It is the dream of every weight loss enthusiast to eliminate belly fat, but, far from being pure vanity, there is actually a reason why having a lot of fat in the abdominal region can be dangerous. Fat is stored throughout the body, but how does an expanding waist increase the risk of chronic diseases?
Location, location, location: your body's fat affects your health differently depending on where it is stored. While most of the fat found in other parts of our body (think of the arms, legs, buttocks) is considered "subcutaneous fat," belly fat is more likely to be "visceral."
Pinchable versus Pressable: "Subcutaneous fat" is the soft, pinched fat between the skin and the muscle that helps keep you warm, protects you from shock and stores extra calories. "Visceral fat" also stores calories, but it is not so easy to pinch because it is found in and around your organs. It is hidden deep in the region of the belly, which is what makes it firm (instead of soft) when pressed.
Proximity: fat not only stores calories: it is a living tissue capable of producing and releasing hormones that affect other organs. Because visceral fat is near our organs, its release from these chemicals is poorly located. Having more visceral fat can raise your LDL ("bad" a.k.a. cholesterol) and blood pressure. Visceral fat can also make you less sensitive to insulin, which increases your risk of type 2 diabetes.
TELLING BAD BELLY FAT APART
Apples and pears: You're probably wondering: "What does fruit have to do with this?" These two fruits offer a quick overview of where most of the fat in the body is stored. Pears tend to store fat in the lower extremities (hips, thighs, buttocks) as subcutaneous fat, while apples tend to store fat in the upper region (belly, thorax) as visceral fat. A quick inspection is needed, but this is an imperfect way of differentiating these two fats.
Waist Circumference (WC): Feel the upper part of the hip bone (it is at the same level as the upper part of the navel) and make a circle around this point. Remember to relax and do not swallow your gut (be honest!). Take 2-3 measurements and discover the average. Men should have a WC under 40 inches (102 cm) and women should have a toilet under 35 inches (89 cm).
Waist-hip ratio: the waist-hip ratio (WHR) takes the circumference of your waist (see above) and divides it by the circumference of your hips. To measure your hips, stand in front of a mirror and then discover the widest part of your butt and measure that circumference. Then use this formula:
WHR = (circumference of the waist) / (circumference of the hip).
Men must have a WHR of less than 1 while women must have a WHR of less than 0.8.
Know your family Healthy history: If your parents or siblings have insulin resistance, heart disease or non-alcoholic fatty liver disease, you may be at increased risk of storing visceral fat. Monitoring your visceral fat can be beneficial, but know that the causes of these chronic diseases are complex. If you have questions, it is best to talk with your healthcare provider.
VISCERAL GREASE SPRAYING
If you fall within the normal range for WC and WHR, that's great! Keep working on your weight goals as you see fit. If you are not there, do not despair. Due to its proximity to the liver, visceral fat is usually the fat easier to burn. It is the least risky subcutaneous fat that likes to stay.
Unfortunately, you can not reduce the fat to the force around your belly, no matter how many abdominals you do. The best alternative is to live a healthy lifestyle:
Go beyond weight tracking. You can trace the circumference of your waist, hip and even neck in the application. Use this feature to see how your measurements change over time as you lose weight.
Sweat for 30-60 minutes every day. Visceral fat responds well to the usual resistance exercises, such as running, cycling, rowing, swimming, which raise the heart rate. As your body uses fat to boost exercise, it will begin to consume your visceral reserves.
Eat a well-balanced diet. Eat a diet high in whole grains, fresh fruits and vegetables, and lean proteins with established calories for gradual weight loss (for example, about 1-2 pounds per week). Reduce added sugars and alcohol, since these nutrients probably end up as visceral fat.
Sleep more, stress less. It is easier said than done, but to take care of your physical body, you must take care of your mental state. Loss of sleep and stress can sabotage your health and fitness goals, so learn more about how to get a quality night's sleep and use meditation or yoga to calm your mind. Remember, it's not just about your health; It's about your happiness, too.
