How to Lose Belly Fat and Waist Fat

bellyfatAlmost everyone would like to know how to get rid of belly fat and how to lose waist fat.

And studies show that understanding how to lose belly fat and waist fat and actually doing it is far more important than just mere vanity.

The reality is; your life may depend on losing belly fat and waist fat!

There are two kinds of belly fat – deep down sneaky visceral fat and subcutaneous fat, deposited just below your skin for everyone to see.
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Wanting to know how to lose belly fat and waist fat usually concerns the obvious, noticeable subcutaneous fat. But visceral fat, hiding beneath the muscles surrounding your vital organs, is far more destructive.

Because the more deep down visceral fat that you have, the higher your risk for heart disease, type 2 diabetes and other health problems.

What Causes Belly Fat and Waist Fat?

The research reveals no big surprises! Studies show sedentary people who eat unhealthy foods have much more visceral fat, subcutaneous belly fat and waist fat than those who eat healthy and exercise regularly.

Of the nearly 3,000 adults in one study, those who exercised and ate a healthy diet, with lots of high fiber vegetables, fresh fruits and whole grains, plus healthy low-fat high protein foods, had much less belly fat.

And although past studies have shown that smokers typically weigh less than non-smokers, recent research disagrees with those findings.

Netherlands’ University Medical Center Utrecht research shows that even when a smoker is thin, they still tend to have more visceral fat.

Besides the belly fat accumulation caused by smoking, poor diet and lack of exercise, high alcohol intake was also shown to greatly contribute to potbellies and belly fat, especially dangerous visceral belly fat.

How to Lose Belly Fat and Body Fat

When you decide to get rid of belly fat, don’t just target the subcutaneous fat that lies directly underneath your skin. Also go after the dangerous deeply deposited visceral fat that surrounds your vital organs.

Research shows that visceral fat not only increases your risk of insulin resistance, diabetes and heart disease, it also contributes to gallstones, psoriasis, fatty liver and possibly even prostate cancer and breast cancer.

So here’s how to get rid of belly fat – both the visible and invisible:

  • If you smoke, quit.
  • Limit or eliminate alcoholic beverages.
  • Exercise at least 30 minutes a day. Although abdominal exercises can help tighten your belly muscles, Duke University Medical Center research found that all physical activity makes a significant difference in reducing belly fat. The more you exercise, the more you lose.
  • Eat healthy food. Increase nutritious high fiber foods like vegetables, 100% whole grains and fruits. Eat more omega 3 fish, low-fat dairy and lean poultry. Eliminate high glycemic index food (like refined grains and sugar) and keep your saturated fat intake low.
  • Lose weight by eating a healthy low calorie diet and increasing physical activity. Studies show that your belly fat will be the first to go.

And that’s how to lose belly fat, waist fat and visceral body fat too.

You can track your progress by measuring waist fat. Women with a waist over 34 inches (87 centimeters) and men over 39 inches (99 centimeters) are at a much greater risk for excess visceral fat health problems.

More Commonsense Health for You:
How to Lose Weight Fast and Safe
Foods High in Fiber & Fiber Rich Foods
Fat Burning Foods that Speed Up Metabolism
List of High Protein Foods Best Sources of Protein
How Many Calories Should I Eat a Day to Lose Weight?

References:

Zhang C, Rexrode KM, van Dam RM, Li TY, Hu FB. American Heart Association. Abdominal Obesity and the Risk of All–Cause, Cardiovascular, and Cancer Mortality. Sixteen Years of Follow-Up in US Women. Circulation 2008.

Zhang X, Shu XO, Yang G, et al. Archives of Internal Medicine. Abdominal adiposity and mortality in Chinese women. Arch Intern Med 2007;167:886–92.

Swithers SE, Davidson TL. Behavioral Neuroscience. A role for sweet taste: calorie predictive relations in energy regulation by rats. Behav Neurosci 2008;122:161-173.

Malik VS, Schulze MB, Hu FB. American Journal of Clinical Nutrition. Intake of sugar-sweetened beverages and weight gain: a systematic review. Am J Clin Nutr 2006;84:274-288.

Maclure KM, Hayes KC, Colditz GA, Stampfer MJ, Speizer FE, Willett WC. New England Journal of Medicine. Weight, diet, and the risk of symptomatic gallstones in middle–aged women. N Engl J Med 1989; 321:563–9.

Rimm EB, Stampfer MJ, Giovannucci E, et al. American Journal of Epidemiology. Body size and fat distribution as predictors of coronary heart disease among middle-aged and older US men. Am J Epidemiol 1995; 141:1117–27.

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