Can you pinch more than an inch around your middle? That flabby flesh seems to settle and spread around the waist, creating a bulging belly that looks as if you’ve spent each of his beer drinking Saturdays.
A protruding belly handles and love is not considered the most flattering go look. But what is more, that fat Belly can be a hazard to your health. In the medical speech, subcutaneous fat is the belly fat that you can feel when you grab the skin and tissue around its center. Then there is the visceral fat, which is more dangerous. It is the belly fat that accumulates inside the abdomen in the spaces between the organs.
belly fat and health risks
Excess visceral fat increases the risk of serious health problems, the production of substances that endanger for high blood pressure high cholesterol and insulin resistance, where the body does not use insulin efficiently to convert food into energy.
All this can increase your chances of cardiovascular disease, stroke and diabetes type 2. However, an excessive amount of fat also increases estrogen levels, which ups your chances of breast and colorectal cancer. That’s why the rise in obesity is a threat to the health of the United States.
As the Mayo Clinic notes, research has also linked belly fat to an increased risk of premature death, regardless of weight, “Some studies have found that even when women were considered normal weight, according to the mass standard body index (BMI) measurements, a large waist raise your chance of dying from cardiovascular disease, cancer and other causes. “
So start with a tape measure, even if you are not considered overweight. Anything over 40 inches in men and women 35 inches puts you in the danger zone.
Here are 3 ways to start on the road to slim, trim and healthy:
foods to reduce belly fat
Now that we have your attention to the seriousness of his expanding waistline is actually, we suggest getting a fat belly diet or as it is popularly known, a ‘fat burner belly “blast fat.
Abdominal fat responds to the same diet and exercise strategies that can help you lose pounds and reduce your total body fat. When it comes to what you are putting on your plate, they emphasize plant foods, such as fruits, vegetables and whole grains, and choose lean protein sources. Stop processed foods and spend more time in the kitchen with fresh ingredients!
These general guidelines aside, there are some proven strategies to target belly fat than other areas (but most likely help those other flabby bits, too).
1. Do not eat sugar . While health heroes such as fruits and vegetables have natural sugar, sugar is bad, bad, bad. Sugar is composed of two molecultes; is half glucose, fructose half. Glucose can be metabolized by every cell we have – and if we do not get from our diet, our bodies do. The need for energy.
Fructose, on the other hand, can only be metabolized by the liver. When a large amount of refined sugar you eat, your liver is flooded with fructose. You can not handle the overload, so instead of seeping into your fuel system, which is forced to make fat – bad fat. Studies of Journal of Clinical Investigation have shown that excess sugar, mainly fructose, can lead to a greater accumulation of belly fat. Stay away from the white matter of evil and read food labels for added sweeteners judiciously.
2. Eat more protein. Protein is so important for a probably more important flat belly diet than you think. Many of
we just do not a priority. We welcome cuts in coffee breaks and donuts, but we do not focus on the macronutrient that is a star player in the game of weight control. Protein has been shown to reduce anxiety by 60 percent, accelerate metabolism by 80 to 100 calories per day, and help people consume up to about 440 calories less per day. That is amazing.
we’re not talking about steaks fat in beef barbecue every week or grilled with a side of mashed potatoes and gravy (do not go there, please!), We’re talking about healthy and lean proteins that help fill you up and give you energy that lasts all day. Eating fish at least twice a week, and try to free range chicken or lean meat grazing (much healthier and less fat than animals, industrial farming fed grain). Bring more plant proteins such as soy, beans, nuts and seeds -. All great for your health and natural ways to reduce belly fat
3. Reduce your intake of carbohydrates. You need carbohydrates for energy, but people often exaggerate, making the focal point carbohydrate breakfast and snacks throughout the day. Bad news!
Low-fat diets were all the rage. But his time in the spotlight is over. Caput. not to mention those vegetables and fruits Stars – – For a flat belly burner successfully healthy fats such as olive oil, lean protein and good carbohydrates needed. A number of recent studies have compared low-carbohydrate diets to low-fat diets, demonstrating that low-carb diets specifically target deep abdominal fat around the organs and liver. So cut down carbohydrates and fill it with caution.
exercise to reduce obesity
You can specify the abdominal muscles with exercises such as crunches and plank pose. However, these will not be rid of belly fat. Spot reduction simply is not possible. But when it comes to exercise to reduce obesity, you can focus on getting your heart rate.
4. Schedule regular aerobic activity. Aerobic exercise can help reduce belly fat and the impact it can have on your health. As for the general guidelines, the Department of Health and Human Services recommends that healthy adults engage in moderate aerobic activity for 150 minutes per week or vigorous aerobic activity for 75 minutes a week.
If you are not up to vigorous aerobic activity such as running, swimming or playing tennis, start with moderate exercise. You can still give your heart a good workout with brisk walking (pump those arms), the aqua-fit classes that are easy on the joints, hiking, biking and gardening.
Numerous studies show the benefits of exercise on health, as is logical. A notable 2010 study by the University of Alabama at Birmingham followed the participants to determine the effect that regular exercise has on visceral fat gain during the following year weight loss. given exercise, preventing people recover belly fat after weight loss. The point is, get moving and make it a habit!
natural home remedies to reduce belly fat
Another important fact in his flat stomach strategy is effective and natural home remedies. You want to cleanse your liver and increase your metabolism so that your body can target belly fat unwanted is endangering their health.
5. Use the power of 3 to boost your diet: lemon, cranberry, ginger
Liver-cleansing and digestive foods can go a long way to reduce belly fat. Start your day with lemon water on an empty stomach. lemon water increases the enzymes that detoxify the liver so you can do a good job of metabolizing sugar and rid your body of toxins.
Make your next liquid refreshing cranberry juice 100 percent the day, sugarless type can be diluted with water. Cranberries are a rich source of organic acids such as malic acid, citric acid and quinic acid function as digestive enzymes. They give your lymphatic system a boost, which is the system that transports all waste products that your liver can not process. Cranberry juice helps digest these nodes waste and reduce fat.
Get fresh ginger and grate a little in soups, stews, or beer and tea. Ginger is a natural digestive aid, potent, on the one hand, and is also reputed to suppress cortisol production. Cortisol is bad for belly fat – is a steroid hormone that is needed for energy. But too much cortisol stress puts into overdrive, pushing overeat and your body to accumulate more abdominal fat.
it we like it or not, size does matter – the waist much. For aesthetic reasons, belly bulge can be ugly, but belly fat can put you at higher risk of cardiovascular disease, hypertension and type 2 diabetes Now is the time to take action with their own flat stomach program. These natural ways to reduce belly fat will make all the difference.
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