Belly fat, also called visceral fat, is the unhealthiest type of weight gain. Genetics, hormone changes and age can increase a person's chance of developing belly fat. Because belly fat can put you at risk for serious medical conditions, you need ways to get rid of the excess weight.
Significance
Belly fat lies deep within the abdominal cavity and releases chemicals into the body, acting almost as another bodily organ. It has been linked with increasing a person's risk for numerous diseases, including diabetes, heart disease, metabolic disorders and certain types of cancer.
Identification
To determine whether you have a high level of belly fat, take your waist measurement. To measure the waist, take a tape measure and wrap it around your midsection below the belly button. A waist size of more than 35 inches is considered high risk for women, and more than 40 inches is considered high risk for men, according to the Mayo Clinic.
Prevention/Solution
Dietary changes are one of the most important aspects of losing belly fat. Fat should be derived from polyunsaturated sources instead of foods high in saturated fat. Some examples include whole-grain breads, fish, nuts and seeds. Reduce your daily caloric intake by at least 500 calories to lose an average of a pound a week. Meals should be made up of mostly fruits, vegetables, whole grains, lean proteins and low-fat dairy items.
Features
According to the Mayo Clinic, although you can not spot burn belly fat, you can exercise the abs to firm up the muscles and flatten the belly. Crunches are an example of an exercise to work out the abs. To perform the exercise, lie flat on your back with the knees bent. Place hands behind the head. Lift your shoulders off the ground while pushing your abs into the floor. Repeat the move 10 to 20 times.
Considerations
According to a "Science Daily" article, 80 minutes per week of aerobic exercise can keep belly fat away. A study printed in the magazine and done at the University of Alabama-Birmingham found that those who exercised gained back no visceral fat for one year after their initial weight loss. Lifting weights two to three days a week can also help a person get rid of belly fat. Strength training exercises can be done using resistance exercise machines, such as pull-up bars and leg presses.
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