get rid of belly fat
Achieving and maintaining a healthy body weight is important to reduce your risk serious illnesses such as heart disease, stroke, type 2 diabetes and certain types of cancer. Even a small weight loss (5-10% of your current weight) will help reduce your risk of developing diseases related to obesity.
In addition to body weight, the distribution of body fat is a major risk factor for weight-related illnesses. Fat that accumulates in the hips / lower body (also known as "pear-shaped") is subcutaneous, whereas fat in the abdominal region (also known as the "apple shape") is mainly visceral and directly related with higher total cholesterol and LDL ( "bad") cholesterol, lower HDL ( "good") cholesterol, and insulin resistance.
Check your home toolbox tape measure. the waist, also known as waist circumference, can be used to estimate the mass of abdominal fat. to measure your waist, stand and place a tape measure around your middle, just above your hips. Measure your turn to right size after you exhale. men who have a 40-inch waist or over and women whose waist measures 35 inches or more are considered at increased risk for conditions linked to weight . You can also evaluate your weight and risk for eHealth.
Once you know your numbers, you can set a goal. Fortunately, visceral fat responds well to exercise and diet, with benefits ranging from improved self-image more favorable cholesterol levels and lower blood pressure, as well. To reduce visceral fat consider the following lifestyle changes:
- Build a healthy plate : Pay attention to portion size, and focus on carbohydrates complex (fruits, vegetables and whole grains) and lean protein on simple carbohydrates like white bread, refined grain pasta, and sugary drinks.
- strength training . weight lifting and exercise spot, such as sit-ups and Pilates, can tighten abdominal and lower back muscles. Tonic, with cardiovascular work will make your body more efficient to reduce body fat.
- Aerobic Exercise . Sit-ups alone can not solve the problem! Try to get at least 30 minutes a day of physical activity of moderate intensity for regular weight control. Any activity that causes your heart rate to 50-70% of your maximum heart rate, and maintained for at least twenty minutes, has the heart and burns fat
- Staying motivated .: each step and lighter book is success! A modest amount of weight loss will reduce your visceral fat stores and other medical complications you may have. Stay positive, using your support system, and reward you (non-food way), will help you meet your healthy eating and exercise program.
Lowering your risk of weight-related disease a priority -improve your health and quality of life. If you are already under the care of a doctor for a medical condition, talk to your doctor about your specific dietary needs and the ability to start an exercise routine
Sources :. American Journal of Clinical Nutrition, Centers for Disease Control and Prevention, Harvard Health, National Heart Lung and Blood Institute, LifeWork EAP strategies and Washington and Shady Grove Adventist hospitals. For more information, consult your doctor.
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