Visceral fat (belly fat) wraps around internal organs, which makes them dangerous to health, and difficult to get rid of.
It is quite natural to have a greasy layer around the middle area. But experts say that if you carry extra fat at the waist, you may put yourself at risk of health problems, such as chronic diseases.
Belly fat can be largely lost when losing weight generally in the body. Experts explain that, regardless of the number of abdominal exercises you perform, it is not possible to get rid of belly fat without a comprehensive approach to your weight.
- But if you do all the right methods, including eating healthy and exercising,
- for example, and still don't see the desired results, perhaps you lack one of the basic tricks.
- Pippa Campbell, a nutritionist in Jersey, explains that learning to manage stress is vital in getting rid of belly fat, saying
- "Two big things I'm looking for with new clients with belly fat, cortisol and insulin."
Cortisol is known as the main "stress hormone", although it has a number of important roles throughout the body.
During difficult times, cortisol is liberated. While small spikes are normal, chronic high cortisol levels may become a problem.
Research has shown that it promotes overeating and increases appetite, especially for high sugar and calorie foods. This can lead to weight gain as well as anxiety, headaches, sleep problems and more.
High cortisol is also associated with insulin resistance, another vital hormone, which rises in response to stress or eating. It tells cells to absorb sugar for use as energy.
"Insulin resistance occurs when cells do not respond to insulin, so sugar is not pushed into cells, instead it is stored as fat, mainly in the form of belly fat."
Other side effects of insulin resistance are hunger and carbohydrate cravings, which exacerbate the problem.
So what's the solution?
Pippa says we can target belly fat "by addressing root causes such as stress management and reducing carbs."
In particular, it recommended reducing high blood sugar (GI) foods, as they cause high blood sugar.
Foods with a high percentage of the glycemia index (GI) include white bread, white rice, breakfast cereals, cakes, biscuits, crisps and fruit milk.
While foods with low glycemia indicator include oatmeal, lentils and most fruits and vegetables.
Stress management takes time and effort. But if this is the only thing you miss when trying to get rid of belly fat, it's worth trying.
In general, if you want to decrease belly fat, you will need to look at fat loss from the whole body first.
Try these tips for weight loss and belly fat:
1. Get enough sleep
Getting enough sleep falls into stress management by helping manage cortisol levels.
Comfort also helps to get rid of body fat by reducing cravings, keeping your appetite under control and giving you the energy to move more.
A study by Columbia University found that when people are deprived of sleep, they eat about 300 calories a day more than they do when they get enough rest.
This is thought to result from lack of sleep stimulating the production of hunger hormone, ghrelin, while also lowering levels of leptin, the hormone that makes you feel full.
2. Reduce sugar intake
Zanna Morris, author of The High Fat Diet: How to lose 10lb in 14 days, said belly fat is largely associated with sugar.
"Sugar causes insulin secretion, which in turn encourages the body to store fat especially around the waist."
The body makes insulin to introduce sugar into our cells. But overeating is associated with weight gain due to the type of foods that stimulate its making.
Morris explained that this means stopping taking sugars, in order to lose these stubborn spare fat.
3) Exercise
In addition to focusing on a balanced diet and eating the right carbs, exercise is key in getting rid of body fat.
Nutritionist Helen Bond said: "A calorie-controlled diet, with exercise in tandem, is the best way to reduce body fat. For increased fat burning, a range of aerobic exercises (running, cycling and swimming) and strengthening exercises (such as weight lifting or the use of body weight in muscle building) are much more effective. "
"The goal of each week is to exercise medium-intensity aerobic exercises for at least 150 minutes and exercise strength at least twice."
4) snack
While many dieters try to avoid snacking, Helen says it can be key to getting more nutrients in our diet, which in turn can improve health, as long as you choose meals wisely, and it is better to avoid high-processing or refined snacks
5) Fiber
Fiber is a nutrient that adults often don't get enough of.
The NHS says fiber can help digestion and prevent constipation, which can cause bloating, while also reducing the risk of diseases such as bowel cancer and stroke.
Research has shown that fiber can promote weight loss, and the health service says: "Choosing foods that contain fiber also makes us feel full."
And you can get more fiber by eating whole wheat alternatives or whole grains of cereals, bread or pasta.
Fruit and vegetables also contain a high percentage of fiber, such as pulses, including beans and lentils.
6. Be careful with alcohol
Alcoholic beverages do not serve our health at all, as all types of alcohol contain calories, so when drank in large quantities, these calories accumulate, especially when adding mixtures, such as lemon juice, cola or fruit juices.
The Healthy Mummy wrote: "Alcohol, especially sweet soft drinks and lager, makes it almost impossible to lose belly fat and increases the pressure on the liver to get rid of toxins. This additional pressure on the liver can make it very difficult to build muscle, which is essential for the loss of abdominal fat. "
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