You can carry extra weight just about anywhere on your body. But packing pounds around your waist may have some particularly serious consequences for your health. Deep belly fat, also called visceral fat, is the kind that makes for a classic beer belly. It produces proteins and hormones that can lead to higher levels of low-density lipoprotein (LDL), aka “bad” cholesterol, as well as high blood sugar, blood pressure, and triglycerides. It's also a player in insulin resistance and inflammation.
But it doesn’t have to be that way. With a few simple changes to your lifestyle, you can slim down, trim your midsection, and boost your overall well-being.
Dropping Belly Fat Isn't Just A Calorie Game
The type of food you eat affects whether belly fat stays or goes. One study published in the American Journal of Clinical Nutrition looked at people with metabolic syndrome, a group of conditions related to excess belly fat and high blood pressure, cholesterol, and triglycerides. Those participants who ate more whole grains lost significantly more abdominal fat than those who ate refined grains such as white bread and pasta.
You can, too. Replace your refined grains with satisfying whole grains like brown rice and oatmeal. Make them part of an overall nutritious diet that includes lots of fruit, veggies, and lean protein, and minimizes sugar, salt, and unhealthy saturated fat.
Sitting Promotes Belly Fat
Belly fat prefers it when you spend hours sitting, so if you want to get rid of it, get up and move. Shoot for 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity activity each week. Aerobic exercise such as walking, jogging, swimming, or biking are good options. Remember to exercise at an up-tempo speed, rather than a window-shopping speed.
Don't Rely On Crunches Alone
Crunches can firm up the muscles under your belly and keep your core strong, and that's important for many reasons. But they won't make fat magically vanish. For that, you need regular aerobic exercise, such as walking.
TV Removes Have A "Bye-Bye Belly Fat" Button
Chase away belly fat by pushing the "off" button on your TV remote. In a small study published in JAMA Internal Medicine, participants considered obese and overweight who halved their daily TV intake burned more than 100 extra calories daily. That's a pound every 35 days without even trying.
You Really Can Blame Your Boss Or Your Mother-In-Law
Oftentimes, the higher your stress, the bigger your waist. Stress increases the hormone cortisol, which makes you crave high-calorie snacks that get stored in your belly as fat. But you may not have to quit your job or ghost your family to ease your anxiety—just learn to tame your response to stress.
Flat-Belly Success Is Measured In Inches And Pounds
Track your weight using both a scale and a tape measure. A scale will help you keep tabs on your total weight, including pounds lost or gained. Determining your waist circumference can help you gauge your visceral fat and disease risk. When you measure, make sure you exhale and place the tape midway between your hips and the bottom of your ribs.
Remember that everybody’s weight tends to fluctuate a little from day to day, so your numbers may differ slightly each time you measure, even if you haven’t gained or lost anything.
Enjoyed this article? Stay informed by joining our newsletter!
You must be logged in to post a comment.