleep deprivation, might mess with your weight. Unchecked tension or anxiety can drive you to eat more, especially when it comes to high calorie comfort foods.
Research also shows that high levels of the stress hormone cortisol may encourage your body to store fat around your middle. Warne JP. . Shaping the stress response: Interplay of palatable food choices, glucocorticoids, insulin and abdominal obesity.
Your plan: Seek out stress management techniques that work for your lifestyle.
If you dont have an hour to meditate or do yoga, thats totally fine. There are plenty of short-term, effective strategies for feeling calmer, such as journaling, connecting with friends, or just watching a funny YouTube video.
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Switch To Sprouted Bread
While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.
Avoid Trans Fat & Hydrogenated Oils
Those trans fats on your menu are hiding out in plain sight and sabotaging your lean belly plans every time you eat them. If a food product says it contains partially hydrogenated oils, you’re eating trans fat, which can increase your risk of heart disease, high cholesterol, and obesity with every bite. In fact, research conducted at Wake Forest University reveals that monkeys whose diets contained eight percent trans fat upped their body fat by 7.2 percent over a six-year study, while those who ate monounsaturated fat gained just a fraction of that amount. Instead of letting harmful trans fat take up space on your menu, fill up with these healthy fats.
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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.
Aerobic exercise is especially effective at reducing visceral fat. Try combining it with a healthy diet to shed more visceral fat.
Stop Drinking Your Calories
Regularly sipping stuff other than water, black coffee, or unsweetened tea? Calorie-containing drinks can slow or straight-up stall your weight loss progress, making it almost impossible to get rid of lower belly fat.
Case in point? That 16-ounce latte you get with breakfast can pack about 250 calories. Grab a sugary cocktail after work and youre looking at 300, 400, or even 500 more.
If you have those kinds of drinks on the reg, just cutting them out could be enough to start melting fat all over your body including around your lower belly.
Thats especially true when it comes to booze, since research shows that drinking a lot of alcohol seems to cause fat to be stored around your belly. Dorn JM, et al. . Alcohol drinking patterns differentially affect central adiposity as measured by abdominal height in women and men,
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Choose Whole Grains Instead Of Refined Carbs
Decreasing your intake of refined carbs may help you lose extra body fat.
During processing, refined grains are stripped of their bran and germ, resulting in a final product thats low in fiber and nutrients.
Refined carbs also tend to have a high glycemic index , which may cause spikes and crashes in blood sugar levels that lead to increased hunger. Still, youre likelier to see these effects if you eat refined carbs on their own rather than as part of a balanced meal (
Conversely, diets high in whole grains are tied to a lower body mass index and body weight, plus a smaller waist circumference .
Just keep in mind that traditional weight metrics like BMI dont capture the full portrait of health.
Aim to replace refined carbs from pastries, processed foods, pastas, white breads, and breakfast cereals with whole grains like whole wheat, quinoa, buckwheat, barley, and oats.
Refined carbs are low in fiber and nutrients, so its best to choose nutrient-dense whole grains for long-term, sustainable fat loss.
Things That Make You Gain Belly Fat
Getting rid of excess belly fat, or abdominal fat, is a common goal for many.
While maintaining a moderate body weight and body fat percentage is important for good health, the type of belly fat you store can influence your health differently.
The two main types are:
Visceral refers to fat surrounding the liver and other abdominal organs. Having high levels of visceral fat is associated with an increased risk for chronic disease such as metabolic syndrome, type 2 diabetes, heart disease, and certain types of cancer .
On the other hand, subcutaneous is the layer of fat that sits directly under the skin. This type is less harmful to health and serves as a layer of protection for your organs as well as insulation to regulate body temperature .
That said, having a high amount of subcutaneous fat is linked with a higher amount of visceral fat, therefore increasing your risk of health problems. Focusing on a health-promoting lifestyle, which helps prevent excessive amounts of both types of fat, is important (
Here are 11 factors that can contribute to the development of excess belly fat.
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You’re Stressed Or Exercising Too Much
“Cortisol directly affects fat storage and weight gain in stressed or adrenal-fatigued people, and fat can be stored around the midsection as visceral and subcutaneous fat tissue,” Tuck said.
But it’s not just work, family life or money problems which can cause stress in the body. Excessive exercise can be quite stressful, causing excess cortisol production, which often causes weight gain.
Solution: manage stress levels and reduce stimulants.
“Cut down on stimulants , particularly coffee and caffeine,” Tuck said.
“Aim for one coffee a day and avoid drinking caffeine after 12pm. Increase herbal teas such as chamomile, lavender, ashwagandha and ginseng to support the nervous system.
“Look at ways to manage stress if stress levels are high. For example, try mindfulness, meditation, yoga and walks.”
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.
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So No There’s Not But Here’s What You Can Do
1. Start simple
Typically there are many things you may need to improve to lose belly fat. But start by focusing on changing or improving just one thing. Then, once you conquer that first objective, you can move on to the next thing, and so on.
2. Target sugar
One good place to begin improving your food choices is to eliminate sugary drinks and not just soda, but juices. Sugar increases belly fat and fiber reduces belly fat thus when you’re juicing fruits, you’re removing the fiber, leaving pure sugar. So one quick fix, a very concrete fix, would be eliminating sugary drinks.
Replacing sugary beverages with water will help dramatically cut down your sugar intake, and then once you’ve taken that step, you can figure out how to cut down on foods that are high in sugar.
If you have a sweet tooth and need to put that final accent to your meal, eat an apple, melon or fresh berries. Just remember, fruit is not a substitute for vegetables.
3. Go Mediterranean
The popular “flat belly diets”embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.
4. Front-load your meal
5. Commit to a physical lifestyle