Secret to Reducing Abdominal Fat That Really Work: Eat This, Not That

If your waist measures over 35 inches as a woman or more than 40 inches as a man, you are probably carrying a dangerous amount of abdominal (also known as visceral) fat. “Beer belly is linked to an increased risk of a variety of health problems including type 2 diabetes, hypertension, heart disease, high cholesterol, erectile dysfunction, fatty liver disease, metabolic syndrome and higher mortality,” says Daniel Allan, MD. Here are five expert-approved tips for getting rid of belly fat, fast. Read on and to ensure your health and that of others, don’t miss out on these Sure signs you’ve already had COVID.

woman boxing in a gym

No, unfortunately you can’t shrink your belly, but full-body exercise can make a difference. “To burn belly fat, 45 to 60 minutes of high-intensity cardiovascular activity (running, soccer or basketball, skipping, electric walking, etc.) is required on most days of the week. reduce your intake of processed foods, fast food and alcohol, ” says Karen Cooper, DO.

basket of vegetables

A nutritious diet is the key to fighting excess abdominal fat. “Eat a balanced diet. Eat a diet rich in whole grains, fresh fruits and vegetables, and lean protein with calories set for gradual weight loss (eg about 1-2 pounds per week).” says Trinh Le, MPH, RD. “Cut back on added sugars and alcohol as these nutrients are more likely to end up as visceral fat.”

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man sleeping in a bright room

“When our body is stressed from not sleeping, we store more fat in our midsection area”, says Wendy Sweet, Ph.D. “But this is deep, visceral fat that’s unhealthy for our heart and accelerates our trajectory to age-related obesity. That’s why, before women get stuck in too much exercise, I focus them on sleep first. in addition to changing their diets to support hormonal changes in menopause. So they add themselves to the right exercise to reduce visceral fat. “

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The driver sits behind the wheel of the car, touches her head.

If you’re dealing with a lot of stress (hey, who isn’t) try to find ways to manage it – chronic stress and belly fat are closely linked. “Overexposure to any source of stress triggers a biochemical cascade in all parts of the body, down to the cellular level,” says nutritional biochemist Shawn Talbott. “The neurological (brain) and endocrine (hormonal) pathways are altered in response to stress, with that stress being transmitted down to the cellular and genetic level. Those alterations in the nerves / hormones / genes lead to changes in our appetite (we want more junk food). and in our ability to gain weight (we burn less and store more, especially in the abdominal / belly region). “

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microbiome of intestinal bacteria

Research shows that gut bacteria can affect fat storage and weight loss, experts say. “Our gut bacteria have 250 to 800 times more genes than humans,” says Anthony L. Komaroff, MD. “Even more remarkable, these bacterial genes produce substances that enter the human bloodstream, affecting our body’s chemistry. This means that it is entirely plausible that the bacteria in our gut could affect our health. Gut bacteria help break down the gut. food. Some bacteria are better able to cut food into those smaller pieces that are digested, add calories to our body and therefore tend to increase our weight. Theoretically, if our guts have more of these types of bacteria, it should be harder to lose weight. ” Aand to protect your life and that of others, do not visit any of these 35 places you’re most likely to get COVID.

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