Some comical terms to belly fat are Love Handles, Spare Tire, A Keg (Instead of a six pack), Muffin Top, A Pouch, pillsbury dough boy and Pot Belly. These terms may be amusing and most people have that extra flab around their midsection, however, it is no laughing matter. I am here to tell you that belly fat is very unhealthy and I am also here to give you a quick synopsis on how to lose belly fat.
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In recent research, belly fat increases the chance of heart attacks, diabetes and certain types of cancer. There are two different kinds of fat: subcutaneous (under the skin) or surface fat and visceral (deep layer fat) also known as organ fat. Subcutaneous fat is the fat that can be measured using body fat calipers. This is the outer layer fat and is the visible fat.
Visceral fat on the other hand is more dangerous and it contributes to the hidden belly fat. One of the ways that fat belly increases the risk of these diseases is that these “visceral” fat cells in the stomach contributes to insulin resistance, glucose intolerance, hypertension and coronary artery disease. These are precursor signs to the health risks mentioned above.
Belly fat is much more dangerous to a person’s health than being overweight in other areas of the body. In essence waists matters more than weight. To live a longer live, learn how to lose belly fat.
To find out if you are in the health risk zone, wrap a tape measure around your waist at the level of your navel and determine your number. If you are male and your waist measures more than 35 inches or if you are female and your waist measures more than 33 inches, you are in danger of health risks. If you are in the danger zone, please take steps and find out how to lose belly fat.
Follow these two weight loss tips and you will experience success on how to lose belly fat.
1) How to Lose Belly Fat with Diet
Choose a low carbohydrate nutrition is the most effective way to lose the fat. The reason is that the body burns or uses energy in the following order: Carbohydrate (from food and stored glycogen) will be used first, then Fat (from food and body fat), and lastly protein (from food and muscle tissue). So if you follow any government’s food guide, you are basically a carb-burner. This is a good way on how to lose belly fat.
So by reducing your carbohydrate intake, you give your body a fighting chance to burn off the fat. This doesn’t mean that you need to stop your carb intake. A low carb diet is anything under 100 grams per day but to produce great results, 60 grams a day is recommended. However, check with you doctor before making any changes in your diet.
Here are some diet considerations:
- Calorie intake must be lower than your calorie output, hence you will need to monitor your calories.
- Choose whole-grain, high fiber foods like whole wheat pasta, raw or steam vegetables, legumes, brown rice.
- Eat fish at least twice a week.
- Eat 7-8 servings of fruits and vegetables.
- Consume chicken or turkey breast instead of red meats.
- Remember that portion size for a serving of meat is the size of your palm.
- Monounsaturated fats like avocado, nuts, seeds, soy bean are good for weight loss.
- Limit the intake of trans fats like margarine or anything made with partially hydrogenated oils.
2) How to Lose Belly Fat with Exercise
The most effective exercise for weight loss and a great way on how to lose belly fat is with High Intensity Interval Training (HIIT). HIIT is an aerobic exercise that consists of the following: warm up, 6-10 cycles of high then medium intensity exercises and a period of cool down exercises. The high intensity exercise would be performed at maximum effort or full intensity and the medium intensity exercise are done at half intensity.
The exercise plan for High Intensity Interval Training is short and varies from 30-45 minutes per session. Aerobic exercise will help weight loss all over the body, there are no “spot-burn” techniques that would burn belly fat, however, it is usually the first area to burn off when you exercise. Before starting any exercise regime, you should always consult your physician.
Finally, weight loss is ultimately about a lifestyle change. People can lose weight on all the fad diets that are out there, but keeping it off is really the long term goal.
When people make the choices to live actively and eat wisely as a lifestyle, weight loss and healthy maintenance is easy to achieve.
