Excess Abdominal Fat is Not Only Ugly, but Extremely Dangerous to Your Health - This is More Than a Vanity Issue! However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat.A  Both types of fat greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases. Part of the reason visceral fat is particularly dangerous is that studies show that it releases more inflammatory molecules into your system on a consistent basis. Both your food intake as well as your training program are important if you are to get this right andA the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss. I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise & diet combined group. These types of high intensity exercise routines are also very effective at increasing your fat-burning hormones and creating a hormonal environment conducive to burning off abdominal fat,A including visceral fat. Reducing grain-based foods in your diet and getting more of your carbs from veggies and high fiber fruits such as berries can go a long way to helping to solve this problem. The Obstacle between you and flat stomach is YOU, if you are serious about having a six pack then you must take your time, eat and exercise well and you will see the best results -Don’t follow Lose belly fat in 1 week Gurus !! Eat More Than 3 meals a day, You must eat between 6-8  small meals a day instead of 3 big meals, you want to know why ? THE LAST SOLUTION : If you are tired of  looking for a solution without success you can Join an online Program, not any program But a trusted on.
Until only recently scientists believed that fat was simply a place to store excess energy, i.e. Research shows that you could be healthy weight or even underweight, but still suffer with unhealthy levels of belly fat. Use the weight loss calculators, exercise calculators and calorie calculators to help you get started. Learn about macronutrient ratios, protein, fat and the different types of carbohydrates to help you lose belly fat.
Every year millions of people try to get in shape, and the majority of them want to know how to lose belly fat.
Engaging in just 2 sessions per week of resistance training significantly decreases abdominal fat and improves insulin sensitivity without simultaneously undergoing a weight loss diet [1]. This reduced insulin sensitivity creating more visceral fat, which creates an even worse glucose tolerance, is a vicious cycle that feeds off one another. In yet another study, high-intensity exercise reduced total abdominal fat, abdominal subcutaneous fat, and visceral fat when compared to low-intensity exercise, even when exercise time was adjusted to maintain an even caloric expenditure [5].
High-intensity interval exercise three times per week for 15 weeks compared to the same frequency of steady-state exercise was associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance [6].
If you don’t already know, high-intensity interval training (or HIIT) is when you do short, alternating intervals of high and low-intensity exercise. You can also incorporate HIIT into your strength training routine by doing circuit training. Abdominal fat distribution is associated with higher stress and cortisol levels, and this cortisol secretion might be responsible for the link between stress and abdominal fat distribution [7] [8]. A well-rounded fitness program attacks fat loss from all angles, including proper nutrition, exercise, and mental health.
The nice thing about this study is that it also adjusted for other lifestyle factors such as age, BMI, dietary and alcohol intake, and physical activity so that we know these other factors didn’t skew the relationship between smoking and abdominal fat. In a study consisting of 3500 people, alcohol consumption (predominantly wine) is correlated with greater waist-to-hip ratios independent of BMI in both men and women [10]. That means whether you are an average weight or overweight alcohol drinker, you will likely have more abdominal fat as compared to someone who doesn’t drink as much.
It’s also important to realize there have been plenty of studies showing the health benefits of wine when consumed in moderation.
Higher fiber intakes are associated with lower visceral fat, smaller waist circumferences, lower waist-to-hip ratios, and lower total percent body fat [11] [12] [13] [14] [15]. The reason fiber helps you lose belly fat is because it’s a good natural regulator of blood glucose levels. FDA rules allow food marketers to round down to zero if a serving has less than .5 grams of trans fat [18].
In a randomized doubled-blind study, supplementing daily for 6 weeks with 4g of fish oil, which is high in the essential fatty acids EPA and DHA, significantly increased lean mass, decreased fat mass, and lowered cortisol levels [19].
Essential fatty acids cannot be manufactured by the body and need to be ingested through your diet.
In most studies, short sleep duration meant less than 7 hours of sleep per night, with an optimal amount being anywhere from 7-9 hours. In a randomized controlled study, eating 25% of calories from protein as compared to just 12% resulted in a much greater amount of abdominal fat lost [25].
I need a list of foods that I CAN eat,,, just plain foods, I dont want complicated recipes with lots of ingredients, please??
And afterloosing all that weight i wonna build muscles at the same time burning fat they say it’s not possible to do both at the same time. Don’t be afraid to take a few days to a week off from working out every now and then.
There’s nothing inherently wrong with a 1 hour gym session and then being active the rest of the day.
Building muscle and losing fat at the same time is absolutely possible, especially for someone that is a beginner or close to it. Ah, Zumba (yes, I know everyone is talking about it, so am I) – also great fun, lots of dripping sweat.
