Maintaining a trim midsection does more than make you look beautiful — it can help you live longer. Larger waistlines are associated with a higher risk of heart disease, diabetes, and even cancer. Weight loss, especially belly fat, also improves blood vessel function and sleep quality.
A middle-aged man is eating a piece of watermelon in the middle of the field.
It is impossible to pay special attention to belly fat when you are on a diet. But overall weight loss will help you shrink your waistline; More importantly, it will help reduce the dangerous levels of visceral fat, a type of fat in the abdominal cavity that you may not see but that increases health risks, says Kerry Stewart, Ed. , Director of Clinical and Research Physiology at Johns Hopkins.
Where it is most important is how to reduce it here.
Try to reduce carbs instead of fat.
When Johns Hopkins researchers compared the effects of a low-carbohydrate diet versus a low-fat diet on weight loss in the heart for six months each containing the same amount of calories যারা those on a low-carbohydrate diet lost an average of 10 pounds. More than a low-fat diet – 28.9 lbs vs. 18.7 lbs. An added benefit of a low-carb diet is that it produces high-quality weight loss products, Stuart said. With weight loss, fat is lost, but often fatless tissue (muscle) is lost, which is not desirable. In both diets, about 2 to 3 pounds of good adipose tissue was lost, including fat, which means that the percentage of fat loss was much higher in a low-carb diet.
Think of a meal plan, not a diet.
Ultimately, you need to choose a healthy eating plan that you can stick to, says Stuart. The advantage of a low-carb approach is that it only involves learning better food choices – no calorie-counting is required. In general, a low-carbohydrate diet eliminates your intake of problematic foods high in carbohydrates and sugar and high in fiber, such as bread, bagels, and soda — and high-fiber or high-protein choices, such as vegetables. Beans and healthy meats.
Physical activity helps to burn belly fat. “One of the biggest benefits of exercise is that you get a lot of push for your money on body composition,” says Stuart. Exercise especially seems to turn off belly fat because it lowers insulin circulation levels – which otherwise signals the body to be leaning on fat – and using liver fatty acids, especially to accumulate surrounding visceral fat, he said.
The amount of exercise you need to lose weight depends on your goals. For most people, this can mean about 30 to 60 minutes of moderate to vigorous exercise per day.
Adding even moderate strength training to aerobic exercise helps build lean muscle mass, allowing you to burn more calories while resting and exercising throughout the day.
Become a label reader.
Brand comparisons and differences. Some yogurts, for example, boast that they are low in fat but high in carbohydrates and high in sugar compared to others, Stuart said. Foods like gravy, mayonnaise, sauces, and salad dressings often contain high amounts of fat and lots of calories.
Move away from processed foods.
Packaged products and snack foods often contain trans fat, added sugar, and added salt or sodium – three things that make weight loss difficult.
Focus on the way your clothes fit rather than the scale.
As you add muscle mass and lose fat, the readings on your bathroom scale may not change much, but your pants will be looser. This is a good sign of progress. Measured around, your waistline should be less than 35 inches if you are a woman or less than 40 inches if you are a man to reduce your risk of heart and diabetes.
Hang out with health-focused friends.
Research shows that you are better able to eat and exercise more if your friends and family do the same.
Insulin (in-suh-lin): A hormone made by cells in your pancreas. Insulin helps your body store glucose (sugar) from your food. If you have diabetes and your pancreas is unable to produce enough of this hormone, you may be given medication to make your liver more active or your muscles more sensitive to the insulin available. If these medications are not enough, you may be prescribed insulin shots.
Veins (veh-suls): A system of flexible tubes – arteries, capillaries, and veins – that carry blood through the body. Oxygen and nutrients are supplied by arteries to tiny, thin-walled capillaries that feed into their cells and collect waste products, including carbon dioxide. The capillaries send the waste to the veins, which carry the blood back to the heart and lungs, where carbon dioxide is released through your breath as you exhale.
Arteries (Are-T-Ridge): The blood vessels that carry oxygen-rich blood away from your heart for delivery to every part of your body. The arteries look like thin tubes or hoses. The walls are made up of a solid outer layer, a medium layer of muscle, and a smooth inner wall that facilitates blood flow. The muscle layer expands and contracts to help the blood circulate.