Belly fat, or fat around the midsection, is unsightly, and it can increase your risk of several health problems. This area can prove especially problematic for older people because fat tends to settle here as you age. While certain things might help target this area specifically, losing belly fat requires that you follow the basic tenets of standard weight loss.
Dangers of Abdominal Fat
Even if your desire to trim your tummy is purely aesthetic, it is important to understand that this type of fat, known as visceral fat, can pose numerous health risks. According to the Harvard Medical School, this type of fat produces substances that affect insulin regulation and promote inflammation. Research that has shown that visceral fat can increase the risk of colon cancer. According to the Mayo Clinic website, it also carries an increased risk for breast cancer, high blood pressure, diabetes and gallbladder problems.
Limiting Alcohol
Dr. Michael Jensen, writing for the Mayo Clinic site, explains that drinking excess alcohol of most types, not just beer, can contribute to abdominal fat; research has shown wine might be an exception. He recommends drinking no more than two drinks daily.
Myth of Spot Reduction
You cannot target one particular area for weight loss. Doing abdominal exercises can help flatten your stomach, but it will not promote fat-burning specifically in your abdominal area. According to the Mayo Clinic site, you should do abdominal exercises that target the lower and deeper abdominal muscles for best results. For example, lie on your back with your knees bent and lift your pelvis and buttocks off the floor for five to 10 seconds at a time to work your lower abdominal muscles. Start off with five repetitions, and work your way up to doing 10 or 20 at a time.
Aerobic Exercise Recommendations
While it might sound boring, the best way to reduce belly fat involves standard physical activity. Harvard recommends at least 30 minutes to 60 of activity most days of the week. Research at Duke University found that an increased level of physical activity might help reduce abdominal fat. A study looked at the exercise habits of three groups of people over a period of six months. Those who did no exercise increased visceral fat by 9 percent, while the group that exercised the equivalent of walking or jogging 11 miles a week avoided gaining any fat--but they did not lose any either. The third group, whose activity equaled the equivalent of jogging or walking 17 miles a week, lost fat from around their abdomen and from the rest of their body. The participants exercised in controlled settings on a variety of equipment including treadmills, elliptical trainers and bicycles.
Strength Training
Working out with weights might specifically help reduce visceral fat. A study conducted at the University of Pennsylvania found that overweight women who added an hour of strength training to their exercise regimen twice a week lost 4 percent more of their body fat and had a greater reduction in visceral fat. compared to women only counseled about diet. Strength training increases the amount of calories your body continues to burn after you have finished exercising, according to certified strength and conditioning specialist Deborah L. Mullen, writing for the website SpineUniverse. Your body needs to use more calories to maintain muscle, which also increases the amount of calories you burn in a day.
Member Comments