If your waist measures more than 35 inches as a woman or more than 40 inches as a man, you probably have a dangerous amount of abdominal fat (also known as visceral fat). “A beer belly is linked to an increased risk of a variety of health problems, including type 2 diabetes, hypertension, heart disease, high cholesterol, erectile dysfunction, fatty liver disease, metabolic syndrome, and increased mortality.” says Daniel Allan, M.D.. Here are five expert-approved tips for getting rid of belly fat, fast. Read on and to ensure your health and the health of others, don’t miss these Sure signs you’ve already had COVID.
No, unfortunately you can’t reduce your belly, but full body exercise can make a difference. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power walking, etc.) most days of the week. reduce intake of processed foods, fast foods and alcohol,” says Karen Cooper, DO.
A nutritious diet is key to fighting excess abdominal fat. “Eat a well-balanced diet. Eat a diet high in whole grains, fresh fruits and vegetables, and lean protein with calories set for gradual weight loss (for example, about 1-2 pounds per week).” says Trinh Le, MPH, RD. “Reduce your intake of added sugars and alcohol, as these nutrients are more likely to end up as visceral fat.”
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“When our body is stressed from not sleeping, we store more fat in the trunk area,” says Wendy Sweet, Ph.D.. “But this is the deep, visceral fat that is unhealthy for our hearts and accelerates our trajectory toward age-related obesity. That’s why, before women get bogged down in too much exercise, I focus them on sleep first, as well as changing their nutrition. to support hormonal changes in menopause. Then they add the right exercise to reduce visceral fat.”
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If you’re dealing with a ton of stress (hey, who isn’t), try finding ways to manage it—chronic stress and belly fat are closely related. “Overexposure to any source of stress triggers a biochemical cascade in all parts of the body, right down to the cellular level.” says nutritional biochemist Shawn Talbott. “Neurological (brain) and endocrine (hormonal) pathways are altered in response to stress, and that stress is transmitted down to the cellular and genetic level. Those nerve/hormone/gene alterations lead to changes in our appetite (we crave more food junk food) and in our ability to gain body fat (we burn less and store more, especially in the abdominal/belly region).”
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Research shows that gut bacteria can affect fat storage and weight loss, experts say. Our gut bacteria have 250 to 800 times more genes than human genes. says Anthony L. Komaroff, M.D.. “Even more remarkable, these bacterial genes produce substances that enter the human bloodstream, affecting our body chemistry. That means it’s entirely plausible that bacteria in our gut could be affecting our health. Gut bacteria help break down food. Some bacteria we are more able to cut food into those smaller pieces that are digested, add calories to our body and therefore tend to increase our weight. Theoretically, if our intestines have more of that type of bacteria , it should be harder to lose weight.” TOand to protect your life and that of others, do not visit any of these 35 places where you are most likely to get COVID.
