How to reduce Belly Fat

Visceral fat — also known as abdominal, stomach, or belly fat — is a potentially harmful type that surrounds organs in the abdomen. Reducing the amount of abdominal fat can have significant health benefits for some people. Visceral fat releases hormones to type 2 diabetes, heart conditions, and other health problems. It is sometimes called “active fat” because of its active role in producing various hormones. This type of fat is less visible than subcutaneous fat, which sits just below the skin. However, a tangible increase in waist circumference can indicate can increase in visceral fat. Visceral fat is highly responsive to what a person eats. Making key dietary changes and doing the right kinds of exercise can reduce levels of this type of fat. The following sections look at specific ways to help get rid of belly fat. Exercise can lead to weight loss throughout the body, including around the belly. Cardiovascular exercise, or cardio, gets the heart pumping. It also burns calories, helping reduce body fat and tone muscles. Everyone has some fat around the belly, but large quantities can be harmful. People are more likely to develop large amounts of visceral fat if they have diets high in processed and sugary foods. Fat accumulated in the lower body (the pear shape) is subcutaneous, while fat in the abdominal area (the apple shape) is largely visceral. Where fat ends up is influenced by several factors, including heredity and hormones. As the evidence against abdominal fat mounts, researchers and clinicians are trying to measure it, correlate it with health risks, and monitor changes that occur with age and overall weight gain or loss. Diet is also important. Pay attention to portion size, and emphasize complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks. Replacing saturated fats and trans fats with polyunsaturated fats can also help. Scientists hope to develop drug treatments that target abdominal fat. For now, experts stress that lifestyle, especially exercise, is the very best way to fight visceral fat. 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. Before researchers recognized that fat acts as an endocrine gland, they thought that the main risk of visceral fat was influencing the production of cholesterol by releasing free fatty acids into the bloodstream and liver. We now know that there's far more to the story. Researchers have identified a host of chemicals that link visceral fat to a surprisingly wide variety of diseases. Eat right. Choose a balanced diet that helps you achieve and maintain a healthy weight. Avoid products that seem to encourage belly fat deposition, especially simple sugars like fructose-sweetened foods and beverages. Exercise can also help keep fat from coming back.