|How to Lose Belly Fat|
When people go to the forties and fifties, the proportion of fat in the total body weight tends to increase. This is seen more in women than in men. Especially after menopause, extra pounds tend to be stored around the navel area, since the ratio of fat to lean tissue (fat-free) and change since the storage of fat begins to favor the upper body (the above the hips and thighs). Even women who do not gain weight can still see their waistlines expand.
At one time, women could accept these changes as something inevitable in life after menopause. But they should not be forgotten that when the waist increases the health risks also increase. Abdominal fat (especially visceral fat) is a concern because it plays a key role in various health problems.
> Location belly fat and its impacts
Generally speaking, abdominal fat is both subcutaneous and visceral:
Subcutaneous: This fat lies between the skin and the abdominal wall. You can grab the subcutaneous fat with your hand,
Visceral: the fat surrounding the abdominal organs. Visceral fat is out of reach of your hand (you can not grasp). She finds herself buried inside the abdominal cavity (where she padded the space between the abdominal organs).
Visceral fat plays a much larger role in the health problems that the subcutaneous fat.
As for localized fat behind the abdominal cavity, called the retroperitoneal fat. It is usually counted as part of the visceral fat.
Various studies indicate that visceral fat is most associated with risk factors such as insulin resistance, which sets the scenery for type 2 diabetes. Visceral fat is also linked to metabolic disturbances and increased cardiovascular disease risk. In women, visceral fat is associated with breast cancer and a greater need for surgery of the gallbladder.
Some studies suggest that the deeper layers of subcutaneous fat may also be involved in insulin resistance (in men, not women).
> Then causes the formation of increased abdominal fat
Sedentary lifestyle: a lifestyle that lack of physical activity will increase the mass of visceral fat,
Power supply: one unbalanced diet rich in calories, especially in the absence of exercise, causes an accumulation of visceral fat (since this mode of supply is consuming more calories than nobody burns)
Genetics: Genes determine whether some people are more likely to develop visceral fat than others,
Stress hormones: these hormones (such as cortisol) contribute to an increase of the abdominal fat. We return to genetics and hormones in the next section,
Smoking: smoking creates the same stress hormones.
> Where to accumulate abdominal fat?
Accumulated in the lower body (which then has a pear shape) is subcutaneous fat (found under the skin), while the accumulated fat in the abdominal area (the body then has an apple shape) is especially visceral.
Where fat accumulates a person is influenced by various factors, the most important are:
Heredity: scientists have identified a number of genes that help determine how many fat cells a person develops and where these cells are stored (study published in the journal “Proceedings of the National Academy of Sciences” in 2006). To summarize, a person may inherit a tendency to gain weight in the abdomen,
Hormones at menopause, estrogen production decreases and the ratio of androgens (male hormones present in small amounts in women) to estrogen increases. It is a change that is linked to a greater mass of belly fat after menopause, according to some studies. Some researchers think that the fall in estrogen at menopause is associated with a higher cortisol levels. But cortisol is a stress hormone that promotes the accumulation of abdominal fat.
Although slowed metabolism and decreased physical activity contribute to the overall weight when taking a person ages, note that these two factors do not influence the accumulation of visceral fat directly.
> Measuring abdominal fat
As evidence of the adverse effects of the ventral fat accumulates, researchers are trying to measure with the greatest possible precision, analyze its relationship with health risks, and monitor the changes that occur with age and weight gain or weight loss. Discover how massagerolling massage can help fight cellulite and slim.
Techniques most accurate measurement, namely magnetic resonance imaging (MRI) and computed tomography (CT), are expensive and are not available for routine use. However, scientific research using these methods of measurement and imaging showed that waist circumference (taken at waist level) reflects the amount of abdominal fat. See also Mass Index Adipose (IMA), considered a better measure than BMI by some experts.
The simple waist circumference has largely replaced the hip size ratio as an indicator of fat distribution, because it is easier to measure and almost as accurate. There is also evidence that waist circumference is a better indicator of health than body mass index (BMI), which indicates the total fat in the body (not abdominal fat).
Recall that the waist-hip ratio is calculated by dividing the waist circumference measured at the narrowed by the measurement of the hip at the widest level. As an indicator of abdominal fat of a person, this measurement is better than BMI. In women, the risk of heart disease and stroke begins to increase from a ratio of 0.8.
Also recall that the waist circumference is the simplest measure to check abdominal fat. For this measurement, place a tape measure around your torso at the navel. Reduce breathing to a minimum and make sure not to pull the measuring tape too tightly as to tighten the skin (which would distort the measurement).
