It is actually visceral fat that is the health concern. Visceral fat is the fat layer that lies under the layer of abdominal muscle. This fatty tissue surrounds our organs, and is the cause of giving us that “beer belly” physique. Research has shown that excessive viseral fat can lead to some
serios health concerns.
Below we will explore
Why Visceral Fat Is Dangerous To Health
The Proper Diet To Lose Stomach Fat
Proper Exercises To Lose Stomach Fat
Why Visceral Fat Is Dangerous To Your Health
Visceral fat cells are more than just stored energy. They can produce hormones that can negatively affect your health.
These fat cells can contribute to the development of breast cancer by producing estrogen. Visceral fat cells can also help develop type 2 diabetes by producing insulin resistant hormones. Research has also shown that an excess of visceral fat around your waist is associated with
and increase risk of
High Blood Pressure
And Colorectal Cancer
How do you know if your waist is too large?
Measure your bare waist just above your hip bone with a soft tape measure. Don’t hold in your stomach or hold your breath as you measure yourself.
You should find ways to lose belly fat if your waist is larger than 40 inches for men, and 35 inches for women. If your waist size is too large according to these guidelines, you need to lose belly fat to reduce your risk of developing some of the diseases listed above.
Happily, visceral fat responds well to a good exercise routine and diet plan. A good exercise routine and diet plan becomes even more important as we age when our physical activity and metabolism slows.
Click Here for more informatiion on the health risks of visceral fat.
The Proper Diet To Lose Belly Fat
Basically, centering your diet around whole and minimally processed grains, fresh vegetables and fruits, legumes, nuts and seeds will help your achieve your goal to lose belly fat.
More importantly, you should stay away from these foods:
Foods with added sugars
High Fructose corn syrup
Junk foods and snacks
And hydrogenated oils
An added way to help yourself lose stomach fat is to use these tips to speed up your metabolism:
Frequently drink cold liquids
Keep yourself hydrated
Eat 5 or 6 small meals throughout the day rather than eating just 1 or 2 large meals
Eat more lean protein rich foods
Drink green tea or black coffee without added fat or sugar
And use hot peppers with your meals
Proper Exercises To Lose Belly Fat
Use full body, multi-joint exercises to lose belly fat. Ab specific exercises like situps and crunches do tone muscle, but don’t burn fat. Full body exercises on the other hand burn stomach fat by increasing your metabolism and fat burning hormone production. Full body workouts accomplish this by working many large muscles groups and your cardiovascular system all at the same time.
A few examples of full body exercises are:
The Bicycle Maneuver Exercise (Pilates Criss Cross)
And Dumbbell Lunges
When doing an aerobic exercise, use an Interval Training technique rather than a constant speed and intensity technique. Interval Training involves rotating between a slow speed and intensity and a high speed and intensity cycle. For example, rotating between walking at 4 miles per hour for a minute and a half, then running at 6 or 8 miles per hour for a minute is one possible cycle. You can repeat this cycle for an excellent 20 minute Interval Training workout. Research has shown that Interval Training actually burns more calories and gets you into good physical shape faster than a constant speed aerobic routine.
Click Here for more information on ways to lose belly fat.
In summary, losing stomach fat involves switching to a healthy diet plan and a good exercise routine. Otherwise, you run the risk of developing some serious medical problems that can be avoided with some simple lifestyle changes.
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