On the fight against Stubborn Belly Fat
In the first place, Stubborn Belly Fat is not just a problem because it can look bad. In fact, having lots of fat in the abdominal area is strongly linked to diseases like type 2 diabetes and heart disease.
For this reason, losing belly fat has massive benefits for your health and can help you live longer. Belly fat is usually estimated by measuring the circumference around your waist.
Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity. If you have a lot of excess fat around your waistline, then you should take some steps. In particular, to get rid of it even if you’re not very heavy overall.
How does Tummy or Stubborn Belly Fat Occur?
Generally speaking, American scientists discovered a group of cells in the small intestine that slows down metabolism and increase fat accumulation. These cells are named Intraepithelial T lymphocytes or Natural IELs.
Further, the study published in the journal — Nature — may lend a clue. Particularly to prevent and treat obesity, diabetes, and hypertension.
Additionally, researchers from Massachusetts General Hospital in the US found that mice lacking those cells could burn fat and sugar without gaining weight.
When those cells are present, they suppress a hormone that speeds up metabolism. And equally, conserves more energy it gets from food. Such a mechanism used to be an evolutionary advantage when food was scarce in ancient time.
But “with the food so abundant, this energy-saving mechanism can backfire and lead to unhealthy outcomes,” said the paper’s lead researcher Filip Swirski from Massachusetts General Hospital.
Is Stubborn Belly Fat Linked to a small Brain too?
As a matter of fact, extra and stubborn belly fat could be linked to a shrinking brain, according to a new study published recently.
For instance, researchers measured body mass index and waist-to-hip ratios. Whereby, they found people with higher ratios of both had the lowest brain volume.
Surprisingly, this is according to a study published in an online issue of Neurology. Not to mention, the peer-reviewed medical journal of the American Academy of Neurology.
Equally important, the study observed 9,652 people with an average age of 55. About 1,000 participants with high BMI and waist-to-hip ratios had the lowest average of gray matter in the brain. And which;
- controls self-control,
- muscle control,
- and sensory perception.
In that case, compared to about 3,000 participants of healthy weights who had an average amount of gray matter. About 500 participants with a high BMI but not a high waist-to-hip ratio also had an average amount of gray matter.
Burning the Stubborn Belly Fat for Beginners
Inasmuch as today we look into belly fat fast burning activities, it is equally important you consider the risks affiliated to extra belly fat.
In the first place, stubborn belly fat or tummy can be very hard to shift. Due to our often sedentary lifestyles and stressful jobs, medicated with alcohol and biscuits, belly fat can easily build up.
And, it’s not just our ability to win the swimsuit competition that’s affected by the belly build up. Chiefly, belly fat deposits around the stomach lining are linked to serious health issues. Including,
- type 2 diabetes,
- high blood pressure,
- and cardiovascular disease.
Stubborn Belly Fat or Overweight ain’t always Unhealthy
There are actually plenty of overweight people who are in excellent health. Conversely, many normal weight people have metabolic problems associated with obesity.
That’s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint, it’s more of a cosmetic problem). It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues.
If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it. Belly fat is usually estimated by measuring the circumference around your waist.
How do I fight the Stubborn Belly Fat?
Below, we’ve compiled ten easy-to-follow steps that can help melt that middle away. Above all, introduce more protein and soluble fiber into your diet. In addition to adding resistance training to your workouts.
Well, on the one hand, it shouldn’t be long before you’re saying Bye! Bye! beer belly. And on the other hand, saying hello! hello! to those fabulous abs!
1. Drink Green Tea
Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism.
EGCG is catechin, which several studies suggest may be effective for losing belly fat. The effect may be strengthened when green tea consumption is combined with exercise.
2. Stop Drinking Fruit Juice
Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages.
Drinking large amounts may carry the same risk for abdominal fat gain. An 8-ounce (248-gram) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose.
To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea or sparkling water with a wedge of lemon or lime.
3. Get Plenty of Restful Sleep
Sleep is important for many aspects of health, including your weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.
A 16-year study of more than 68,000 women found those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night.
The condition known as sleep apnea, where breathing actually stops intermittently during the night, has also been linked to excess visceral fat.
In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep. If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.
4. Eat Plenty of Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show this type of fiber promotes weight loss by helping you feel full so you naturally eat less. It may also decrease the number of calories your body absorbs from food. What’s more, soluble fiber may help fight belly fat.
An observational study of over 1100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period.
Make an effort to consume high-fiber foods every day. Excellent sources of soluble fiber include flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes, and blackberries.
5. Don’t Drink Too Much Alcohol
Alcohol can have health benefits in small amounts, but it is seriously harmful if you drink too much. Research suggests too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption with significantly increased risk of central obesity — that is, excess fat storage around the waist.
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether if you enjoy it, but limiting the amount you drink in a single day can help.
In a study of more than 2000 people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they did drink.
6. Eat a High-Protein Diet
Protein is an extremely important nutrient for weight control. High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.
Protein also raises your metabolic rate and helps you retain muscle mass during weight loss. Many observational studies show that people who eat more protein tend to have less abdominal fat.
As compared to those who eat a lower-protein diet. Therefore, be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or nuts.
7. Don’t Eat a Lot of Sugary Foods
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity, and fatty liver disease.
Observational studies show a relationship between high sugar intake and increased abdominal fat. It’s important to realize that more than just refined sugar can lead to belly fat gain. Even “healthier” sugars (such as real honey) should be used sparingly.
8. Do Aerobic Exercise (Cardio)
Aerobic exercise (cardio) is an effective way to improve health and burn calories. Studies also show it is one of the most effective forms of exercise for reducing belly fat.
However, results are mixed regarding whether moderate-intensity or high-intensity exercise is more beneficial.
Regardless of intensity, how often and how much you exercise is important. One study found postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week versus 150 minutes per week.
9. Hit Gym and Lift some Weights
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
Based on studies in people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss.
In fact, one study on overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat.
If you decide to start weightlifting, it is a good idea to get advice from a certified personal trainer.
10. Try Intermittent Fasting
Intermittent fasting has recently become very popular for weight loss. It is an eating pattern that cycles between periods of eating and periods of fasting.
One popular method involves 24-hour fasts once or twice a week. Another involves fasting every day for 16 hours and eating all your food in an 8 hour period.
In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within a period of 6-24 weeks.
For your Stubborn Belly Takeaway,
Finally, sprinting, not jogging, might be the key to fast abdominal and visceral fat loss. In reality, researchers at the University of South Wales found in a study published in the International Journal of Obesity.
The study is the latest addition to a mountain of evidence indicating that high-intensity exercise results in greater stubborn belly fat loss. And also, overall health benefits than moderately intense activities such as jogging.
However, achieving this same effect with moderately intense jogging would take seven hours a week for 14 weeks. As can be seen stated by the lead researcher Steve Boutcher, Ph.D., in a university release.
Therefore, for your takeaway, jogging is still thought to be a more effective method for shedding belly fat, than the strength demanding and or physical through resistance training.
- The jmexclusives Agency: Medical Health and Physical Fitness
- Health Line: 6 Simple Ways to Lose Belly and Tummy Fat, Based on Science