Abdominal fat has been linked to myriad health problems, including heart disease, type 2 diabetes, high blood pressure, strokes and some types of cancer. Eliminating belly fat can significantly diminish your risk for these problems, and diet and exercise can help you do this. In fact, these methods appear to be even more beneficial than alternatives such as surgery.
Types of Belly Fat
Two types of fat can accumulate in your abdomen. Subcutaneous fat occurs near the surface; it's the stuff you can pinch. While still unhealthy, this type of fat isn't as harmful as the second type, known as visceral fat, which is stored deeper in the abdomen. This is the type of fat that generally causes "beer bellies," causing the stomach to protrude without excess weight in other areas. A little visceral fat is necessary as padding between the organs, but excess visceral fat can lead to severe health problems.
How Visceral Fat Works
Fat doesn't just sit in your body. Every fat cell produces biochemicals, which can affect a variety of bodily functions, such as how you digest food. Visceral fat produces certain biochemicals that are actually part of your natural immune response. These chemicals cause inflammation, which helps your body combat foreign germs. However, too much inflammation damages your cells, especially your heart. In addition, these chemicals affect your cells' sensitivity to insulin. An excess of these chemicals causes your cells to become insulin resistant, which can ultimately lead to diabetes. Insulin modulates fat storage, so insulin resistance also make it harder for your body to burn fat. Moreover, visceral fat releases certain fatty acids, which can cause high blood pressure and high cholesterol.
Exercise
Exercise is a key component of battling belly fat. Both the Centers for Disease Control and Prevention and "The Harvard Medical School Family Health Guide" recommend regular, moderately intense aerobic activity, such as running or biking, for at least 150 minutes per week. They also recommend at least two days of strength training, such as weightlifting or yoga, to build lean muscle and boost resting metabolism. Spot exercises, such as crunches, will not combat visceral fat because they do not burn enough calories. Only prolonged aerobic exercise burns an adequate amount of calories.
Diet
A balanced, healthy diet is also necessary for eliminating visceral belly fat. A report in "Science Daily" indicates that cutting refined carbohydrates, such as soda and white bread, can significantly reduce visceral fat. Reducing your overall calorie intake is also important, as you can't burn fat without a calorie deficit. To lose 1 to 2 lbs. of fat per week, you must burn an extra 500 to 1,000 calories per day. This deficit requires both diet and exercise. Replacing refined carbohydrates and fattening foods with fresh vegetables, lean protein and whole grains can help you achieve this deficit. In addition, these healthy foods can help your body better regulate insulin, combating the effects of visceral fat and allowing you to burn it more effectively.
References
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- "Science Daily"; Cut Down on 'Carbs' to Reduce Body Fat, Study Authors Say; June 2011
- The Harvard Medical School Family Health Guide; Abdominal Fat and What to Do About It; February 2007
- American Council on Exercise: So, You Want to Spot Reduce? Here's How
- MayoClinic.com; Belly Fat In Men: Why Weight Loss Matters; Feb. 5, 2011
- MayoClinic.com; Dietary Fiber: Essential For A Healthy Diet; Nov. 19, 2009
- American Heart Association: Losing Weight
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