You don’t have to do it every day, all it takes is twice a week, as usually the sessions are 2-3 hours in most places, so it burns plenty. The information in this article causes systemic changes to your body and hormones, which affects the way you store and release fat.
Some of the causes of belly fat are genetics, weak metabolism, hormonal changes, stress or hypertension, poor posture, overeating etc. A stressed liver will not metabolize the fat efficiently, so to detoxify the liver, you can use lemon water. Fish oil has omega a€“ 3, fatty acids like icosapentaenoic acid, docosahexaenoic acid and linolenic acid that helps to break down the fat. Ginger is a thermogenic agent which increases body temperature, this helps to burn fat more easily.A  It also suppresses the production of cortisol (a steroid hormone that is essential for the energy regulation and also mobilization). Cranberries contain organic acids such as malic acid, citric acid and the quinic acid that act as digestive enzymes.
You can also make cran water by mixing 2 tablespoons of cranberry juice in 7 Oz of normal water. Chia seeds contain omega-3 fatty acids, anti-oxidants, calcium, iron and other dietary fibre that makes you feel fuller for longer. If youa€™re suffering from belly fat due to water retention, then the dandelion herb will come to your rescue. According to American Journal of Clinical Nutritional States, drinking 4 cups of green tea everyday will help to lose more than 6 pounds of weight and fat within 8 weeks. Each has different properties that will help you lose belly fat, especially when used combined. These herbs can do wonders at getting rid of body fat, for example, cucumber contains water and other dietary fibre that will cleanse the body. Hot peppers boost up the bodya€™s heat production and thus consumes more energy or calories.A  Try to include peppers raw, cooked, dried or in powdered form to your soups, gravies, eggs and meats. Almonds have healthy fats like monounsaturated and polyunsaturated fats that help to prevent you from overeating. Take few almonds and include them in your morning breakfast or add them to your greens, apples, orange blend and porridge. Celery is a very low calorie, high fibre food that also contains vitamin C and calcium, a perfect combination to aid weight loss.


Watermelon contains 91% of water, so acts as a natural diuretic to help you feel fuller for longer and aids in the reduction of water in the body. Try to consume two glasses of watermelon juice everyday for at least 8 weeks to lose belly fat. Tomatoes contain a compound named 9 a€“ oxo a€“ ODA that helps to reduce the lipids in blood and this in turn helps to control the belly fat, it also helps to fight against the chronic diseases that are associated with obesity.
Lecithin, an amino acid that is present in avocado helps to manage and maintain the proper body weight. Cucumber is a considered as an extremely refreshing and low calorie food, made up of about 96% water. Tart cherries are a type of cherries that reduces the cholesterol levels in the body and also reduces belly fat. Pineapple contains enzymes called bromelain that has anti-inflammatory and anti-bacterial properties, it helps to metabolize the protein which contributes to having a flatter tummy.
Coconut oil is high in medium chain triglycerides that have a positive effect on the metabolism to lose belly fat. Dona€™t add or mix coconut oil to your existing oil but you can replace your other cooking oil with coconut oil.
Snack like pizzas, burgers, French fries and other junk foods are not good for the health and body. Include good food which contains proteins, vegetables, fresh raw fruits and vegetables, whole grains and nuts. Even if you follow all these natural home remedies, proper diet plain and other lifestyle habits to lose belly fat will be a waste of effort if dona€™t do exercises. Doing Jumping jacks and push ups in the morning will kick start the metabolism for the day. Have some regular strength training along with cardiovascular exercises to build up and strengthen the muscles tone.
Have adequate sleep as lack of proper sleep can cause belly fat as you will crave more sugar and fatty foods.
Avoid losing weight rapidly or quickly by using crash diet and diet pills, as they can be harmful to the body and doesn’t last.
Make sure to consult your doctor if youa€™re not losing your belly fat (even a little) after following all these remedies. With these natural home remedies and tips, you can effectively fight against the belly or abdominal fat and enjoy a reduced waistline. When it comes to getting trim in time for summer – or any time – it helps to know how to lose belly fat.  Belly fat is that stubborn excess that surrounds your midsection. Understanding how to lose belly fat can help you to be achieve your weight loss goals.  While some amount of belly fat can be caused by genetics, making sure you get rest and reduce your stress levels can really help. To lose belly fat, you do not need to buy lots of new equipment, pre-made meals, or special “diet shakes”.
This entry was posted in BEST WAY TO LOSE BELLY FAT and tagged belly fat diet menu planning, belly fat diet plan, belly fat loss for women, Foods that Fight Belly Fat, How to Lose Weight Fast, List of Negative Calorie Foods, lose belly fat naturally on February 7, 2014 by Flat Abs. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
In other words, a muscular athlete could have little fat, but a high BMI due to the large amount of muscle mass. One study found that almost half its participants with a normal BMI score had excessive amounts of belly fat around the vital organs and fat streaked through their muscle.
