Introduction
Belly Fat is actually the excess of stomach fat or intestinal fat. Visceral fat is found inside the abdominal cavity, between various organs such as the kidneys, liver, spleen and intestines. It is different from other fat presents in the body, such as fat in the buttocks and thighs. But it is most commonly present under the skin, known as subcutaneous fat. This fat type often causes slight issues (cosmetic issues), but belly fat is much more harmful to an individual's health.
RISKS
Before you learn about the methods and techniques to reduce belly fat, it is important to know what the potential harm that excess fat can do to your health.
Heart disease is closely related to belly fat. Apart from this, insulin resistance, diabetes mellitus type 2, high blood pressure and some types of cancer are also associated with it.
This may be due to hormonal imbalances caused by excess fat, which ultimately leads to these health risks.
How To Know If You Have Extra Belly Fat
You can use a measuring tape to determine your belly fat. To do this, Measure your waist with a measuring tape about the level of your navel on your bare stomach, just above your hip bones. Breathe out and relax while you measure. Do not tighten the tape around your waist.
- A measurement of 35 inches (89cm) or more for women indicates that you have belly fat.
- A measurement of 40 inches (102 cm) or more for men indicates that you should take it seriously.
Post-Menopausal Women Belly Fat
Many hormonal changes occur in a woman's body after menopause. One of them is an accumulation of more and more abdominal fat, due to which weight increases. Genetic factors and lifestyle changes can also cause this increase in belly fat. This is something you can control. It is possible to keep your health under control by following a basic balanced plan, which is discussed below.
Things To Consider
Losing belly fat is not easy. However, the good news is that your belly fat will be the first to react when you try to reduce your total body fat. Targeted abdominal exercises can tone these muscles, but they will not reduce belly fat. In fact, it is the effort to reduce the total fat that really helps. So basically, the basics of losing weight are the key to getting rid of belly fat.
Before You Begin
- Motivation: You must be motivated before you start, this is the most important thing that you need. If you cannot motivate yourself, then you can never do it.
- Don't Use Shortcuts: The average rate, according to the latest recommendations, is 0. 5-1. 0kg/wk or 1-2lb/wk is considered fine.
- Setting Aim: Health benefits come quickly in most cases, so be careful in setting realistic aims.
- Food Diary: You should know exactly what you are eating and in what quantity. A food diary will be helpful to record your eating habits.
Stay Healthy and Eat Less
- Contains plenty of fiber such as brown rice, legumes, whole-grain bread, pasta, lentils, as well as vegetables and fruits.
- Make sure you eat plenty of fruits, vegetables, and at least 5 portions daily of each vegetable.
- Consume limited fatty foods such as whole cream milk, fried foods, fatty meats and dairy products.
- Share your food with a friend and keep your portion sizes small if you eat out food.
Consume Healthy Drink
Keep an eye on what you drink. Avoid excessive use of sugary drinks, coffee, alcohol and milk with added sugar and tea to increase your daily caloric intake. Instead of using plain water is very healthy.
Promote Physical Activity
The recommendations suggest that adults should engage in at least 30 minutes of moderate-intensity physical activity at least 5 days per week. You can do the entire activity in one go, or split it up according to your ability and stamina. If you have a goal or are overweight, you will need to be more physically active to get the desired results. Dancing, swimming, jogging and brisk walking are all moderate-intensity activities. Before starting any type of aerobic activity, consult your physician.
Advice
To stay motivated and healthy, get support from family and friends. It is important to take slow steps to lose weight and keep it off.