Excess belly flab --- also called visceral fat --- typically represents a more dangerous threat to your health than flab on other areas of your body. Recognize the common causes and solutions for visceral fat to know how you can ensure your well-being. Contact your doctor before taking any supplement that promises to help you achieve rapid weight loss.
Understanding Visceral Fat
Visceral fat --- or excess flab that appears in your abdominal area --- is fat that is buried deeply within your body. The fat you can squeeze or feel with your hand, however, is called subcutaneous fat. Research links visceral fat to several serious health conditions, including heart disease, breast cancer, gallbladder problems and diabetes. Unlike subcutaneous fat that remains inactive until your body needs energy, visceral fat aggressively works in your body to cause changes, such as raising your bad cholesterol levels and lowering the amounts of your good cholesterol.
Common Causes
While unhealthy eating leads to overall weight gain, other factors influence the amount of visceral fat that accumulates in your belly. Your family tree may be partially to blame, as genes in your body help determine where your fat cells will reside and how much fat you will develop. Visceral fat is also linked to hormones, since women who are going through menopause have higher levels of a stress hormone that enables the buildup of abdominal fat. The aging process contributes to belly flab when your muscle mass decreases, which limits your body's ability to burn calories. Alcohol consumption also triggers a bulging waistline, as beer and other drinks have been shown to increase amounts of visceral fat.
Lifestyle Solutions for Visceral Fat
Lifestyle changes that involve regular exercise and nutritious eating serve as effective methods to tighten your belly. Daily aerobic activities like swimming, bicycling or walking for up to 45 minutes are beneficial, as are strength training exercises with weights. Your doctor can recommend a safe exercise plan based on your overall health condition. Aim to consume smaller portions, eat nutritious foods like whole grains, vegetables and fruit, and substitute water or low-fat dairy products for alcohol, soda and flavored teas and milks. Drink wine if you must have alcohol, but never have more than two glasses daily.
Belly Sculpting Activity
Your trainer may suggest specific exercises to firm up the muscles in your belly. The pelvic tilt benefits your lower abdominal area. Start by lying on your back with your knees bent. Keep your back flat against the ground and tilt your pelvis slightly upward to tighten the muscles inside your stomach. Try to hold the position for 10 seconds and then repeat five more times. Set a goal to eventually perform 20 repetitions.
References
- Harvard Medical School: Abdominal Fat and What to do about It
- Cleveland Clinic: What's Your Gut Tell You?
- MayoClinic.com: Belly Fat in Women: How to Keep It Off
- FamilyDoctor.org: Nutrition: How to Make Healthier Food Choices
- MayoClinic.com: Belly Fat Exercises
- MayoClinic.com: Belly Fat in Men: Why Weight Loss Matters
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