Everyone has belly fat, even people with flat abs. That is normal. However, too much belly fat can affect your health.
If losing belly fat is the top goal of your training regimen, then focus on a few basic moves to reduce belly fat continuously, steadily.
Sometimes the fat is just under the skin. However, fat can also be deep in internal organs such as around the heart, lungs, liver, and others. Visceral fat can potentially pose a bigger health problem, even in thin people.
Belly Fat
You need some visceral fat, because it's like a cushion around protecting the internal organs. But if the fat layer is too thick, too much, you can increase your risk of chronic diseases such as high blood pressure, type 2 diabetes , heart disease, dementia and some cancers, including cancer. breast and bowel cancer.
But the fat isn't just there. It's the part of your body that makes many nasty compounds. This is the explanation of Prof. Kristen Hairston, an endocrinologist and metabolic fellow at Wake Forest School of Medicine.
If you gain too much weight, your body begins to store fat in unusual places.
With obesity on the rise, many people experience so much fat accumulation in areas of the body that fat is stored both in the internal organs and around the heart, Prof. Carol Shively at Wake Forest College of Medicine.
How much belly fat do you have?
The correct way to find out how much fat pad you have around your viscera is with a CT or MRI scan. However there is a simpler and cheaper way to check.
Even thin people still have belly fat deep under the skin.
Take a measuring tape, wrap it around the waist at the navel and measure the circumference of the waist. If the waist size is less than 89 cm for women and less than 102 cm for men, it is not a health concern.
A "pear" waist - hips and thighs larger than the waist - is considered safer than an "apple" waist (meaning a waist size larger than both hips and thighs).
“What we really mean by the 'pear and apple' waistline is that, if you have more belly fat, it could be a sign that you have more fat,” explains Hairston. more visceral”.
Skinny people still have visceral fat
Even if you're thin, you can still have a lot of visceral fat. How much visceral fat you have depends on your genes, and partly on your lifestyle, especially your physical activity.
"Visceral fat" is very fond of people who are inactive. In one study, even thin people who maintained a reasonable diet but were inactive, still had too much visceral fat.
The key is to be active, to exercise, whether you are fat or thin.
4 steps to get rid of belly fat
4 steps to get rid of belly fat include: exercise, diet, sleep and stress management.
1. Exercise
Diligence in exercise will help reduce body fat (such as belly fat, thigh fat, ...), help slim body and especially can contribute to reducing visceral fat that is not good for your health.
Get at least 30 minutes of light or moderate exercise a day, and do it at least 5 days a week. Walking is also considered a physical activity, especially the brisk walking form makes you sweat and breathe faster, heart rate faster than normal, it helps you "burn" fat faster than walking. normally.
For the same results in half the time, increase your walking speed and increase the intensity. Should walk briskly, increase the speed more difficult with exercise at least 20 minutes a day, 4 days within 1 week.
If you're already familiar with the exercise regimen, switch to jogging or brisk walking on the treadmill if you're not ready to run.
According to Dr. Cris Slentz, a Duke University researcher, is also very effective with exercises on a bike in the gym or on an elliptical or rowing machine.
Light-intensity cardio for 30 minutes, at least 3 times a week, is also very good. This exercise slows down the process of belly fat. But to "burn" visceral fat, you may need to increase the intensity of your workouts.
“Sweep leaves in the yard, walk, garden, dance Zumba, kick soccer with your kids. You don't have to be in the gym, you can still exercise to lose belly fat," says Hairston expert.
2. Diet
While there's no magic diet that can completely reduce belly fat, when you lose weight, you'll usually lose belly fat first.
Eating enough fiber is one of the solutions to "fly" belly fat. Research by Assoc.Prof.Dr. Hairston found that people who ate 10 g of soluble fiber per day (despite not dieting) accumulated less visceral fat over time compared to others.
A diet rich in fiber such as vegetables, fruits, and whole grains contributes to reducing belly fat, helping you to have a desirable slim figure.
To eat enough 10g of soluble fiber per day is very simple. Just eat 2 apples, a cup of green beans or half a cup of pinto beans and you have enough of this fiber.
Assoc. Hairson adds that, even instead of eating white bread, switch to a higher fiber bread, you can keep fit over time.
3. Sleep
Getting enough sleep keeps you in shape. Sleeping too much or too little affects your weight.
In one study, people who slept 6-7 hours a night stored less visceral fat over 5 years than those who slept 5 hours or less or 8 hours or more per night. Sleep may not be the only thing that causes weight gain, but it is also a factor in helping you lose belly fat or not.
4. Limit stress
Stress is something that everyone experiences. But how you get over it is what matters.
The best way to overcome stress is to relax with your loved ones and family. Activities like meditation, exercise, and mental clarity will make it easier for you to reach a state of balance, joy, and happiness.
According to expert Shively, exercise is very useful because it can "beat" obesity and stress. When your body is fit and healthy, your figure will also be beautiful. In particular, the thick layer of belly fat, especially the "obnoxious" visceral fat is also "burned" through exercise.
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