Reduce visceral fat diet,how can i lose water weight fast quickly,clean eating weight loss diet plan nz - Good Point

Almost nine out of 10 people are not aware of the risks of carrying extra fat around their waistline. Subcutaneous fat: The noticeable layer of fat that lies just below the skin that jiggles, dimples, and causes cellulite.
Because visceral fat accumulates deep within the abdomen, and surrounds organs like the liver and insulin-generating pancreas, it poses certain dangers to health.
Sleep Apnea: Increased visceral fat has been associated with the occurrence of obstructive sleep apnea, since deep abdominal fat can restrict the movement of the diaphragm and limit lung expansion. Again Men usually have More Visceral fat then women, but women still get it and need to take precautions. According to a study published in Circulation: Journal of the American Heart Association, visceral fat may have a greater impact on the cardiovascular health of older women, than overall obesity. The proximity of visceral fat to your liver boosts production of LDL (Bad) cholesterol, that collects in the arteries and forms plaque.
Over time, plaque becomes inflamed, causing swelling that narrows the arteries, restricting the passage of blood. The narrowing passageways increase blood pressure, that strains the heart and potentially damages tiny capillaries.
Behaviors like cigarette smoking and lack of physical activity also contribute to poor overall health. Short of talking to a physician into performing an MRI on your abdomen, how do you know how much of this unhealthy fat you have? If your measurements fall above these cutoff points, there is a good chance that you are carrying a dangerous amount of visceral fat.
If you're looking to lose visceral fat, reduce your calorie intake below your daily burn rate, and make sure that he calories you do eat should come from fresh vegetables, fruits, whole grains and lean proteins, such as white fish, chicken breast, tofu, beans and flank steak. Research shows that people whose diets contain polyunsaturated fats in place of saturated fats have less visceral fat. Using healthy oils in place of saturated oils is another way to get more monounsaturated fats in your diet. A 2010 American Journal of Clinical Nutrition study found that people who ate three or more daily servings of whole grains had 10% less visceral fat than those who ate hardly any or none at all. While fructose is a natural sugar and that’s a positive, too much of a good thing quickly turns to a negative.
DO NOT STOP EATING NATURAL WHOLE FRUIT! The fiber and other nutrients in the fruit blunt absorption of the fructose, making it less likely to cause belly fat gain. Trans fat has a very powerful association with weight gain, even more than other types of fat. These refined, white-flour products contribute to belly fat, as a study published in the American Journal of Clinical Nutrition in 2010 found that adults who consumed a higher amount of whole grains in lieu of refined grains also had lower visceral fat in their abdomens. If your days are full of stress, a flatter midsection will continue to elude you, because fat in the abdominal area functions differently than fat elsewhere in the body. Experts do know that high cortisol levels contribute to abnormal accumulation of abdominal fat, as research from the University of California, San Francisco, shows that people with diseases associated with extreme exposure to cortisol (secrete more cortisol in response to stress), such as severe recurrent depression and Cushing’s disease have more central fat, regardless of body weight.
Just exercising moderately by walking, swimming, or playing tennis for 30-60 minutes on most days of the week will help prevent visceral fat from accumulating.
Duke University found that people who trained on common pieces of cardiovascular equipment such as elliptical machines, stationary bikes, and treadmills for 8 months lost about 8% of their visceral fat. Another study showed that the more people exercised, and the higher their intensity, the faster they lost their excess visceral fat, and added that jogging 17 to 20 miles a week was a good average to shoot for.
I know how hard health issues can be to understand, that is why I try to make these issues easier for my readers to understand. It’s important to note that complex public health challenges do not boil down to any one source of calories. DisclaimerThis site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice or professional services.
We’re quick to write off most beauty myths as total fabrications—like that one about toothpaste causing chemical burns.