This will help you create a greater calorie deficit and increase metabolism helping you lose belly fat. This may help fight belly fat and also stops the muscle loss that occurs during weight loss.
So, without any changes to your diet, simply implementing strength training into your life can help burn belly fat. Strength training also builds muscle and boosts your resting metabolic rate, which will make your weight loss efforts much easier [2].
Insulin resistant cells, primarily caused by a sedentary lifestyle and a processed food diet, need higher levels of insulin to shuttle excess glucose out of the bloodstream. The good news is there is plenty you can do to improve your insulin sensitivity and promote abdominal fat loss. In a study comparing the effects of moderate-intensity exercise to high-intensity exercise, only the high-intensity group had a significant reduction in visceral belly fat [4].
In other words, with high-intensity exercise you can burn an equal amount of calories in less time and you burn more belly fat. For example, you might sprint 100 meters and then walk 100 meters, and repeat that for 20 minutes. Alternate sets of squats, burpees, pushups, and pullups with short rest intervals for a great belly fat-blasting workout. As long as the occasional drink doesn’t lead to other bad lifestyle behaviors, such as bingeing, you can enjoy alcohol here and there. Fiber slows down the digestion of carbohydrates, providing a nice steady release of glucose into the bloodstream.
Foods high in omega-3s include fatty fish, walnuts, chia and flax seeds, omega-3 eggs, or any number of the foods on this list. Short sleep duration favors higher abdominal fat levels and is associated with future weight gain and obesity [20] [21].
Elsewhere, studies have shown that substituting a modest amount of protein for carbohydrates can reduce abdominal obesity [26]. Combine that intake with some healthy fats, high-fiber carbohydrates, intense exercise, and plenty of rest, and you have a scientific recipe that will burn belly fat like no other. My advice to you is to not make any foods off limits, but to count calories and pay attention to portion sizes. Background: I have lost 70 pounds and maintained (within a few pounds) for over 10 years now! The key is to not create such a large calorie deficit and instead work on changing your body composition.
For example, while your target is 122 grams of protein, you don’t just eat 4oz of pure protein. If you do try lower (not low) carbs and higher protein, make sure you are still eating plenty of fibrous veggies and getting enough fats to ensure you’re hitting your calorie target. They are all over the world, 30 minute circuit training program, so it doesn’t take up a lot of time.
Spot reduction has more to do with working out a specific body part to lose fat in that area. You still lose fat from all over your body, but you can shift your hormonal profile to change your proportion of fat loss. Not only can it look unattractive, but it can be dangerous for your health, leading to diabetes, high blood pressure, fatty liver diseases, heart diseases including stroke and dementia, and more. There are many remedies that are effective in helping you to lose the fat if you are eating the right food and doing some physical exercises regularly.
Dieticians suggest that taking 4-8 tablespoons of chia seeds during the day will prevent hunger.
It reduces the systolic, diastolic blood pressure and triglycerides, as well as increases the good cholesterol. It is a natural diuretic improves your livera€™s functioning capacity, flushing out the retained water and other toxins from your body, particularly the abdominal bloating.
Lean meat is considered as the best calorie burning food, so when you eat this meat, you will burn about 30% of the calories spent digesting the food.
Ginger boosts the metabolism, mint calms cravings and soothes the tummy and lemon is full of vitamin C and anti-oxidants.


Studies have shown that almonds will suppress hunger and also fights against heart diseases.
It has rich amount of vitamins B1, B6 and C and potassium and magnesium which makes it a very little calorie and cholesterol free food.
A tomato contains many other health benefits as well, so include tomatoes in your daily diet (either in raw or cooked form) to cut down the abdominal fat. It also suppresses your appetite by making you feel full for a longer time and so keeps you away from overeating.
It is rich in fibre content that helps to keep the hunger at bay and prevents you from overeating. It is packed with minerals, dietary fibres and other vitamins which are very effective in losing belly fat.
They also have other great benefits like anti-ageing properties, so try to include this in your diet. It also gives relief from stomach conditions that results in less abdominal bloating and therefore, a slimmer waistline.
Remember that canned fruits and veggies will also increase the abdominal fat, so try to avoid them. Whenever you starve the body, then it turns to survival mode and starts storing the food in the form of fat. This helps to lead more active metabolism, flushes out the toxins or wastes from the body and finally improves the overall health.
Check out this FREE presentation that reveals a somewhat unusual tip on how to lose belly fat quickly while still enjoying all the foods you love. The moral of the story is this, no matter what weight you are, unless you are active and consuming a relatively healthy diet, your body may be hiding unhealthy levels of belly fat.
