Wednesday, March 4, 2015

How To Lose Weight Fast : The True Story About The Belly Fat

Do you believe that a flat abs man may have belly fat?  Yes, he has! It’s normal that everyone has some belly fat. But the people, who have too much belly fat, must suffer from excessive fat and affect their health where other fat doesn’t.

Lose Weight Fast

Some fat remains deeper inside of your body, around liver, lungs, heart and other organs; and some fat remains just under your skin.

The deeper fat is called “visceral” fat that may affect too much, even to the thin people. The thin people may have also too much belly fat, it depends on how active you are.

Visceral fat

The visceral fat provides cushioning around the organs in the deeper part. So it’s required to have some visceral fat for everybody.

But the people who are having too much visceral fat, they already have or are very close to get in touch of heart disease, type 2 diabetes, dementia, high blood pressure and certain cancers including colon cancer and breast cancer.

K. Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine, says, “The fat doesn’t remain just at a place, it’s an active part of your body and makes lots of nasty substances”.

So, if you have too much weight, your body must start to store the excessive fat in unusual places.

Carol S., PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine, says, “If your regular store areas of fat become so full with increasing obesity, then the fat deposits into the organs and around the heart”.

Measurement of visceral fat

You can know precisely with CT scan or MRI how much visceral fat you have. This is costly also. But there is a very simple and low cost way to determine the total amount of visceral fat in the body.
While you are standing up, wrap up your waist at your belly button with a measuring tape and make sure the tape measure is level.

As a woman, you’ll want to have your waist size less than 35 inches and as a man, you’ll want to have less than 40 inches for your health’s shake.

A wider waistline is to have a “pear shape” that is bigger hip and thigh and is considered safer than an “apple shape”.

Hairston says, “If you have more abdominal fat, it’s probably an indicator that you have more visceral fat that is what we really point to with the apple vs pear”.

Most fat in thin people!

As a thin man if you think that you have no visceral fat. It’s wrong; you may have also too much visceral fat.

It depends a bit on your genes and lifestyle, but mostly depends on your activity that how much you have visceral fat. It usually likes the inactive people. There is a study on the people who have diets but don’t take exercise, are more likely to have visceral fat.

So, don’t be worried about. No matter what size you are, just be active as you can.

How to beat belly fat?

Four keys which control belly fat: diet, exercise, stress management and sleep.

1. Exercise: Moderate exercises sweep away your fat, including visceral fat. Take exercise moderately at least 30 minutes a day and 5 days a week. Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder with your heart rate faster than normal.

Take moderate exercise like walking or jogging to step up your pace and to get the same results in half the time. You’ll require taking that for 20 minutes a day, four days a week.

Walk briskly at an incline on a treadmill if you are not ready for jogging. When you feel fit, and then start jogging. Duke researcher Cris Slentz, PhD, says, “Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective”.

Moderate activity like raising your heart rate for 30 minutes at least three times per week also helps to slow down in gaining visceral fat. But to remove extra visceral fat, you must need to step up your workouts.

Hairston says, “Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym”.

It’s a better idea to check with your health care provider before starting a new fitness program if you are not active now.

2. Diet: Diet doesn’t work magically for belly fat. But it’s true when you think of losing weight, you must think of diet.

It’s helpful to get enough fiber. Hairston’s research shows that people, who eat 10 grams of soluble fiber per day without any other diet changes, build up less visceral fat over time than others.  For example to eat a cup of green peas, two small apples, or a half-cup of pinto beans.

Hairston says, “Even if you kept everything else the same but switched to higher fiber bread, you might be able to better maintain your weight over time”.

3. Sleep: In a study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered but it’s a part of the picture.

4. Stress: None is out of stress. The matter is how much you have and how you handle. I think the best way to reduce your stress by exercising to blow off steam, meditating, getting counseling and relaxing with friends and family. That makes you healthier and refreshment for the good choice.

Shively says, “If you could afford the time to do one of these things, exercise probably has the most immediate benefits, because it gets at both obesity and stress”.

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