Belly Fat; if you have it you know it and if you don’t have it you know that you don’t want to get it.
But, what you might not know about belly fat is that what you see isn’t necessarily what you’ve got. That might sound confusing, but the reality of the situation is not only very clear, but also could be very dangerous.
In the end of this article, you will be free from all kind of confusion and doubts about losing belly fat.
Belly Fat Can Be Risky
While people joke about their beer gut or pot belly, this excess fat around your middle can be serious business. Much of the fat that develops around the waistline is known as intra-abdominal fat or visceral fat, and it can be dangerous to your health.
This visceral fat accumulates deep inside you, around your internal organs. It can increase your risk for cardiovascular disease, diabetes, hypertension, and other health issues.
Doctors consider excess belly fat a form of obesity, and have given it a specific name. Known as abdominal obesity, it is defined as the accumulation of enough abdominal fat to lead to an increase in waist size.
Reduce Your Risks
So you see, it is no laughing matter. For this reason, it is important that you work to lose any excess belly fat you may have put on through the years. How to get rid of belly fat? Try some of these tips to reduce belly fat and improve your overall health and fitness.
Change Your Eating Habits
One approach that can help is to eat smaller meals more frequently. Some suggest that eating five or six small meals can be more effective than the traditional three meals a day. The key to this is that the meals need to be smaller than what you have been eating.
By spacing your meals throughout the day, you can avoid becoming hungry at those times when you are most prone to snack on unhealthy foods.
It takes energy to digest your food, so when you eat more meals you burn more energy, which means more calories. This can also keep your metabolism running at a higher and more even level.
It is also important that you eat a healthy and balanced diet. Foods like lean meats, eggs and fish are healthy proteins that can fuel your body to burn calories, and thus belly fat.
Add in some fruits, vegetables and whole grains for complex carbohydrates, as well as some healthy fats like those found in nuts, fresh fish and olive oil. Be sure to include some dairy products and you will have a balanced and healthy diet.
By feeding your body healthy foods on a regular basis throughout the day, you are positioning yourself to lose not only weight, but some of that belly fat. You will be living a healthier lifestyle, while reducing the health risks associated with belly fat.
Beverages Are Important Too
Just as what you eat makes a difference in the weight and health of your body, so does what you drink. Water is essential for your body to function at its best. It is also an important ingredient when trying to lose belly fat.
Water keeps your body hydrated, from the internal organs to your muscles to your skin. It is important to consume some water every day, and some extra when you are exercising as you lose hydration through sweat.
As for other beverages, try to avoid those that are purely empty calories. They might be refreshing, but in the end the high sugar content can be detrimental to your efforts to lose belly fat.
Exercise is Essential
Yes, getting some exercise at least several days a week is recommended for good health.
Yes, getting exercise several days a week can help you lose weight, and thus lose some of that excess belly fat.
No, there is no single exercise that you can do to specifically target and lose belly fat. But, it is not bad news. There are several exercises you can do to help with losing your belly fat.
It is best to do a combination of exercise types, for your overall health as well as for your efforts to lose belly fat. This means you should get a mix of cardio workouts combined with some weights and strength work.
Many health professionals suggest that brisk walking is not only one of the easiest, but also one of the best forms of cardio exercise. The beauty of walking is that it requires no membership fees, no club to drive to, and no special equipment other than a good pair of walking shoes.
It is generally suggested that you get a cardio workout at least three to five days a week for a minimum of thirty minutes. Combine this with your strength and weight training, along with some abdominal strengthening exercises, and you will be on the road to losing that belly fat faster than you would believe.
Combine it All to Lose Belly Fat
Some people would have you believe that you can lose your belly fat by doing endless repetitions of crunches or some other abdominal exercise. Do not be fooled by this.
According to Dr. Michael Jensen, MD, of the Mayo Clinic, “There is no magic bullet, diet plan, specific food, or type of exercise that specifically targets belly fat. But the good news is belly fat is the first kind of fat you tend to lose when you lose weight.”
So, eat a healthy diet to lose weight. With that naturally comes a loss in belly fat. Add some exercise to strengthen and tone your body. In the end you will feel better, you will look better, and you will be healthier.