The Way to Fight Belly Fat, According to Experts
Fat that is accumulated deep within the abdomen, encompassing organs such as the liver and intestines, is called visceral fat. This type of fat is also sometimes referred to as “belly fat.” Ayala Hubert, MD, notes that having excess fat in the abdominal region is more than just an aesthetic concern. “The fat that is found in and around abdominal organs is metabolically active, much more so than the fat that is found under our skin. As a result, this fat poses an additional risk for diabetes, cardiovascular disease, and stroke, in addition to the risk that is seen with simply having some extra weight. Insulin resistance and metabolic disruption are both caused by excess fat that surrounds our internal organs. This fat behaves like an endocrine gland.” Concerned about your visceral fat levels? Here are five tried-and-true approaches to getting rid of it as quickly as possible: Continue reading, and make sure you don’t miss any of these sure signs that you’ve already had COVID to protect not only your health but also the health of others.
You can determine if you are in the dangerous zone for belly fat by using a tape measure: If your waist circumference is greater than 35 inches for women and 40 inches for men, this could indicate that you have unhealthy amounts of visceral fat. According to gastroenterologist Samuel Klein, chief of the Division of Geriatrics and Nutritional Science at Washington University School of Medicine in St. Louis, “It’s a crude index, but it’s not a bad idea to measure your waist over time to look for changes.”
According to specialists, maintaining an exercise routine can aid in the fight against abdominal fat. According to personal trainer Luke Hughes, “although crunches will help you improve your abdominal and core muscles, they are not sufficient on their own to burn calories.” “This kind of cardiac exercise, which gets the heart rate up and burns calories, is one of the best ways to get rid of belly fat, especially when combined with a calorie deficit. You should try to incorporate mountain climbers and star leaps into your routine.”
Meditation is an excellent means of relieving stress, which can help reverse the accumulation of fat in the abdominal region. “It’s easier said than done, but minimizing and regulating your stress and stress hormones is the key to controlling elevated stress cortisol levels,” says Dr. Jeffrey Donatello, DC. “It’s easier said than done, but controlling excessive stress cortisol levels is possible.” “What helps you feel at ease and puts you in a relaxed state of mind? Find additional time in your schedule to do that. Give yourself a few minutes to meditate if you find yourself in a stressful circumstance. You may ensure that you receive the chance to relax by scheduling time for hobbies like yoga, doing things with loved ones, reading, creating art, and more.”
Consuming a diet that is both healthful and nutrient-dense is of the utmost importance in the fight against abdominal obesity. According to Dr. Hubert, “You may preferentially target abdominal fat by eating a healthy Mediterranean diet with lots of fruits, veggies, nuts, and unsaturated fats, and fewer sweets and carbs.” The Mediterranean diet consists of lots of fruits, veggies, nuts, and unsaturated fats. “It has the potential to be more effective than following a low-fat weight loss diet while maintaining the same number of calories.”
According to the findings of some specialists, cutting back on alcohol consumption can help reverse belly fat. “Drinking alcohol causes the production of hormones that trick your body into thinking that it is time to draw upon its reserves of fat. The sugar in the wine causes an increase in insulin levels, and this shifts your body into a mode that favors the storage of fat “Carly Pollack, CCN, MS, a holistic nutritionist and author, says the following: “Since alcohol is regarded as a poison to the body, the adrenal glands secrete cortisol as a normal stress response. Cortisol has been connected to that undesirable spare tire that you feel you just can’t get rid of no matter how hard you try,”
Frozen Mast is a writer specializing in science, health, and wellness who has a strong interest in making knowledge supported by research and scientific findings available to the general public. Learn more about Frozen by reading.