5 Amazing Habits That Shrink Your Belly Fat

Did you know you could be living with a deadly fat and not know it? Visceral fat hides deep in your abdomen and wraps around your vital organs, which can lead to serious health problems such as stroke, diabetes or certain cancers. Many people don’t realize they have it since you can’t see or touch it, but it’s there. “The first sign you have high visceral fat is a high waist-to-hip ratio – or an apple shape (where your belly around the belly button dominates your shape). Other ways to tell are to get a body composition scan or have your cholesterol levels tested, which are usually elevated,” ,Dr Susanna Wongone the licensed Doctor of Chiropractic and health specialist with Twin Waves Wellness tells us. Eat this, not that! Health talked to experts who explain what you need to know about visceral fat and the habits that can help you get rid of it. Read on—and to ensure your health and the health of others, don’t miss them Sure signs you already had COVID.

1

Why visceral fat is dangerous

trim belly fat

trim belly fat

Alyssa Wilson, RD and Metabolic Success Coach at Signs says, “Visceral fat in the abdomen may increase the risk of developing cardiovascular diseasesand other metabolic health conditions. Having one larger waist size it has also been associated with an increased risk of hypertension, type 2 diabetes, joint pain, low back pain, and hyperuricemia. Visceral obesity is associated with the accumulation of excess lipids in the liver, which leads to an impaired cellular response to insulin signaling. If the cells do not respond to insulin’s attempts to transport glucose into them to create energy for use by the body, more insulin is released from the pancreas to pump glucose into the cells, potentially leading to insulin resistance.”

2

What causes visceral fat?

Body fat analysis with an electronic bioelectrical impedance scale in a weight loss clinic.

Body fat analysis with an electronic bioelectrical impedance scale in a weight loss clinic.

Wilson shares, “The main causes of lower belly fat gain are poor diet and stress. In addition, eating a high-refined, high-glycemic diet carbohydrates; highly processed foods; glucose- and sugar fructose drinks? and sugary drinks can contribute to the accumulation of belly fat. Taking in more calories than you burn and not using that excess can result in more fat being stored as well.”

3

Intermittent fasting

intermittent fasting

intermittent fasting

Trista BestMPH, RD, LD says, “Intermittent fasting can be an effective means of achieving weight loss, especially around the abdominal area. It is more beneficial because it does not require significant cuts in macronutrients or calories. Some people may begin to experience a plateau once they’re into their third or fourth month of IF as their bodies and routines get used to the practice. As the months post-IF wear on, it’s easy to become more lax about your diet during your eating window, especially when you start to see results. It’s tempting to go easy on the number of cheat meals you allow yourself to have during the week.

It is important to remember that your eating window should include balanced meals. If you are several months into IF and reach a plateau, you may want to consider increasing the number of hours you fast to at least one day per week.

You should never fast for consecutive days or more than three or four days a week, as this will likely end in a slower metabolism and weight gain or plateau.”

4

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woman sitting with dumbbell in gym

woman sitting with dumbbell in gym

According to Wilson, “Exercise remains one of the most effective methods for losing excess belly fat. study shows that even without weight loss, high-intensity exercise can significantly reduce visceral abdominal fat. HIIT workouts for running can also reduce belly fat, especially when combined with a high-quality diet plan with real nutrition. If you’re not a HIIT fan, one study found that resistance training shows great benefits for reducing belly fat – quick note this study was only conducted on male participants, but it’s potentially good news if you prefer lifting weights to burpees.

5

Sustainable weight loss

weight loss

weight loss

Wilson explains, “Many people wonder how to get rid of belly fat as a woman or how to get rid of body fat as a man. The truth is, there are no gender-specific ways to lose body fat because everyone works largely in The only difference is that estrogen causes the body to hold onto more abdominal fat to prepare the body for fetal growth and labor A key part of sustainable weight loss is understanding what is healthy for your body and which habits you can maintain long-term Mindful eating, in particular, can help you recognize and overcome compulsive eating patterns that lead to weight gain – see how to incorporate practices into your routine below:

  • Sit down to eat in a designated area, like your kitchen table, and turn off all electronics (or leave them in another room)

  • Check in with your body to assess how hungry you are before you start eating. use a scale of 1–5 where 1 is not hungry and 5 is voracious

  • Follow it 20-20-20 rule of thumb: chew each bite for 20 seconds, take a 20-second break between each bite, and spend at least 20 minutes eating your meal

  • Stop eating your food when you feel full, even if there is food left on your plate

  • If you find it difficult to fully focus on your meal, remember three things you liked about the meal and say them out loud when you finish eating.’

6

Reduce stress

Businesswoman trying to cope with nervous tension or stress

Businesswoman trying to cope with nervous tension or stress

Wilson says, “Managing your mental health is key to longevity and reducing belly fat study in middle-aged women suggests an association with depressive symptoms and higher levels of visceral fat, however, it is not yet understood whether the presence of excess fat causes mental health problems or vice versa. In addition, high levels of stress hormone cortisol it can cause your body to store more fat around your lower abdomen. While reducing stress in your life won’t reduce belly fat by itself, it’s a healthy strategy you can use in addition to weight loss and exercise. Ways to manage stress:

  • Yoga

  • Meditation

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  • Crafts, such as knitting, crochet, cross stitch, etc.

  • Reduce your screen time

  • Take time to see friends and family

  • Schedule self-care time where you won’t be disturbed.”

7

Improve your sleep

woman sleeping peacefully

woman sleeping peacefully

Wilson states, “Similar to stress, this strategy won’t make you lose belly fat on its own. Many studies have shown that when you don’t get enough sleep, you are at greater risk of storing excess body fat. When you are sleep deprived, your body produces less leptin and more ghrelin. This can send hunger signals to your brain and reduce satiety cues, possibly causing you to eat more. To improve sleep:

  • Leave your devices an hour before bed

  • Go to bed at the same time every night

  • Take a warm bath or shower to relax

  • Keep your bedroom cool and free of distractions as much as possible

  • Expose your eyes to natural sunlight in the morning and ideally again in the evening.”

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