Losing weight around the belly is an important goal of every individual seeking to lose weight because fat tends to accumulate around the abdominal region and protrude. Reasons are aplenty, ranging from irregular exercise, sedentary and stressful lifestyles to lack of a balanced diet.
Technically, there are two types of abdominal fat: visceral and subcutaneous fat. Visceral fat collects around the organs, namely the liver, intestine and stomach. It cannot be felt or seen. Subcutaneous, on the other hand, is fat that can be found directly under the surface of the skin. Consequences of visceral fat are heart disease, cholesterol, diabetes and cancers.
You can measure your abdominal obesity using a measuring tape around the bare stomach. If the circumference of the stomach exceeds 40 inches in men and 35 inches in women, it can be termed abdominal obesity. Here are some of the basic steps for people trying to lose belly fat with much difficulty to follow:
Regular exercise of the entire body is an important aspect in losing abdominal fat and not regaining weight after weight loss. For example, aerobic exercises and weight training targeting various muscles might help. However, only concentrating on the stomach region may not help lose weight effectively.
Refined carbohydrates are full of sugar and fat, promoting craving for unhealthy food. Certain research has pointed out that low-carb diets are more effective in reducing abdominal fat than low-fat diets.
A particular study said that eating more protein could lower the abdominal fat by improving metabolism and bringing down hunger pangs, hence preventing overeating.
Keep Away From Sugary Drinks
Added sugars can cause excessive weight gain and worsen metabolism. Fructose leads to visceral fat and its increase. Glucose and fructose are found amply in sugar, leading to insulin resistance and other issues such as metabolic syndrome. Also, liquid calories add more to the diet.
While the rate of obesity was not different in smokers and nonsmokers, they had accumulated more visceral fat comparatively, according to a 2012 study. Smoking is thought to be a risk factor of increasing belly fat, however, it is not the main cause.