Contents
There must be belly fat
When you look at your belly, you think, ‘Mother nature’s mistake’. However, it is not quite so. Nothing in nature happens without a reason. Abdominal fat (visceral, visceral), if of course there is enough of it, has a very important role to play. It is a scaffolding for internal organs. He surrounds them to protect, among others against injuries. Also remember that in the area of the kidneys, heart and along the jugular vessels there is the so-called thermogenesis. brown adipose tissue, about which we wrote, among others in ‘Adipose tissue and fat digestion’. The problem arises when there is too much belly fat. Then it becomes a heavy burden for the system and promotes the emergence of heart disease or diabetes. As a reminder, in women, the abdominal circumference of 80 cm is a warning sign, and above 88 cm is associated with a significant increase in the risk of a cardiovascular accident. In the case of men, it is 94 cm and 102 cm, respectively.
Inadequate diet
You have measured yourself and you need to lose weight. The first thing that comes to your mind is eliminating fat completely from your diet. It is logical that 1 g of fat = 9 kcal! It turns out, however, that this is not a good move. Research shows that high levels of monounsaturated fatty acids (MUFA) in the diet are associated with a greater loss of belly fat. In the article ‘Get Rid Of Belly Fat’, we’ve brought you closer to this study. You can find MUFA in olive oil, avocados and nuts.
Fast food, drinks and sugar
Ready meals, juices or carbonated drinks, unfortunately, are often rich in salt, sugar or glucose-fructose syrup. The latter two are associated with spikes in blood glucose, which in turn trigger a burst of insulin. It should be remembered that the role of insulin is not limited to directing sugar to cells. It also influences, among others to increase the synthesis of fatty acids and trigliderides that are stored in adipocytes, including those located in the abdomen.
Fast food and other dishes rich in saturated fats are no better. As research shows, people who consume large amounts of saturated fat have a greater tendency to accumulate fat around the abdomen. Alcohol also contributes to the increase in waist circumference. Diet drinks are also not a recipe for losing weight. Scientists have proved that people who drink them have a high content of visceral fat. Perhaps this is due to ‘eating up’ the saved calories in diet drinks with more caloric meals.
Stress, depression
It is not revealing that our well-being affects our body, and stress is associated with numerous negative factors. Permanent stress is e.g. associated with a constant elevated level of cortisol, which in turn affects the storage of fat, especially around the abdomen and neck. However, not only it affects the appearance of the bacon. It turns out that people with depression are more likely to have excess abdominal fat than healthy people. This, in turn, may be related to the fact that such persons stop being active and taking care of their nutrition. Lack of exercise and inadequate eating habits are a simple way to increase the proportion of body fat. So remember to take care of them and find enough time to relax.
Too little activity
Research shows that high-intensity interval training, called HIIT (high-intensity interval training), is effective in the form of abdominal fat burning. Such exercise appears to be more effective in reducing insulin, triglyceride, and cortisol levels. Remember, however, that in the case of obese people, such intensive training is not recommended. The adventure with activity should begin with lower intensities. You don’t know whether to opt for continuous or interval aerobic training? See what are the pros and cons of the continuous method and the interval method. Remember that cardio activity is associated with fat burning, while typical strength exercises are designed to build muscle. The right choice of training is therefore crucial. In the article ‘How To Burn Belly Fat’ you will read about the principles of planning weight loss exercises.
Receive
What is the answer? Cook yourself nutritious meals rich in vegetables, which are the source of a number of minerals, antioxidants and other biologically active substances. They are rich in vitamin C, which reduces cortisol levels, which in turn may help to reduce the abdominal circumference. Introduce whole grains, from which the body releases glucose gradually, which prevents rapid spikes in glucose and insulin bursts. Moreover, cereal products are one of the richest sources of magnesium, and this one regulates more than 300 functions in the body, including blood sugar. Limit meat to two meals a week and increase your fish consumption. Include monounsaturated fats in your diet every day, such as a tablespoon of olive oil, a handful of nuts or a quarter of an avocado. For drinking, choose mineral water and various types of unsweetened teas, e.g. herbal teas, fruit teas, green or red teas.
The photo comes from: flickr.com