How to reduce abdominal fat
fat "abdominal" (also known as "visceral fat" ) is not a cosmetic problem. Research now indicates that the more fat we store in our environment, the risk of serious illness.
Why do we store fat in the first place?
we store fat on our bodies when our calorie intake exceeds our caloric expenditure. To put it another way, if we do not eat more calories than we burn, we store no fat
. NOTE: For an explanation of how calories surplus - of fats, proteins or carbohydrates - are stored as body fat
What factors determine where we store fat
Gender, hormones and genetic inheritance are the main determinants of where the fat (which means excess calories) are.? stored.
Gender is important that men tend to have a form of "apple" while women develop a form of "pear". This difference in fat distribution occurs because the male hormone testosterone predisposes men to accumulate fat around their abdomen rather than the hips and thighs, while the female hormone estrogen causes fat to be stored in the pelvic region, hips, buttocks and thighs. However, as estrogen levels decrease during and after menopause, women also store fat around their abdomen and form becomes more "masculine".
Hormones also affect fat distribution. For example, in one study, men who received estrogen began to develop as "pear" feminine classic. Other health studies have shown that visceral fat may increase due to stress, which triggers extra secretion of cortisol, the hormone. Excessive cortisol, it seems, stimulates the storage of fat around the middle.
Genes are another major influence on body shape and fat distribution. Each person is genetically programmed to store fat in different proportions in the body. So while some people tend to store fat around their face and neck, others develop fatty tissue on their shoulders, arms, ankles or feet. But remember, unless you eat more calories than we burn, we do not store any fat. Our genetic inheritance also determines the fatty deposits is burned first, when our caloric intake falls below our caloric expenditure.
abdominal fat poses additional health risks
Abdominal obesity is now considered an independent risk factor for several diseases such as hypertension, high cholesterol, cardiovascular disease and diabetes type 2. Therefore, some experts now believe that the measure of size is more important than mass index in predicting the future of weight-related diseases, at least in people with an index body mass Index (BMI) of 34 or less.
Other risk factors
The health risks associated with excessive abdominal fat are increased for those who have a family history of premature death, high blood pressure, high cholesterol blood, high blood sugar, respiratory problems, or anyone who smokes.
What is a healthy measure of size?
The obvious sign of a big belly is a large waistline. Official guidelines suggest that the maximum size for a healthy waist size in men with a BMI of 25-34 is 40 inches, and for women, 35 inches. For people with a BMI 19-24, the health risk is higher if the waist is larger than the size of the hip.
How to prevent abdominal fat
As noted above, an obese stomach is not more than the excess energy stored in the medium. Thus, the obvious way to prevent a fat waist is to balance energy intake with energy expenditure.
How to reduce abdominal fat
If you already have a big belly, your only option is to follow a diet reduced in calories while increasing physical activity. This will force your body to burn stored fat as fuel. But do not forget that you can not control pockets of fat are burned first. So even if you have a large amount of abdominal fat and only a small amount around your face, your body may decide to reduce your fat face first. Or, it can burn some of the fat from your stomach area, then some of your face and over your belly, then some of your thighs or arms, and so on. The point is, reducing fat from your middle can be a slow process and you must be patient, especially if you have a natural apple-shaped.
Post-menopausal women are often gain weight without any change in their eating habits. This extra weight is often stored around their middle due to a decrease in estrogen production. There are two separate issues here: the weight gain itself, and where it ends, or the middle. The former can not be stopped by reducing caloric intake - remember, as we age, our calorie needs are due to loss of muscle tissue - while the latter can not be prevented. Without enough estrogen, more fat will inevitably be stored around the middle.
Do the exercise only reduce abdominal fat?
Take more physical exercise is an important way to improve overall health, but not because of its direct impact on fat around your belly. It takes about 9 hours of brisk walking to burn the equivalent of a pound of body fat, exercise alone is not an effective method to lose fat. And you can "target" the fat from your stomach working hours do ab exercises. The exercise simply gives the muscle - it does not "convert" no fat into muscle. However, tighter muscles help to "pull in" fat bulges, so exercise can help give you a better look "tighter".
Other contributors to central obesity
Some habits encourage the development of abdominal obesity. typical bad habits include: takeouts overconsumption and excessive alcohol consumption. Takeouts are notoriously high in fat and sodium, while drinking 2 cups (12 fl oz) of beer a day adds up to 110,000 calories per year -. The equivalent of 31 pounds of body fat tissue
If you are a comfort-eater, do not worry - the comfort-eat is perfectly natural and will not automatically lead to weight gain. But you need to choose the right foods, or your stomach will certainly grow. Better dining options include: fruits, vegetables, whole grain sandwiches and whole grains. unnecessary choices include: cookies, cakes and chips. When it comes to add-ons and desserts, be moderate. A teaspoon of mayonnaise, butter or sour cream on your food is good; 2-3 tablespoons asks for trouble. only eat two pats (5 g each) of butter a day adds up to 7 pounds of body fat per year. Desserts can be equally calorific. Although fresh fruit, sorbets, or low-fat ice cream are fine, chocolate cake, cheesecake or ice cream luxury demand a big belly, especially if the cream is added. Basically, you can have a flat stomach or a delicious dessert high in calories, but not both. The choice is yours.
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