Abdominal fat, also known as visceral fat, is body fat stored deep in the abdominal cavity, surrounding vital organs like the intestines and liver. “Midlife spread” is a very real thing for people over 40, but it doesn’t have to be. “belly fat is even associated with a shorter life,” says Bret Scher, M.D.. “Even ‘normal weight’ people, as defined by BMI, with additional abdominal fat are at increased risk of health complications. As we saw in 2020, more visceral fat is associated with an increased risk of serious complications from COVID- 19. Fortunately, excess abdominal fat can be reduced. Studies show that reducing it improves metabolic health and is likely to improve overall health.” Here are five ways to get rid of belly fat fast after 40, according to the experts. Read on and to ensure your health and the health of others, don’t miss these Sure signs you’ve already had COVID.
You don’t like cardio? It is not a problem. Studies show that resistance training is highly effective at shedding belly fat. “We did a two-year intervention study in premenopausal women who only did weight training twice a week,” Kathryn Schmitz says, a professor at the Perelman School of Medicine at the University of Pennsylvania. “We didn’t ask them to do any aerobic activity or make any dietary changes. We found that weight training twice a week substantially prevented abdominal fat gain in women who received the intervention compared to those who did not.” .
If you want to get rid of belly fat, experts recommend avoiding overly processed junk food. “Nutrition plays a vital role in reducing belly fat. Many diets that promote weight loss, including vegan diets and chronic calorie restriction, can help people lose belly fat.” says Dr Scher. “However, the key is finding a sustainable diet that provides adequate nutrition and still helps you lose belly fat. For many, a low-carb diet can be an effective option, and adding intermittent fasting holds promise as well.”
Lack of sleep is linked to an increase in visceral fat, so be sure to focus on good-quality, restful sleep (at least seven hours a night, according to the CDC). “Our findings show that shorter sleep, even in young, healthy, relatively lean subjects, is associated with increased calorie intake, very little weight gain, and a significant increase in fat accumulation within the belly.” . says Virend Somers, MD, Ph.D.
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Did you know that stress is making you fat? Chronic stress encourages our bodies to produce cortisol, which can lead to belly fat, and the more belly fat you have, the more cortisol is produced, creating a vicious cycle. “Since abdominal fat also tends to increase cortisol levels, this can lead to a vicious and unhealthy cycle, especially in women,” says Dr. American Institute of Stress. “There is little doubt that increased stress and/or cortisol can cause increased abdominal fat and weight gain.”
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“If your parents or siblings have insulin resistance, heart disease, or NAFLD, you may be at higher risk of storing visceral fat.” says Trinh Le, MPH, RD. “Looking at visceral fat can be beneficial, but know that the causes of these chronic diseases are complex. If in doubt, it’s best to talk to your health care provider.”
