Worried about that belly fat you’ve acquired? Where is it on your body? Fat under the skin is a cosmetic issue, not a health issue. It is the fat under the abdominal wall that causes the most health issues. If you have a lot of excess fat around your waist, even if you are not overweight, then you need to get rid of it. This is the worst kind of fat to have! Liposuction will not remove this kind of fat….. it takes work.
Abdominal obesity, also known as beer belly, beer gut, pot belly, spare tire or clinically as central obesity, is when excessive abdominal fat around the stomach and abdomen has built up to the extent that it is likely to have a negative impact on health. There is a strong correlation between central obesity and cardiovascular disease. Abdominal obesity has been linked to Alzheimer’s disease as well as other metabolic and vascular diseases. Visceral and central abdominal fat and waist circumference show a strong association with type 2 diabetes.
Visceral fat, also known as organ fat or intra-abdominal fat, is located inside the peritoneal cavity, packed in between internal organs and torso, as opposed to subcutaneous fat‚ which is found underneath the skin, and intramuscular fat‚ which is found interspersed in skeletal muscle. Visceral fat is composed of several adipose depots including mesenteric, epididymal white adipose tissue (EWAT) and perirenal fat. An excess of visceral fat is known as central obesity, the “pot belly” or “beer belly” effect, in which the abdomen protrudes excessively. This body type is also known as “apple shaped‚” as opposed to “pear shaped‚” in which fat is deposited on the hips and buttocks. Scientists have come to recognize that body fat, instead of body weight, is the key to evaluating obesity.
Contrary to what some 16-year-old gym trainers may say, you cannot do crunches to rid yourself of the dangerous spare tire you are carrying around. But don’t worry, there are some simple proven steps anyone can do that specifically target the fat in the belly.
Sugar is Your Enemy! Avoid Sugar-Sweetened Beverages
Make a decision to minimize the amount of sugar in your diet, and say goodbye to those high sugar flavored coffees, “sports” drinks, and fruit juices.
Protein Will Wave Goodbye to Belly Fat
Make an effort to increase your intake of unprocessed eggs, fish, seafood, meats, poultry, and dairy products. These are the best protein sources in the diet, which can be the single most effective change you can do to fight against belly fat.
Throw a Going Away Party for Carbs
Carb restriction is a very effective way to lose fat in the belly area. An added bonus is that a low-carb diet has many health benefits such as preventing type 2 diabetes. Put down the bagel and pick up the apple, your belly will thank you.
Say Hello to Fiber, Lots of Fiber
Increasing your soluble dietary fiber may lead to reduced amounts of belly fat. The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit and legumes.
Head to the Cardio Section of the Gym
Your gym teacher knew what he was doing when he made you run laps. Other than the plethora of other health benefits, exercise is very effective if you are trying to lose belly fat.
Write it Down
Keep track of what you are eating. Sometimes we think we are doing well when in reality we have plenty of room for improvement. There are many apps that easily help you keep track of your food intake so you can make adjustments as needed.