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Regardless of gender, diet alone results in more internal fat loss (and less surface fat loss). It is common that a guy (like me) complain of getting thin in the face and yet still have spare tire around the waist.
Hopefully, these basic facts about fat have given you a better idea of what body fat is and how you can lose body fat – but not necessarily have any immediate change in appearance.
And studies show that understanding how to lose belly fat and waist fat and actually doing it is far more important than just mere vanity. There are two kinds of belly fat – deep down sneaky visceral fat and subcutaneous fat, deposited just below your skin for everyone to see. Wanting to know how to lose belly fat and waist fat usually concerns the obvious, noticeable subcutaneous fat. Because the more deep down visceral fat that you have, the higher your risk for heart disease, type 2 diabetes and other health problems. Of the nearly 3,000 adults in one study, those who exercised and ate a healthy diet, with lots of high fiber vegetables, fresh fruits and whole grains, plus healthy low-fat high protein foods, had much less belly fat. And although past studies have shown that smokers typically weigh less than non-smokers, recent research disagrees with those findings. Netherlands’ University Medical Center Utrecht research shows that even when a smoker is thin, they still tend to have more visceral fat. Besides the belly fat accumulation caused by smoking, poor diet and lack of exercise, high alcohol intake was also shown to greatly contribute to potbellies and belly fat, especially dangerous visceral belly fat. When you decide to get rid of belly fat, don’t just target the subcutaneous fat that lies directly underneath your skin. Research shows that visceral fat not only increases your risk of insulin resistance, diabetes and heart disease, it also contributes to gallstones, psoriasis, fatty liver and possibly even prostate cancer and breast cancer.
Moss Greene has been studying the common sense principles of health and nutrition since 1979.
Losing stubborn belly fat may not be as tough if you understand how certain chemicals affect your weight.
The downfall is that all of these special days are typically celebrated with loads of fattening foods. However, having an extended belly is not only unappealing, it can be down right dangerous, even if you dona€™t have high amounts of fat anywhere else on your body. Subcutaneous fat a€“ The skin you can pinch just under the skin in the thighs, hips, buttocks, and abdomen.
Subcutaneous fat is the fat you can pinch but visceral fat cannot be visibly seen by the naked eye.
Even though many people are self-conscious about the fat they see hanging over their pants, few get enough motivation to do anything about it. Trans fats, (found in in margarine, packaged cookies, crackers, and pasta), also increase stubborn belly fat because they tend to redistribute fat from other parts of the body to the belly.
An overabundance of xenoestrogens may show up as belly fat, (as well as other areas that contain stubborn fat), allergies, recurring sinus infections, fatigue, water retention, and mood swings.
Obesity, aging, birth control pills, estrogen replacement drugs (HRT), anabolic steroids, hormones found in meat and dairy, and poor diet are also major contributors. Estrogen excesses promote the growth of estrogen sensitive tissues, leading to an increased size of adipose (fat) tissues in the waist, abdomen and other estrogen sensitive fat tissues. Estrogen sensitive fat tissues are considered to be stubborn fat, which is due to their high resistance to fat burning. Estrogen inhibiting compounds, (called estrogen inhibitors) found in plants (flavonoids and indoles) can help fight stubborn belly fat. Its interesting to note that 'processing' increases the concentration of the already existing estrogen-like compounds found in many common foods. Although there aren't any exercises that can specifically target stubborn belly fat, when you strengthen the core muscles, you may also help reduce stubborn belly fat. Strengthens your core muscles and helps build abdominal muscles better than sit ups or crunches!
Strengthens core, activates abdominal muscles, elongates spine, and reduces lower back pain. Regardless what you've heard or read, stubborn belly fat is one of the easiest types of fat to get rid of.