But as it turns out, not all fat is created equal—and not all people who need to lose fat even know about it. One effective way researchers locate visceral fat is by taking an (MRI), or a picture of the inside of the abdomen. However, research shows that both your diet and your level of physical activity contribute to your level of visceral fat.
Danish researchers also found that women with excessive belly fat have a greater risk of atherosclerosis than those who store fat mostly in their hips, thighs, and buttocks. Even if your waist circumference does not exceed the cutoff value, making an effort to reduce your waistline can still significantly improve your health. You can use monounsaturated oils for making marinades, drizzling over salads in place of traditional salad dressing and brushing over meat and fish prior to grilling or baking. A 1-ounce serving of dark chocolate contains about 5 grams of saturated fat and is a concentrated source of calories.
Georgia Health Sciences University published a study on adolescents that showed those who consumed the most fructose had about 20% MORE visceral fat than those who ate the least. Diets rich in trans fat cause a redistribution of fat tissue into the abdomen and lead to a higher body weight even when calories are controlled. Researchers at Wake Forest University found that trans fats increase the amount of fat around the belly. A study published in Sleep showed that people who averaged 6 to 7 hours a night of sleep had the lowest levels of visceral fat. What’s even better is that doing regular bouts of vigorous exercise can reduce the amount of visceral fat you already have. Those who performed equally intense resistance-type workouts saw NO change in visceral fat. If you feel that you have a medical problem, you should seek the advice of your Physician or health care Practitioner. Researchers can then use the picture to estimate how much visceral fat a person is carrying.
People who consume large amounts of calories and people who perform little or no physical activity are likely to have high visceral fat stores.
Trans fats do this not just by adding new fat, but also by moving fat from other areas to the belly. Over a 5-year period, this group also put on visceral fat about 5 times faster than the healthy group. The Paleo community a€“ if anything a€“ swings too far in the other direction, saying that calories do not matter at all, which is not true either. The truth is somewhere in between, and the larger truth is that it is the type of calories we consume which matter most.Your body does not respond to all types of food equally.
Since your brain is ultimately in charge of your body, this is a very important distinction to make.
This is shown in the response you have to eating lots of sugar, compared with lots of protein.
One will have you running around with energy, and one will leave you craving no more food and sitting satisfied. Since your body is a complex set of systems, it is important to understand that the only time when calories (sometimes) dona€™t matter is when you are metabolically healthy.
This is seen in young athletes (remember Michael Phelpsa€™ diet?) This also comes with lots and lots of exercise.Calories do indeed matter a€“ but they are not all that matter. The infamous Twinkie diet proved just how much an overemphasis on calories can be detrimental to our health. The three macronutrients (protein, fat, carbohydrates) all provide different effects, as well as different levels of satiety.Food quality should be the real focus of any good diet, and this emphasis trumps anything regarding calories. Because if you are eating good food, you will likely be led into the right calorie range, regardless of exact calorie count. This includes insulin resistance and leptin resistance a€“ two states which are (unfortunately) increasingly common in todaya€™s obesogenic environment.This is where we have hundreds, if not thousands, of diet plans and books, taking hold.


Every theory under the sun comes out a€“ eat only these foods, keep grams of this to a certain amount per day. If you are eating mostly plants, and they are vegetables, you are already on the right path. Adding in quality sources of protein, and then some healthy fats, is all one needs.Sure, it is a good idea to have a baseline measurement of calories to draw from, but once that is established, it is easy to stick within the right amount of calories, with little to no effort. The dopaminergic and hedonic properties of food (specifically processed foods) are what make the calorie equation so confusing.
When we start re-wiring our brain with insane amounts of reward a€“ we come to crave these foods a€“ disregarding our proper caloric intake.In laymana€™s terms, we are short-circuiting the system. By disrupting our hormones, our dopamine receptors, biochemical signaling pathways, and many other mechanisms, we now need to be extremely worried about calories.
And this scenario is now what many of us are faced with, due to our long-term intake of soda, processed foods and sugar. This scenario is what most dieticians and nutritionists are referring to, when they say that a€?ita€™s all about caloriesa€?. But if one is to leave out highly rewarding foods, instead subsisting on satiating protein, healthy fats and vegetables a€“ it will be very difficult to over-consume. Not only do they contain lots of fiber (our Paleo ancestors ate a lot more than we do) but they also contains lots of compounds that help to fight aging, cancer and other diseases. If it were only all about calories, than this distinction would not matter.However, it is also true that too much of any food will be problematic. However, since these foods are far less rewarding (in a neuronal sense) than Skittles and soda, it is less likely to happen.
Eating lots of broccoli and chicken breasts wona€™t leave you malnourished and craving sugar. The other diet likely would.The issue of calories is somewhat complicated, and people dona€™t like things that are complicated.
I think the waters get muddied even further when people a€?cheata€? on their diets, and because of the rewarding nature of these a€?cheata€? foods, they tend to demonize entire food groups, and claim that a€?calories dona€™t matter a€“ just stay away from sugara€?. The key to a healthy, logical diet is eating a broad range of foods which are generally green, getting plenty of quality protein, and eating healthy fats. The more important key is what you are avoiding by doing that.Gone are the dopaminergic and hyper-stimulatory foods like orange soda. Sure, once in a while you can eat some ice cream a€“ eat it and let it go.I think another issue with calories is that everyone has something to sell. If they come up with an angle, and they are relying on that angle to sell their book a€“ they arena€™t going to budge from their point, no matter how much scientific evidence stands in their way.
And if you stray from this plan, dona€™t obsess about it and start consuming total garbage out of guilt or shame. I am still not quite sure why so many people have an inability to make this easy and simple decision, and to simply follow this plan, but they seem to really struggle with it.It is fairly amusing to me to see all the different gimmicks, a€?scientific breakthroughs,a€? and new ideas that are pushed on a daily basis, when the truth is that the human body has not changed during my entire lifetime, nor will it change by the time you or I are dead. Start with your BMR (basal metabolic rate) and then use something like the Harris-Benedict equation to multiply that rate by your activity level. Stick near this level for the rest of your life (it gets lower as you get older, sorry to say) and you should be just fine.Remember to always focus on good quality foods for the large majority of your diet. Do you really think our grandparents, who were generally much healthier than we are (minus the smoking), sat around and worried day after day about calories?



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