What Is Belly Fat?
Belly or abdominal fat always leaves us horrified until the particular offending inches are off of the waistline. Visceral fat is the fat present in the abdominal cavity between which the abdominal organs like the liver, kidneys, intestines, etc., are packed. It is also called intra-abdominal fat. Belly fat comprises subcutaneous fat and visceral fat. Yet, the terms visceral fat and belly fat are used interchangeably. Studies claim that fat cells, specifically abdominal fat cells, are biologically potent. They can be collectively considered endocrine glands or organs that secrete hormones and other chemicals that determine an individual's health.
An average visceral fat is significant because it protects the internal organs. It also acts as an energy reserve for the body. However, an increase in this fat beyond the normal range leads to deleterious effects on health. Increased visceral fat hampers the hormones' normal levels and proper functioning and causes metabolic disorders. Abdominal fat produces cytokines like tumor necrosis factor and interleukin-6, increasing the chances of developing cardiovascular diseases.
Cytokines and other biological products raise the body's insulin sensitivity, resulting in type-2 diabetes. They may also cause hypertension and blood clotting disorders. Visceral fat also produces free fatty acids, which can affect the synthesis of lipids in the body. It is also directly related to abnormal lipid levels, insulin resistance, and respiratory issues. It may also cause breast cancer and gallbladder diseases in women. Due to the reasons mentioned above, it is highly imperative to maintain a normal waistline by getting rid of extra belly fat.
What Are the Factors Determining Belly Fat?
The factors controlling the overall weight of the body, including abdominal fat, are
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Calories that are gained and lost throughout the day.
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The age of a person.
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Hereditary and genetic factors.
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Hormonal changes.
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Habits of an individual.
As age increases, muscle mass decreases, and the body requires fewer calories. Due to this, the extra calories accumulate as body fat, particularly in the belly. The reduced estrogen level in women as they age also contributes to belly fat. The genes dictate the capability of the body to gain or lose weight and the vulnerable sites of fat deposition in the body. Excess consumption of alcohol adds to the abdominal fat, too.
How to Lose Belly Fat?
The market is flooded with advertisements that disclose tips for losing belly fat. But, these commercials usually focus on just one or two ways to shed off fat, as it is easy to follow them compared to a couple of guidelines. However, these advertisements are not very helpful as they require many suggestions for getting into shape. One can start with a simple method by picking up one piece of advice and making it a habit, and then gradually, all the tips can be adopted.
Some common yet easy ways of losing fat are as follows:
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Picking Up on Workout: Exercise is usually the first to be included in the daily routine. Movement of moderate strength can be done regularly for thirty to sixty minutes. Physical activity helps decrease insulin levels in the blood, which prevents the body from craving sugars and the liver from using fatty acids. It reduces the chances of developing diseases like cancer, stroke, diabetes, cardiovascular diseases, and mental problems.
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Lifting Weights: Raising weights at the gymnasium also burns calories and increases muscle mass. Even in the resting phase, the calories are lost if weights are lifted during some part of the day.
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Cutting on Carbohydrates: Several studies have shown that cutting carbohydrate intake from the diet helps lose more weight than slashing fat. A low-carbohydrate diet is far more effective in losing weight than a low-fat diet. Weight loss causes a loss in muscle mass besides fat loss, so care is to be taken to maintain an appropriate muscle mass.
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Having a Healthy-Fat Diet: A diet with an optimal amount of monounsaturated fats like olive oil, nuts, seeds, fish, etc., tends to decrease abdominal fat.
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Preceding Meals with Vegetables: Vegetables, both starchy and non-starchy, comprising a major portion of feed, should be eaten first, at least half a plate. The vegetables are fiber-rich, and having them first leaves less space for eating other food, which might be less healthy.
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Going for an Eating Plan Instead of a Diet: Adopting a low-carbohydrate consumption in the diet impulsively leads a person to choose healthier and better options like fruits, vegetables, beans, etc., which contain healthy sugars and are rich in fiber. High sugary and less fiber consisting foods are excluded from the diet.
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Using Additives Carefully: Before buying or having additives like sauces, gravy, salad dressings, etc. A clear picture of their contents and effects should be drawn as they are often a rich source of fats and calories.
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Steering Clear of Processed Foods: Packaged and processed foods should be kept at bay as they are a treasure of sodium, sugar, and trans fats, all contributing to weight gain.
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Avoiding Long Hours of Sitting: Sitting on the chair for prolonged hours is harmful and is not as beneficial as physical activity. If the job does not allow one to move around often, frequent breaks can be taken to avail maximum benefits of the workout.
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Getting Adequate Sleep: According to a study, sleeping for fewer than five hours leads to weight gain and abnormal fat deposition in the body.
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Choosing a Circle of Health-conscious Folks: The studies claim that a person tends to follow what friends or loved ones practice, so having a close group focused on health and a healthy lifestyle influences a person's habits.
What Is Meant by Gut Check?
Measuring the waistline using tape is the best way to keep a check on visceral fat. This is done by measuring the waistline at the level of the navel. The person should not suck in the abdomen, and the tape should not be held too tight. In the case of women, 35 inches or more is considered excessive visceral fat. But if the overall body size is large, then it can differ. There should be a period check on the waist to see whether it is growing or not to know whether the person is gaining unhealthy visceral fat.
Conclusion:
The solution to getting rid of excess belly fat does not require drugs or supplements. But it does need great effort and patience. Losing belly fat is a painstaking process; besides an active lifestyle, a fruitful diet is necessary. Therefore, a physician, a dietician, and an exercise trainer should be consulted to seek the best results.
