The Worst Form of Belly Fat

worst-form-of-belly-fat

It would have been difficult to guess by ourselves, but, despite appearances, there are actually two types of belly fat: subcutaneous fat and visceral fat. Identifying these types of fat can give you a better idea of ​​your own health and lifestyle changes you need to make.

Both types of fat can be identified by the way in which fat deposits on the body.

 

The subcutaneous fat

While everyone has these types of fat in varying degrees, the subcutaneous fat just accumulates below the skin. It often develops on the lower part of the body, including the hips and the legs, so that our body takes the form of a pear.

Because of its position close to the skin, it receives less support muscles and other structures which make it seem more flaccid. The subcutaneous fat is at the center of aesthetic than visceral fat because it causes cellulite concerns.

 

Visceral fat

Visceral fat develops deep in the abdomen and around our organs which gives the stomach an apple shape. This type of abdominal fat is associated with an increased risk of several serious diseases such as heart disease, cancer and diabetes.

Unlike subcutaneous fat which is just below the surface of the skin, as visceral fat is an organ which produces hormones and chemicals harmful for the body. If you have a large waistline, do not forget the risks to which you are exposed.

 

How to estimate the risk of abdominal fat?

There are three ways to measure the distribution of abdominal fat. The easiest way is to measure your waist using a tape measure. You can also determine your body mass index (BMI). Finally, you can measure the waist-hip ratio by dividing your waist at the narrowest point by your hip measurement at the widest point of entry.

 

Do abs to lose belly fat?

A misconception held by many people is that doing sit-ups is the best way to get a flat stomach and lose belly fat. The reality is that the abs is not enough to get a flat stomach.

 

These exercises help you especially to gain muscle. This is great if you have a flat stomach, but if you try to lose fat from belly will not be too effective. In fact, doing sit-ups can even make things worse, because the muscles tend to grow fat on the surface, which makes it even more noticeable. If abs does not work to get rid of abdominal fat, so how can I get a flat stomach?

The only real way to lose belly fat is to remove all the parts of your body. The best way to do this is through diet and cardio exercise.

Many studies have shown that interval training at high intensity is one of the fastest ways to lose abdominal fat.

belly fat dangers

The notion of belly fat made us spontaneously think of jovial character as Santa, smiling statues of Buddha. However, belly fat is not a good thing. Research involving abdominal fat with an increased risk of heart disease, stroke, high blood pressure, diabetes and cancer continue to accumulate.

Fat as such is not bad. Our body needs it, our store fat energy, regulate the functions of our hormones, helps us absorb vitamins and minerals, and in fact 20-30% of the calories we consume each day should come from fat. Yes, our body needs fat, but not too much, and not in some places. Too much fat, especially saturated fat and too much fat, makes our body vulnerable to disease.

You wonder why abdominal fat can cause more harm, for example, the fat that creates dimples on things or one that gathers on the hips. Know first that two types of fat found in our belly, or the subcutaneous fat and visceral fat.

The subcutaneous fat is what you can see and pinch: the “beer bellies”, the “spare tire” and “the love handles.” This is the fat that makes someone looks fat. Visceral fat that hides inside, it is the fat that surrounds the organs of the abdomen. Visceral fat is more insidious because it is very difficult to detect and is influenced by heredity, as well as an unhealthy diet and physical inactivity.

You wonder now if visceral fat lies in your abdomen. Scientists have used magnetic resonance imaging (MRI), whereby a magnetic field and pulses of energy create an image to look inside the abdomen. Like most of us, you probably do not have access to MRI, but you can use other methods to assess your abdominal fat.

For example, you can use the waist-hip ratio. Those with an apple shape, those with more weight around the waist are more likely to store visceral fat. Know that visceral fat is not a burden reserved for obese and beer bellies. A thin person can have too much visceral fat and may have many health risks that someone weighing twice its weight.

5 tips to eliminate hidden belly fat

  1. Aim for the center.  Check your waist-hip ratio and your body mass index (BMI) make a note in your calendar to remind you to measure your waist and hips roughly every two months. If your waist is larger than your hips, it is an urgent signal that warns you that you should try to lose weight in your abdomen. If you are women, beware if your waist exceeds 35 inches. If you are a man, your upper limit is 40 inches. If your waistline falls into the danger zone and your BMI is 25 or more, you are at risk of heart disease.
  2. Eat good fats. If 20-35% of the calories you consume daily should come from fats, choose the right, either monounsaturated fat or polyunsaturated. Among the tasty foods that contain healthy fats include salmon, avocados, olives and nuts. Cook with vegetable oil, such as; canola oil, olive oil or sunflower oil. Avoid foods high in saturated fats and carbohydrates.
  3. Move and melt. Regular moderate exercise helps to prevent the accumulation of fat and more energetic activities allow them to eliminate the fat already in place. And here’s good news that might encourage you: visceral fat is the first to disappear when you start to lose weight! As weight loss is localized difficult, focus on the overall result when you exercise. A series of crunches will not disappear on its own visceral fat layers underneath. Choose cardiovascular exercises that melt fat, more movements that strengthen and reinforce the abdomen. Consult your doctor before starting any vigorous exercise program.
  4. Relax; do not let this belly fat anxious you and find ways to relax. Research has shown that the level of physiological stress may be associated with abdominal fat. When observing the stress level of our contemporaries, we believe that we are all pursued by wild animals! Exercise can help you relax and avoid the accumulation of abdominal fat. Yoga can also act on the body and breathing exercises and meditation can help to soothe the mind.
  5. Pass examinations. If you’re worried about your risk, consult your physician. Physicians assess visceral fat using tape measure or MRI or CT scan (a series of X-ray images of the body compiled by a computer to produce a three dimensional image). A blood test can also be used to measure the rate of protein RBP-4 in the blood, which indicates the presence of health problems such as heart disease or diabetes.

How to Lose Man’s Belly Fat

belly-fat-side

Men generally have fat deposited around the waist while women have fat on the buttocks, hips and thighs. Belly fat is often known as a beer belly. Yes, beer is high in calories (about 140 per 12-ounce bottle), and drinking too much can contribute to bloated size. But fat also appears in other parts of the body because the body does not know the difference between the calories that come from the beer and the calories that come from other sources.

The best advice for men

Fat deposits in the body simply because you eat too much food and you burn some extra calories. If you have an expanding waistline, you should know why you should make the loss of belly fat a priority and how you can do this effectively.

Losing belly fat is a priority

A growing number of studies indicate that a big belly is a sign of poor health. Having belly fat increases the risk of serious diseases such as cardiovascular disease, certain types of cancer, diabetes, high cholesterol, hypertension, insulin resistance, metabolic syndrome, and stroke. Apart from these conditions, the biggest waistlines have also been associated with decreased lung function, periodontal disease, premature death, migraine and restless legs.

How to achieve effective belly loss?

Health problems associated with the presence of a large waist coupled with the fact that the beer belly is unsightly should be more than enough reason for you to take seriously the loss of belly fat. But the loss of belly fat is easier said than done. Belly fat is stubborn if you need to combine a healthy diet with a regular exercise regimen to get rid of it, slowly but surely.

Consume fewer calories from grains and sugars and increase your consumption of high quality foods, such as beef, butter, chicken, coconut oil, dark green leafy vegetables, fish and olives. Reduce your intake of empty calories from processed foods and drinks.

But changing your diet is the first step: you also need to sweat and increase your physical activities: Cycling, various sports, running, and swimming … do what you want to burn those extra calories. But we must not only do cardio or crunches. You should incorporate anaerobic exercises, core exercises, and strength training to effectively burn fat and keep it off.