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“Belly fat” looks cute, originating from natural aging and from Santa Claus. The reality is quite different. Belly fat – technically known as visceral fat – surrounds organs deep in the abdomen, such as the stomach, liver, and intestines. The more visceral fat you have, the more likely you are to develop certain medical conditions, such as heart disease, several types of cancer, diabetes, and chronic kidney disease. Read on to learn how to reduce visceral fat and to ensure your health and the health of others, don’t miss these Sure Signs You May Have Already Had COVID.
The easiest way to reduce visceral fat is to lose weight. “Weight loss alone can effectively reduce visceral fat,” says W. Scott Butsch, MD, an obesity medicine specialist at the Cleveland Clinic. “By losing 10% of your body weight, you can lose up to 30% of your body fat.”
A diet high in added sugars and simple carbohydrates is a shortcut to belly fat. Cutting trash can help you lose it. “Fructose, or sugar, speeds up the maturation of fat cells, especially in visceral fat,” says the Cleveland Clinic. “A diet filled with sodas or drinks containing fructose not only increases your calorie intake, but it also has an impact on the way belly fat grows.” So, ditch sugary drinks, fast food, and processed foods, and focus your diet on fruits and vegetables, lean protein, fiber, nuts, and whole grains.
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Dieting alone will not reduce belly fat. Moving more is essential. “Exercise appears to work on belly fat in particular because it lowers circulating levels of insulin – which would otherwise signal the body to hang on to fat – and forces the liver to use up fatty acids, in particular. nearby visceral fat deposits, ”says Kerry. Stewart, Ed.D., director of clinical physiology and research at Johns Hopkins Medicine. Moderate physical activity combined with strength training seems to work better for burning belly fat, and exercising longer is better than training harder.
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The Battle of the Bulge is largely won or lost when you sleep. Researchers from Wake forest The university found that dieters who slept five hours or less each night gained 2.5 times more belly fat than people who got enough sleep. Experts, including the National Sleep Foundation, say you should aim for seven to nine hours a night. This will reduce your belly fat and lower your risk of developing a number of chronic diseases, including heart disease, cancer, and dementia.
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Excessive stress causes the body to make more of the stress hormone cortisol, which signals the body to hold fat around the abdomen to deal with tension. To combat tummy stress, go to the source – reduce stress with exercise, relaxation techniques, and mindfulness, and talk to your doctor if you need additional help. And to get through this pandemic in better health, don’t miss these 35 places where you’re most likely to catch COVID.
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