A common fitness goal is to have a flat stomach, but visceral fat is notoriously difficult to lose. Besides being unsightly, it is also dangerous. Sometimes known as "toxic fat," belly fat is linked to increased incidences of diabetes and heart disease, according to fitness expert and personal trainer, Christian Finn. Flattening your tummy requires several strategies, including dietary adjustments, exercise and lifestyle changes, such as reducing stress.
Cortisol
Cortisol is one often-overlooked cause of visceral fat. Cortisol is a hormone the body releases when stressed. A study published in the International Journal of Obesity and Related Metabolic Disorders revealed cortisol stimulated the appetite while also inhibiting an increase in the metabolic rate that would help burn off excess calories.
Habits
Some bad habits contribute to the formation and retention of belly fat. According to Netherlands doctor Jacob Seidell, of the National Institute of Public Health, people who smoke and/or drink tend to have more belly fat than those who don't smoke or drink, or drink only moderately. Alcohol and cigarettes both raise cortisol levels.
Diet
Diet has a big impact on stomach fat. Eating the wrong type of foods can obviously make the problem worse, but there are several small changes you can make that add up in a big way. Increase your fluid intake by drinking more water, at least eight glasses each day. Ice water is a better choice than room temperature, because it forces your body to burn more calories. Fiber is also important for reducing stomach fat, so eat foods high in fiber, like whole grains, vegetables and fruits. Aim to consume at least 25 grams of fiber daily. Reduce portions and eat more frequent, smaller meals throughout the day, which stimulates the metabolism. Opt for healthier snacks, like fruits and vegetables, but don't completely deprive yourself of your favorite foods. Deprivation eventually causes you to abandon your new eating habits, so give yourself permission to occasionally indulge in an unhealthy treat.
Exercises
A study published in International Journal of Sport Nutrition and Exercise Metabolism determined that a combination of a diet higher in protein, high-intensity aerobics and weightlifting produced the most weight loss between the two groups studied. Examples of aerobic exercise include biking or jogging. In the study, participants performed aerobics or lifted weights on alternating days, six times per week.
Crunches are also a good exercise to flatten your stomach. So are sit-ups, but they aren't as effective. To perform a proper crunch, lie on your back with your hands crossed over your chest. Your knees should be bent to provide lower back support. Raise your upper body slowly, using your abdominal muscles while pushing your lower back against the floor. Breathing is important, so don't forget to exhale when going up and inhale when lowering yourself. You will get optimal results by doing 2 to 3 sets of 20 to 25 crunches, resting 90 seconds between each set. If you do too many crunches at one time, your body gets too tired to receive the full benefit of the exercise. Be aware that crunches can tone your abs, but won't necessarily eliminate fat from your tummy. Exercise burns fat everywhere, not just one particular "target" area.
References
- Facts About Fitness: Belly Fat and How to Beat It
- Healthy Body Daily: Dr Oz Metabolism Boosters For Under Five Dollars
- PubMed.gov: The role of stress and the hypothalamic-pituitary-adrenal axis in the pathogenesis of the metabolic syndrome: neuro-endocrine and target tissue-related causes.
- Facts About Fitness: Cortisol and abdominal fat
- International Journal of Sport Nutrition and Exercise Metabolism: Increased dietary protein and combined high intensity aerobic and resistance exercise improves body fat distribution and cardiovascular risk factors
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