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Certain amount of subcutaneous fat is essential for the body because it acts as an energy powerhouse as well as a cushion for the body.
Adding a couple of extra pounds of lean muscle mass will help you to burn extra amount of calories each day.
An excellent way to minimize calorie consumption and accelerate fat burning process is to drink fewer calories. Elimination of foods that are high in fat, sodium and sugar also helps in getting rid of the subcutaneous fat. Small meals, eaten every few hours, help in increasing the metabolic rate, which lead to effective burning of fat.
Perform weightlifting exercises to build your muscles. Doing exercises like lateral raises, dips, push-ups, squats, concentration curls, etc. Foods that are high in fat, sugar and sodium should be left off of your plate and out of your body.
When you drink calories, your brain does not receive the same message from your stomach that it does with whole foods.
Muscle does not outweigh fat, but it is metabolically active, so if you build it you can burn subcutaneous fat. You have two types of fat storage, one is subcutaneous fat (beneath the skin) and the other one is internal fat (also known as visceral fat) which mains function is to protect your internal organs.
For instance, if the last place you see fat is your chest, then it will be the first to go when you burn fat. But I always wonder … between eating sugary food and oily food, which one will burn off faster when we work out?
But visceral fat, hiding beneath the muscles surrounding your vital organs, is far more destructive.
Studies show sedentary people who eat unhealthy foods have much more visceral fat, subcutaneous belly fat and waist fat than those who eat healthy and exercise regularly. Also go after the dangerous deeply deposited visceral fat that surrounds your vital organs. Although abdominal exercises can help tighten your belly muscles, Duke University Medical Center research found that all physical activity makes a significant difference in reducing belly fat. Women with a waist over 34 inches (87 centimeters) and men over 39 inches (99 centimeters) are at a much greater risk for excess visceral fat health problems. She began writing professionally in 2002 as the Nutrition Editor for BellaOnline, the 2nd largest women's website on the internet and in the world.
These chemicals (called estrogenic) can cause your body to create an abundance of estrogen.
That doesna€™t even include birthday parties, sporting events, and other special occasions that people celebrate on a personal level. To understand how to lose stubborn belly fat, first you need to understand how fat is stored in your body.
But in case you don't, they are packaged foods, non-essential fats, processed meals, partially hydrogenated oils, and enriched flours.
The 'thickening' of a woman's body and the 'softening' of a man's body are often related to excess estrogen.
For men, it shows up mainly in the belly and chest but for women, it can be expressed in the belly, lower buttocks, upper thighs, and the back of the arms. Generally, not even diet or exercise can help remove this estrogen sensitive persistent fat. These compounds are found in chamomile, honey, citrus fruits, garlic, onion, and cruciferous vegetables (such as broccoli, cauliflower, brussel sprouts, and cabbage).
Processed soy products may be more estrogenic than actual soybeans and commercially processed milk or whey protein products may be more estrogenic than plain milk or yogurt.
Omega 9 fatty acids, (monounsaturated oil), found in olive oil, nuts, and seeds are neutral and safe to consume. Arch your back like a cat, and work the deep abdominal muscles by inhaling and pulling the stomach back toward the spine. Get interesting facts and money saving tips to help conserve and improve your beauty and your health. Subcutaneous fats are stored beneath the skin whereas visceral fat is accumulated around the body organs.


But presence of excess amount of fatty tissues in the body can make you appear unattractive and also be a cause of health concern.
It means that you will have to consume calories less than what you burn each day. Healthy way to create a caloric deficit is to reduce your calorie intake by at least 500 calories. The logic behind this idea is that your brain does not get the same message about calorie intake when you drink it. This includes fatty meats, refined white flour products, candy, deep-fried foods and fast food. Follow their example and have a small, balanced meal every two to three hours all day long. When you go to the mall, park at the far end of the parking lot and walk around the whole perimeter before you go inside.
Body size and fat distribution as predictors of coronary heart disease among middle-aged and older US men.
Xenoestogens are found in the air, car emissions, detergents, paints, plastics, nail polishes, lotions, soaps, food, and water.
In some cases, excess estrogen causes feminization of men's bodies with conditions such as gynecomastia. Other beneficial estrogen inhibitors are omega 3 fatty acids, derived from flaxseed, hempseed and fatty fish. Fruits that contain a peel (such as bananas, oranges, grapefruit, or avocado), are considered to be much safer than their counterparts without a peel, such as grapes, blueberries, or strawberries. When excess amount of subcutaneous fat gets stored beneath your skin, it becomes easily noticeable. If you have accumulated subcutaneous fat in excess then you must try to lose it and get back in shape. Theoretically, it is quite easier to get rid of subcutaneous fat but practically, it needs deep desire and great dedication. These exercises are efficient in increasing your body’s metabolic rate, which burns away the unwanted fat accumulated beneath your skin.
It means that you do not feel full in spite of consuming drinks and beverages high in calories whereas whole foods make you feel full. Examples of nutritious foods include whole grains, fruits, fish, vegetables, low-fat dairy products, lean meats, beans, etc. Instead eat nutrient-dense foods like chicken breasts, lean beef, fish, whole grains, fruits, vegetables and beans. This will keep your metabolism revving, and also can keep you feeling satisfied and prevent you from overeating. Running, elliptical training, swimming, biking, rowing and stair climbing are all forms of cardio.
Eliminate high glycemic index food (like refined grains and sugar) and keep your saturated fat intake low. The most potent sources of xenoestrogens are petroleum based products like pollution, plastics, herbicides, fungicides, and pesticides.
Women are more prone to the accumulation of subcutaneous fat around their buttocks, hips and thighs. You must try to include at least 5 grams of fiber and 20 grams of protein in your each meal. Although it is not as dangerous as visceral fat, it can still make you self conscious when it builds up on your body. Eliminate caloric drinks including soda, processed fruit drinks, sweetened teas, milk shakes, beer and flavored coffee drinks with whipped cream. A lean steak with steamed cauliflower and a baked potato is an example of a good evening meal. Chest presses, uprights rows, back rows, triceps extensions, biceps curls and lunges are all good exercises to choose. Just be sure not to go lower than 1,200 calories daily if you are female and 1,800 calories daily if you are male.



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