In women with a BMI between 25 and 34.9, a circumference greater than 89 cm size is considered high risk. A study published in September 2006 in the journal “American Journal of Clinical Nutrition” found that women, a high waist circumference is associated with an increased risk of diabetes (even when BMI is normal, placed between 18 , 5 and 24.9).
Since abdominal fat can be a problem despite a normal BMI, health examinations should include both the measurement of BMI and waist circumference. The relationship between waist circumference and health risk varies from one ethnic group to another. For example, Asian women, a circumference greater than 80 cm (not 89 cm) size is already considered a health risk. Read also foods that help to have abs concrete, click here.
> Abdominal fat is inevitable?
Fortunately, the answer is negative. Indeed, visceral fat located in the abdominal region easily yield to exercise and a good diet. By losing weight, the amount of visceral fat decreases and the health benefits are many: lower blood pressure, levels of “good cholesterol” higher rates lower “bad cholesterol”.
The subcutaneous fat located in the abdomen, often located around the waist (the part you can pinch, often called the buoy belly) can be desperately difficult to move. But in people of normal weight, the subcutaneous fat is not considered as great a health threat as visceral fat.
In fact, a 2004 study in the medical journal “England Journal of Medicine” found that the removal of subcutaneous fat by liposuction (up to 10.5 kg of subcutaneous fat may be removed) in 15 obese women did not produce any beneficial effect on their measurements of blood pressure, blood sugar in the blood, cholesterol, or response to insulin. While a weight loss achieved through a balanced and healthy diet and a suitable exercise program triggers many changes that have positive effects on health. Discover the same time our tips for lowering fat in the body.
> More specifically, what is the problem with abdominal fat?
Body fat, also known as adipose tissue, was once seen as simply a large stock drops fat passively waiting to be used as energy (for the body). But studies suggest that the fat cells, particularly abdominal fat cells are biologically active.
It is more accurate to think of fat as an endocrine organ and an endocrine gland, producing hormones and other substances that can affect our health in depth. Recall that endocrine gland is a gland whose secretory product is discharged directly into the bloodstream without the intermediary of an excretory duct (thyroid, adrenal, etc.. Are endocrine glands).
A hormone produced by fat and is leptin, which is normally secreted after a meal to reduce appetite. Fat cells also produce the hormone adiponectin, which influence the response of cells to insulin according to some experts. Although scientists are still deciphering the roles of individual hormones, it becomes clear that excess fat in the body, especially excess abdominal fat, upsets the normal balance and functioning of these hormones.
Scientists also know that visceral fat pump as chemical compounds called cytokines immune system (eg tumor necrosis factor) that may increase the risk of cardiovascular disease by promoting insulin resistance and low chronic inflammation. According to some researchers, these cytokines and other biochemical compounds, some of which are not yet identified, may produce deleterious effects on the sensitivity of cells to insulin, the blood pressure on blood clotting.
One of the reasons why visceral fat is so harmful could be its location near the portal vein (which carries blood from the intestinal tract to the liver). Substances released by visceral fat, including free fatty acids enter the portal vein and travel to the liver, where they can influence the production of blood lipids. Visceral fat is directly related to insulin resistance, a cholesterol and LDL (“bad” cholesterol) above, as well as an HDL (“good” cholesterol) more low.
The insulin resistance means that your body muscles and liver cells do not respond adequately to normal levels of insulin (pancreatic hormone that transports glucose into the cells of the body). Glucose in the blood increases, raising the risk of diabetes. Overall, resistance to insulin, the glucose in the blood excess, excess abdominal fat, cholesterol unfavorable (including excessive amount of triglycerides), and hypertension are the metabolic syndrome, major risk factor for heart disease and stroke.
Excess abdominal fat is linked to several other problems too. A European study of nearly 500,000 men and women found that in women, higher than 0.85 waist-hip ratio is associated with a 52% increase in the risk of colorectal cancer. Check out our tips for measuring the fitness in this article.
A long-term study on atherosclerosis conducted by researchers at Wake Forest University (USA) found that even in people of normal weight, those with a higher waist-hip ratio has just as much difficulty those who have a higher carry out various activities in daily life (like getting out of bed or cleaning the house) BMI.
Greater measure of size also indicates the development of hypertension, regardless of total body fat, according to a study carried out for 10 years on Chinese adults (published in the journal “American Journal of Hypertension” in 2006). Finally, a study presented in 2005 at the annual meeting of the organization “Society for Neuroscience” found that seniors who have big bellies had worse memory and less verbal fluency, even after taking into account the diabetes.
Visceral fat is dangerous because the liver metabolizes the fat, turning it into cholesterol and circulating in the blood. This causes a deposit of dangerous plaque and consequently a narrowing of the arteries. More abdominal fat you have, the more you have visceral fat and your risk of diseases mentioned above.
