Do you spend most of your waking hours wondering about what is the best way to lose belly fat? Don’t panic! According to independent research by the John Hopkins University School of Medicine and the Harvard Medical School, you aren’t alone; there are at least 62% males and a staggering 94% female population around the world who suffer from premature “middle age spread” and don’t know what to do about it.
Let’s tackle one question at a time and know what makes belly fat notorious and how moderate exercising with a few positive lifestyle changes can help you melt the stubborn fat away.
What Is Belly Fat?
Fat in the abdomen is called belly fat. It can be subcutaneous (located near the skin) or visceral (located between the liver, intestines, and other organs). Subcutaneous fat is also called “pinch fat” and is extremely easy to melt. Visceral fat, on the contrary, is stubborn and refuses to melt away.
How Do You Know If You Have Excess Belly Fat?
Unfortunately, standing on the scales will not tell you if you have excess abdomen fat. A BMI calculation is also pointless since muscular and well built people tend to have high BMI ratios and they are perfectly healthy. The best way to check if you have belly fat is to measure the circumference of your waist. According to the medical guidelines released in 2007, a waistline of 80 cm for a woman and 94 cm for a man put them at risk of having excess belly fat.
Why Is Belly Fat Detrimental To Good Health?
Belly fat is NOT detrimental to god health. In fact, you need a far amount of abdominal adipose to insulate the internal organs and provide a constant energy source. Visceral fat is also a good hormone regulator and helps you digest food with ease. The reason why so many people are interested in finding out the best way to lose belly fat is that excess of belly fat is malicious and gives you myriad health risks. Some of these risks are given below:
- Cause hormonal imbalances
- Stimulate neurotransmitters that promote binging and unhealthy eating habits
- Cause Type II diabetes, hypertension and cardiovascular disorders
- Enhances “bad cholesterol” production in the liver
- Causes metabolic syndrome and cerebral strokes
- Creates a 52% increase in the risk of colorectal cancer in women
What Is The Best Way To Lose Belly Fat?
Luckily the solution is simple – indulge in exercising, de-stress, and stick to the caveman’s diet. Pills and supplements, on the contrary, don’t work, which is why Uncle Sam and the FDA refuse to acknowledge them.
Exercising In Minute Quantities Is Helpful
Ask any weight loss therapist, doctor, or medical advisor and they are sure to advice brisk walking, cycling, developing an active hobby and playing with the kids to get rid of stubborn belly fat.
According to the Duke University Research Center, people with sedentary lifestyles are more prone to developing belly fat. If these people indulge in 30 minutes of brisk walking and cover around 12 miles a week, they’ll lose all their visceral fat. Furthermore, 60 minutes of brisk walking that is approximately 20 miles a week would melt both their visceral and subcutaneous fat in a jiffy! Non-exercisers were said to add at least 18% fat to their abdomen every year, which makes exercising extremely crucial for belly fat meltdowns.
Strength Training Is Good For Building Muscles
Muscles are well known metabolism catalysts. Having toned muscles in your body ensures faster meltdown of fat in your thighs and belly. Strength training with weights can significantly aid in melting belly fat, in tandem with brisk walking. This is more prevalent in women post menopause. According to the University of Pennsylvania, women with a two hour weight training session twice a week were able to reduce 8% of their visceral fat.
However, spot exercises (sit ups, pushups, pull downs) aren’t effective in melting belly fat, although they are great in toning the abdomen muscles.
Certain Other Ways To Reduce Belly Fat
Though not as effective as mild exercising done every day, the following second best ways to lose belly fat will also aid in keeping belly fat at bay.
- De-stress yourself. The more stressed you are, the more you’ll crave food with high sugar and glucose – resulting in belly fat.
- Return to an all-organic diet. Say ‘NO’ to processed food from the grocer’s. The caveman’s diet consisting of raw and steamed food is almost the best way to lose belly fat.
There are a few drugs coming up (the FDA is working overtime to ensure they are worthy of being marketed around) and time will tell if they can be supplemented to your exercise regimen. Until then, keep walking and you’ll lose your belly fat faster than you think!