Belly fat is mostly composed of visceral fat. Visceral fat rests deep underneath the skin, often surrounding internal organs. This type of fat is hard to get rid of once it accumulates. To save yourself from a lengthy weight-loss regimen, it's best to proactively avoid belly fat accumulation before it begins.
Diet
Foods with high saturated fat content increase visceral belly fat faster than other foods. Saturated fats are typically found in fried foods like french fries, fried chicken and cheese sticks. Saturated fat also appears in many pre-packaged meals and fast food items. Check the nutritional label and avoid groceries containing saturated fats. Polyunsaturated and monounsaturated fats are healthier substitutes. While avoiding fatty foods, you should also eat plenty of whole grains and vegetables. Grains and veggies are rich in complex carbohydrates for that limit visceral fat accumulation.
Exercise
Even if you eat healthily, a sedentary lifestyle leads to increased visceral fat buildup on your belly, buttocks and hips. Cardiovascular exercise is good for preventing visceral fat buildup, while strength-training regimens don't do as much to block this type of fat. Cardiovascular exercise is any workout that activates major muscle groups, increases your breathing rate, and elevates your heart rate over a sustained period. A study by the Duke University Medical Center found that 12 miles of jogging was enough weekly cardio to prevent visceral fat accumulation in most individuals.
Metabolic Rate
Your body's natural metabolic rate influences the amount of fat burned during your daily activities. With a lower rate, your body doesn't burn as many calories, and unburned calories are turned into fat deposits around your body. You can prevent a belly bulge by maximizing your metabolism. Your metabolism slows down when you sleep, but starting the day with breakfast jump-starts your metabolic rate for better calorie-burning. Additionally, a full 8 hours of sleep keeps your metabolic rate higher during the day. Another way to naturally increase your metabolism is by eating citrus fruits containing vitamin C, or taking a daily vitamin C supplement.
Lifestyle Choices
Alcohol and cigarettes both increase your chances of packing on extra belly fat. Alcoholic beverages increase your body's natural visceral fat storage capacity. In other words, alcohol makes your body pack on extra belly fat during meals, even if your alcohol is low-calorie. Cigarettes limit lung capacity. Limited lung capacity directly impacts the effectiveness of your cardiovascular exercise. If you smoke, you'll need to do more exercise than a non-smoker keep the pounds off of your waistline. When quitting smoking, track your eating habits and make sure you don't over-eat, as smoking cessation increases appetite in many individuals.
References
- "Lifetime Physical Fitness and Wellness"; Wener W. K. Hoeger, et al.; 2008
- "Fatty Acids in Foods and their Health Implications"; Ching Kuang Chow; 2007
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff, et al.; 2006
- Harvard Medical School: Abdominal Fat And What To Do About It
- "Big Fat Lies: The Truth About Your Weight and Your Health"; Glenn Alan Gaesser; 2002
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