Abdominal fat, also known as visceral fat, is body fat stored deep in the abdominal cavity, which surrounds vital organs such as the intestines and liver. The “middle age spread” is a very real thing for people over 40, but it doesn’t have to be. “Belly fat is also associated with a shorter life span”, says Bret Scher, MD. “People of ‘normal weight’, as defined by the BMI, with extra abdominal fat are also at greater risk for health complications. As we saw in 2020, more visceral fat is associated with a higher risk of serious complications. COVID-19. Fortunately, excess belly fat can be reduced. Studies show that reducing it improves metabolic health and is likely to improve overall health. ” Here are five ways to get rid of belly fat quickly after age 40, according to experts. Read on and to ensure your health and that of others, don’t miss these Sure signs you’ve already had COVID.
Don’t like cardio? It’s not a problem. Studies show that resistance training is very effective in shedding belly fat. “We conducted a two-year intervention study in premenopausal women who only did weight training twice a week,” says Kathryn Schmitz, a professor at the University of Pennsylvania’s Perelman School of Medicine. “We didn’t ask them to do aerobic activity or make any dietary changes. We found that weight training twice a week substantially prevented belly fat gain in women who had the surgery compared to those who had the surgery. they didn’t. “
If you want to get rid of abdominal fat, experts recommend avoiding overly processed junk food. “Nutrition plays a vital role in reducing abdominal fat. Many diets that promote weight loss, including vegan diets and chronic calorie restriction, can help people lose belly fat.” says Dr. Scher. “However, the key is to find a sustainable diet that provides adequate nutrition and still helps you lose belly fat. For many, a low-carb diet can be an effective option and even the addition of fasting. intermittent is promising. “
Sleep deprivation is linked to an increase in visceral fat, so make sure you focus on good quality restful sleep (at least seven hours a night, according to the CDC). “Our results show that reduced sleep, even in young, healthy and relatively thin subjects, is associated with an increase in calorie intake, a very small increase in weight and a significant increase in the accumulation of fat within the belly. “. says Virend Somers, MD, Ph.D.
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Did you know that stress makes you fat? Chronic stress encourages our bodies to produce cortisol, which can lead to belly fat and the more fat you have, the more cortisol is produced, creating a vicious cycle. “Since abdominal fat also tends to increase cortisol levels, this can lead to a vicious and unhealthy cycle, especially in women,” says the American Stress Institute. “There is no question that increased stress and / or cortisol can cause increased abdominal fat and weight gain.”
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“If your parents or siblings have insulin resistance, heart disease, or non-alcoholic fatty liver, you may be at increased risk of storing visceral fat,” says Trinh Le, MPH, RD. “Keeping an eye on visceral fat can be helpful, but know that the causes of these chronic diseases are complex. If in doubt, it’s best to talk to your doctor.”