What happened to the days where skin used to ping back into shape and eating a burger with fries had little effect on the circumference of the pants? Sad to say those days are long gone and the reality of shifting the middle jiggle is a living nightmare. In desperation to return to the leaner side of the tummy bulge, liposuction and even fat freezing has become popular. However, quick fixes will not change that spare tire without some heavy duty planning and determination. Get ready to tighten that belt and put those high wasted mom jeans back in the closet. Warning: This belly-off advice may lead to dancing through the veggie isles whilst ignoring and laughing at the candy section.
THE DANGERS OF BELLY FAT
Studies show that belly fat has a link to genetics and depending on the body makeup, governs where the weight is stored or lost. Women going through menopause are also prone to obtaining belly fat, due to the drop in estrogen levels. The fat dispenses from the buttocks and thighs, and it heads straight for the belly. Visceral is the harmful kind of fat that is stored in the abdomen and wraps itself around the internal organs. This fat should be taken seriously as it may cause the following problems:
- Type 2 Diabetes
- Heart disease
- High Blood pressure
- Metabolism issues
- Hormone imbalance
Levels of a protein called Fibroblast growth factor-2, are found in visceral fat, where the FGF2 has the potential to stimulate these cells into tumors. According to the Washington University School Of Medicine, belly fat can affect the outcome of women surviving kidney cancer. Cancer sufferers who have substantial visceral fat have the average survival rate of 3 ½ years, compared to those who had little fat surviving 10 years or more. There has not been any link of visceral fat and the length of cancer survival in men.
CONTROL THE BELLY FAT AND LOWER THE HEALTH RISK
According to research at the Mayo Clinic, a greater risk of death comes from having a large amount of belly fat, rather than a higher BMI (Body Mass Index). So what to do to control this deadly fat? First of all, there is no quick fix or fad diet that will solve this condition. Lifestyle change and determination will not only help eliminate unsightly fat, but the dangerous fat too.
The following list will help keep the belly fat at bay:
- Get rid of sugars. Choose whole fruits not fruit juices and view those fruits as sweet treats. Eating too much sugar slows down or shuts off the lepton response, encouraging the feel of hunger.
- Fat intake should consist of natural fats, like low fat plain yogurt, avocado, nuts, and olive oil.
- Choose leaner proteins like salmon, skinless chicken, tofu, legumes.
- Stay hydrated with water, to help detox and clear the body, as well as keep hunger under control.
- Keep stress under control. Our body produces more cortisol when we are stressed and this hormone may influence weight gain.
- Exercise at least twenty minutes a day can relieve stress, raise the heart rate and help combat the fat. Try stomach crunches, leg lifts and weights for toning and high impact exercise to raise your heart rate (consult with a doctor or a professional before trying a new form of exercise). Pilates or yoga are ideal for toning muscles, correcting posture and obtaining core strength.
- Getting enough shut eye is extremely important, to keep hormones under control. Lack of sleep can activate ghrelin, which stimulates the appetite.
- Drink less alcohol
- Eat more soluble fiber like blackberries, avocados, split peas, black bean, lima beans broccoli, Brussel sprouts, oat bran, lentils, peas etc.
Vanity aside, belly fat is a potential killer and losing even a small amount of fat can lower the risk of disease and literally leave you feeling lighter. With an unwavering mindset and strict rules, the spare tire can be lost at the side of the highway while racing away from health hazards to a new healthier and better body.
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