Absolutely everyone has belly fat, even those with a flat tummy. This is quite normal, because there is subcutaneous fat and fat that is located much deeper – around the heart, lungs, liver and other internal organs and performs a protective function.
Such fat is called visceral – it is its excessive amount that is more dangerous for health than subcutaneous fat, since excess visceral fat increases the risk:
- high blood pressure;
- type 2 diabetes;
- heart disease;
- dementia;
- breast and colon cancer.
Fat is not idle – it is an active part of your body, producing many different substances. If you gain a lot of excess weight, your body begins to store fat in unusual places. In obese people, the normal storage areas for fat are so full that it begins to accumulate in the organs and around the heart.
How to find out how much belly fat you have
The most accurate method for determining the amount of visceral fat is a CT scan or MRI. However, there is an easier and cheaper way to find out. Take a centimeter and use it to measure the circumference of the waist along the navel line in a standing position.
For women «safe» waist circumference is considered to be one that does not exceed 89 cm, for men – 102 see
The pear-shaped body, where the hips are the largest part of the body, is considered safer than the apple-shaped, which is characterized by a large waist. The more belly fat, the more likely you are to have a lot of visceral fat.
However, even thin-looking people can hide a large amount of visceral fat inside. This is partly due to genetic predisposition, and partly – on the lifestyle, namely the level of activity.
Visceral fat loves inactive people. Studies show that lean people who ate a healthy diet but did not exercise had much more visceral fat than those who were active.
There are four steps to help you lose belly fat: exercise, nutrition, sleep, and stress management.
How to lose belly fat with exercise
Intensive training helps to get rid of fat in all parts of the body, including visceral fat. To do this, you need to exercise for at least 30 minutes, 5 days a week. Walking is one of these exercises, provided that it is fast enough and speeds up the heartbeat.
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To achieve the same results twice as fast, increase the pace and intensity of the exercises. Exercising on exercise bikes, elliptical or rowing machines is effective in burning fat.
Moderate activity – increased heart rate for 30 minutes at least three times a week – also allows you to achieve good results. Such activity slows down the accumulation of visceral fat. However, to burn such fats, you need to exercise more and more intensively. It is not necessary to go to the gym.
How to lose belly fat with diets
There is no magic diet that guarantees you will be able to get rid of belly fat. However, any diet for weight loss leads to the burning of fat in the abdomen. In this case, it will be useful to increase the intake of fiber.
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Studies have shown that people who consume 10 grams of soluble fiber per day (without any additional dietary changes) "build up" less visceral fat. To do this, it is enough to eat two small apples a day, a glass of green peas or half a cup of pinto beans.
Even if you are eating as before but switched to fiber-rich bread, over time you will find it easier to control your weight.
Healthy sleep will also help you lose belly fat
The benefits of healthy sleep in terms of combating unwanted kilograms have been talked about for a long time. Studies have shown that people who sleep 6-7 hours a night, after five years, "acquire" less visceral fat than those who sleep 5 hours or less or 8 hours or more. Healthy sleep alone will not get rid of fat, but it contributes to this process.
How stress affects visceral fat
Stress haunts (and overtakes) everyone. What matters is whether you can handle it. There are many ways to do this: meditation, communication with friends and family, exercises, etc. Of course, the most effective method of stress control is exercise, which not only helps to calm the nerves, but also promotes fat burning.
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If you want to get rid of belly fat, take a comprehensive approach – as practice shows, it is the most effective. Remember that even seemingly minor lifestyle changes can greatly improve your health, while rigid, unbalanced diets can only harm it even more.
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