> How to lose abdominal fat?
Since visceral fat is buried deep in the abdomen, it may seem difficult to target. The good news is that visceral fat responds well to regular sports training program and a healthy diet. Exercises to slim the stomach or abdominal muscles can help to strengthen the abdominal muscles and make the belly. Apart from cosmetic surgery (such as abdominoplasty or liposuction of the abdomen) to remove a portion of the abdominal fat, you can do some things to reduce belly fat.
List the main things to do to lose belly fat:
Exercise: do daily physical exercise of moderate intensity is the best way to lose abdominal fat. When you lose weight and tone your muscles, your belly fat is also reduced. In fact, you might notice that the abdominal fat level is the first place to shrink when you start playing sports.
The amount and type of exercise you should do depends on your current activity level and your health goals. Talk to your doctor about proper workout program to promote good health and specifically combat abdominal fat.
Stay patient and do not expect to lose the belly fat overnight. Burn belly fat by incorporating lots of cardio training to your routine if you do not see your abs. Choose biomechanically correct exercises to train the abdominal area, including crunching type exercises and avoid exercises “hip flexor” type.
Since you can not lose belly fat by doing exercises that specifically target this region (rather you need to lose fat throughout the body and strengthen the abdominal area), the best way to exercise to remove abdominal fat is to combine aerobic and strength training.
Several studies have shown that doing weight training is effective for losing belly fat. Talk to your doctor or a sports coach how to incorporate weight training sessions into your exercise routine. Do not only lead your abdominal, train your entire body (including through the training).
For aerobic training, do 30-60 minutes of cardio a day is enough. If you include this type of exercise into your daily life, it is even better. Try walking on foot or cycling from time to time to move to the office (20 to 30 minute walk to then go back to the same thing). Make running is another great option that helps reduce stress and more.
As for the weight, remember that increasing muscle mass will raise your metabolism and burn fat become much more efficient. Remember that women who lift weights will not become muscular like men (women with no male hormones to grow bigger). Strength training is essential to keep bones strong and firm silhouette. The abdominal exercise will help to tone and flatten your stomach, but not visually effective as visceral fat is not reduced.
Healthy Eating: change bad eating habits can help to fight against abdominal fat. Read food labels (Part “Nutrition”) and replace saturated fats (bad fat) by polyunsaturated fat (good fat). Increase portions of complex carbohydrates (such as fruits and vegetables). Reduce intake of simple carbohydrates (like white bread and pasta transformed).
If you need to lose weight, reduce your portion sizes and your daily caloric intake. Simply put, eat natural foods (full of fruits and vegetables), low in fat, low in sugar, low in calories and in small portions every 3 or 4 hours in the day (take small meals but more regularly in that order, for example: breakfast, snack, lunch, afternoon tea, dinner, supper).
Try to focus on whole grains like whole wheat bread, brown rice, etc.. that bring a lot of dietary fiber (which helps regulate the digestive system). When you consume these whole grains, do not forget to add some good fats (like olive oil). Full drink water to stay hydrated and clean your body. Drinking enough water also helps control your appetite.
Tone your belly that you can not do exercises that specifically target abdominal fat to burn directly, you can strengthen your abdominal muscles and get a flatter stomach. Conventional pumps are not the most effective way to tone your stomach. Instead, use the following exercises to target both deeper and lower abdominal muscles:
Deep abdominal muscles: target these muscles by doing the “draw the navel.” First, lie down. Then let your belly drop breathing deeply. Exhale and at the end of your exhalation, gently pull your navel inward and up your spine. You should feel a stiffening around your waist, think of it as if you try to pass through a partially closed door. Hold for 10 seconds, then rest for 10 seconds. Make 9 more repetitions. During each effort, your spine position should not change and you should breathe freely. At the end, you’ll be able to do this exercise standing. It is so subtle that no one should know that you’re doing,
Lower abdominal muscles: tone your lower abdomen by doing pelvic tilts and pelvic thrusts. To do a pelvic thrust, lie on the floor knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis slightly. Hold between 5 and 10 seconds. Repeat 5 times and made a series of 10 to 20 repetitions.
Hormone replacement therapy (HRT): although there are substantial reasons for some women try TRH after menopause, lose abdominal fat does not belong. It is true that some studies have shown that postmenopausal women who take HRT are less likely to accumulate belly fat that postmenopausal women who give this therapy. However, other studies also show that there is no difference between the two (that postmenopausal women taking or not). Meanwhile, questions about the risks and benefits of HRT persist. Talk to your doctor in detail the potential risks and benefits of hormone replacement therapy before trying.