How to Eliminate Belly Fat — 10 Steps
Solutions to minimize Belly-Fat aka Love Handles! Visceral Fat!!
It’s healthy to have some body fat, but all fat is not created equal. Visceral fat is a type of body fat that’s stored within the abdominal cavity. It’s located near several vital organs, including the liver, stomach, and intestines. It can also build up in the arteries. Visceral fat is sometimes referred to as “active fat” because it can actively increase the risk of serious health problems.
The visceral fat that makes a spare tire or worse, a beer belly and that surrounds your liver, stomach, and intestines isn’t flabbily inert. Having this fat on your body may increase your risk of metabolic problems like cardiovascular disease and type 2 diabetes and maybe even cancer, i.e. colon cancer.
While fat is difficult to take off and keep off in a natural manner, it is not impossible. It takes commitment, consistency and determination! Making a plan for your diet and physical activity is crucial.
- Build muscle to fight fat — Muscles burn fat and can counteract visceral fat, extracting glucose from your blood, helping your liver to process fatty acids, and reducing inflammation. Strong muscles add bulk to your body, specifically legs and butt.
2. How To burn more fat — To trim your gut, strength training is the most beneficial. There are some challenging exercises that will target visceral fat more than others along with weight training are squats, deadlifts and pullups. Also, note that cardio exercises can have an overall effect on the entire body weight. Alternating cardio with strength training is ideal every other day.
3. Be smarter than your brain because what happens in your gut could be a result of what is happening in your head and gut. Yes, loosing visceral fat is not easy because the body defends fat like at all cost, through the processing of hormones in brain circuits that control appetite. It is one’s appetite that usually is the gateway to gaining fat. The body has an inherent system for stockpiling food. Now you must be the parent of your brain. Eating something bitter or sour, will cut your appetite. There are other foods that will curb those in between meals craving.
4. Control your metabolism — Monitoring your caloric consumption from more to less, from morning to night is the best. Eating less calories over the course of the day, will be less calories to burn off by the end of the day. Studies have suggested eating your largest meal at noontime and your smallest in the evening are ideal. There will be less weight gain and less accumulation of visceral fat.
5. Nurture your inner rain forest — one of the most important parts of the metabolism is the microbiome, the ecosystem of gut bacteria that break down food and produce chemicals that may prevent obesity. A healthy gut is a good fighter of visceral fat.
6. Eating from the land, nature is best — Eat foods that are closure to nature and possess fiber that has it’s own chemical makeup that will break them down. 30 grams of fiber daily is recommended. Fruits, vegetables, legumes and whole grains are a rich source of fiber. They will reduce your risk of inflammation and metabolic issues i.e. less visceral fat gain.
7. Stress Less — managing your stress is key for lowering blood pressure and maintaining a healthy immune system. Stress or worrying can cause weight gain. There is an hormone, glucocorticoids, that elevate hunger that when elevated over the long term will cause visceral fat or weight gain.
8. Make time to relax — this will help you to get focus on your entire body and not the issues. Practicing deep breathing will calm the body down, mentally and physically.
9. Good fat verses bad fat — Visceral fat is white fat that is related to an dysfunctional metabolism. Note. the body and the brain needs and utilizes the good fat for energy and survival.
10. Check your fat intake — -Know what you’re eating and how much. Think the rule, “Quality verses Quantity.” Read all your packages regarding the fat and sugar contents.
In conclusion, ten steps in the right direction will change your body composition and restore healthy to an otherwise unhealthy body. When you know better, you do better. Excuses allow you to keep the fat, following the 10 steps will get you on a road to betterment.
EP McKnight a writer, teacher, stage playwright, fitness coach and constant dreamer. She is a GCU doctorate student in Performance Psychology, Graduate and Undergraduate in Educational Psychology and Communications at Fordham University New York, New York. She’s on Facebook, Twitter, Instagram, LinkedIn and you can read more of her on www.epmcknight.com