Losing belly fat helps reverse the above health risks and also decreases blood pressure and improves cholesterol levels.
Research suggests that some forms of physical activity are more effective than others to lose belly fat. The following 12 evidence-based tips will get you started on reducing your waist circumference. This glucose trickle keeps high insulin levels at bay, and as a result, fatty acids are able to be mobilized.
When it comes to losing belly fat, just a 2% increase in calories from trans fat in place of polyunsaturated fats or carbohydrates is associated with a higher waist circumference [17]. Short sleep duration is also associated with a higher risk of hypertension and diabetes, and elevated levels of cholesterol and triglycerides [22] [23] [24]. You can still eat 10-20% of your calories from the foods you really enjoy and make great progress so long as you maintain a modest calorie deficit. A high-intensity workout can take care of both strength training and cardiovascular training together, and you can do it in a fraction of the time.
Measure your body fat instead of focusing on the scale while also strength training and eating a nutrient rich diet. However, speaking directly to blood sugar levels and fat loss – yes, high blood sugar levels can have an effect on fatty acid mobilization.
The women are wonderful and it is a social thing as well, lots of women your age who are doing the same things you are. However, you can do certain things that alter your body chemistry and the way you store and mobilize fat as a whole.
Include a teaspoon of ground cinnamon in your regular diet to increase the metabolism and to lose fat quickly. These almonds are rich in magnesium that builds muscles which means belly fat is burned more easily.
Try to include as much as you can in your diet to cleanse your body from harmful toxins released by the digestive system. According to the University of Michigan, tart cherries help to lower the heart diseases and metabolic syndrome symptoms. When eating an apple, a gel a€“ like substance forms in the belly that efficiently traps the dietary cholesterol and fat content in the body. The second type of fat, visceral fat, is less well known and only of late better understood by scientists.
Now we understand that in truth fat is biologically active – especially the deep belly fat. The superficial belly fat is more difficult to shift if you are healthy weight, but it isn’t something that a solid exercise and diet strategy can’t solve. In contrast, a diet low in fiber results in higher insulin levels, reduced insulin sensitivity, and more fat storage. 80% of your diet coming from whole foods will give you all the nutrients your body needs to run optimally. Keep your calorie deficit to 500 or less and you’ll see improvements in both fat loss and muscle growth.
There’s biking, rowing, climbing, dancing, running, sports, weight lifting, and just about anything else that gets your heart rate up and your whole body moving. I’ve been doing Ceroc for the past 4-5 months and it’s great fun, with all sorts of people, and, trust me, you work up a sweat! You still lose fat from all over, but a higher proportion might come off from certain areas. Not only that, but it contains hardly any calories, so try to include this in your diet as much as possible.
Apples are rich in dietary fibre, phytosterol, flavonoids and beta a€“ carotene that makes your belly to feel full and that avoids overeating.
You can’t pinch this deep belly fat, as it is hidden deep within the abdomen and lies out of reach.
Deep belly fat is akin to a gland that produces hormones and other substances which can strongly affect our health. Just because you are of healthy weight, doesn’t mean you don’t have unhealthy levels of body fat – or belly fat.
Furthermore, you may have little of the superficial (subcutaneous) fat, but a lot of deep belly fat.
I know that time may seem crazy, but we have a 2 year old and my husband’s schedule is weird, so it works (technically). Fat in the lower body tends to be of the subcutaneous kind, while much of belly fat is visceral fat. Excess body fat, particularly deep belly fat, disturbs the normal balance and functioning of these hormones with dire consequences.
Deep belly fat lies hidden in the abdomen and you may not have the classic telltale sign of of surfeit belly fat – a protruding pot belly. You will find that creates a snowball effect that leads to new ideas and increased motivation to try other things. If you want to eat 98 grams of carbs, you need to look at the nutrition label for each carb source and see how many carbs there are in each serving and eat accordingly.
Circumstances beyond my control with family and animals I must care for have forced a lot of changes in my daily routines. I am complying with everything else on the above list with the exception of my stress levels are sometiimes high. I can’t ride my bikes much anymore and now I am just slammed with menopausal changes and hot flashes and just a whole different way of life on all fronts. I am racking my brains trying to find something that works WITH me and my personality so I can get back to regular exercise.
Is there any hope for me finding something that clicks with me again and doesn’t involve a gym or a great deal of time? I just don’t have 2 hours a day anymore to dedicate to working out like I did 10 years ago.




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Comments »

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  3. Author: nefertiti, 26.05.2016 at 16:37:42

    With your medical professional who will advise naturally, but also.