Surprise: Everyone has some belly fat, even people who have flat abs.
This is normal. But a lot of fat belly can affect your health in a way that other fat does not.
Some of your fat are right under your skin. Another fat is deeper inside, around your heart, lungs, liver and other organs.
It's that deeper fat - called "visceral" fat - which can be the biggest problem even for fine people.
.
Fat Loss Camp Matteson - The Truth About Belly Fat
You need some visceral fat. It provides cushioning around your organs.
But if you have much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia and certain cancers, including breast cancer and colon cancer.
Fat not just feel there. It is an active part of your body, doing "many unpleasant substances," says Kristen Hairston, MD, an assistant professor of endocrinology and metabolism at the Wake Forest School of Medicine.
If you earn a lot of weight, your body begins to store your fat in unusual places.
With the increase in obesity, you have people whose regular areas to save fat are so full of fat that the fat is deposited in the organs and around the heart, says Carol times, PhD, professor of comparative medicine of school pathology forest medicine. .
The most needs to determine how much visceral fat you have is to get a computed tomography or magnetic resonance. But there is a much simpler and low cost way to check.
Get a measuring tape, wrap it around your waist on your navel and check your circumference. Do this while standing and make sure that the tape measure is at the level.
For the sake of your health, you want the size of the waist to be less than 35 inches if you are a woman and less than 40 inches, if you are a man.
Have a "Pear Shape" - larger hips and thighs - is considered safer than an "Apple Shape", which describes a wider waist.
"What we are really pointing to the apple versus pear," says Hairston, "is that if you have more abdominal fat, it is probably an indicator that you have more visceral fat."
Even if you are thin, you can still have very visceral fat.
How much you have is partially on your genes and partially about your lifestyle, especially how active you are.
Visceral fat likes inactivity. In a study, thin people who watched their diets, but they did not exercise they were more likely to have very visceral fat.
The key is to be active, no matter what size you are.
There are four keys to control belly fat: exercise, diet, sleep and stress management.
. 1. Exercise: Vigise Exercise trips all its fat, including visceral fat.
get at least 30 minutes of moderate exercise at least 5 days a week. Riding counting, as long as it is fast enough for you to work and breathe more, with your faster heart rate than usual.
To get the same results in half the time, go up your pace and get vigorous exercises - such as running or walking. You would need to do this for 20 minutes a day, 4 days a week.
jog, if you are already shaped, or walk quickly to a tread on a treadmill if you are not ready to run. Vigorous exercises in stationary bikes and elliptical or rear machines are also effective, says Duke Cris Slentz, PhD.
Moderate activity - lifting your heart rate for 30 minutes at least three times a week - also helps. This decreases the amount of visceral fat you earn. But to play visceral fat, your workouts may need to be intensified.
"Rake leaves, walking, garden, go to Zumba, play football with your kids. You do not have to be in the gym," says Hairston.
If you are not active now, it is a good idea to check with your doctor before starting a new fitness program.
. 2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.
Getting enough fiber can help. Hairston's research shows that people who eat 10 grams of soluble fiber a day - without any other diet changes - construct less visceral fat over time than others. This is as simple as eating two small apples, a cup of green peas, or a half cup of Pinto beans.
"Even if you keep all the same, but changed to a higher fiber bread, you can better keep your weight over time," says Hairston.
. 3. Sleep: Getting the right amount of eye help. In a study, people who have 6 to 7 hours of sleep per night earned less visceral fat over 5 years, compared to those who slept 5 or fewer hours per night or 8 hours per night. Sleep may not have been the only thing that mattered - but it was part of the photo.
4. Stress: All have stress. How do you deal with it. The best things you can do include relaxing with friends and family, meditating, exercising to blow up steam and get advice. This makes you healthier and better prepared to make good choices for yourself.
"If you could just pay the time to do one of these things," says allegedly: "Exercise probably has the most immediate benefits because it gets in both obesity and stress."
