How To Shrink That Belly Fat
If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take immediate action to get rid of it.
Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as “abdominal obesity”. The fat under the skin (subcutaneous fat) isn’t that big of a problem but the fat inside the abdominal cavity (visceral fat), IS A BIG CONCERN!
Studies indicate that body shape and the regional distribution of fat may be more important for health than overall body fat.
The terms central or abdominal obesity, or belly fat, describes fat accumulation in the upper part of the body (apple shape) and doesn’t differentiate between visceral or subcutaneous fat. Belly fat as we would call it is usually a combination of both.
Research suggests that those with excess visceral fat (apples) have a higher risk of diabetes, lipid disorders, and cardiovascular disease than those with less visceral fat (pears).
Here are 6 proven strategies that somehow target the belly fat first, more so than other areas of the body:
1. The number one trigger for belly fat production is excessive sugar consumption especially sugary drinks like soft drinks and fruit juices; so STEER CLEAR! Even 100% real fruit juice is still a bad choice as they can contain as much fructose as a sugar-sweetened drink. There’s no fibre or chewing resistance, making it very easy to consume a large amount in a short period of time. Home made smoothies are a better choice but not as good as eating a whole fruit.
2. Eat more protein! This is a very effective way to lose weight and proven to be very effective against belly fat.
3. Low carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.
Learn the 7 Benefits of eating more protein and less carbs here :
4. Eating more soluble dietary fibre can help reduced belly fat. Soluble fibre passes through the digestive system and feeds the friendly bacteria in the gut. Gut bacteria play numerous important roles including immunity, blood sugar control, brain functions and weight management. As with any organism, the good gut bacteria needs to eat well to stay alive and they love to eat soluble fibre and transform it into usable energy. Eating soluble fibre is also very filling so you will be fuller for longer and eat less calories. Most plant foods contain a mixture on both Soluble and Insoluble Fibre. Those with more Insoluble fibre are in the skins of vegetables and fruit and the bran portion of whole grains.
5. Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat. Studies have also found that exercise prevents people from re-gaining abdominal fat after weight loss, so particularly important for weight maintenance. Exercise also helps to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity.
6. Coconut oil contains medium chain triglycerides (MCTs), which metabolises differently providing instant energy. They can have therapeutic effects on several brain disorders and seems to have a particular fondness for targeting visceral fat.
Knowing what you’re eating is very important. You may think you’re eating “high protein” or “low carb” etc. However, it's extremely easy to over or underestimate food consumption, this is why an in-depth food diary analysis can be advantageous. Speak to us about arranging your today!
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