When Talking About Women, You Will Say: “Too Much” Abdominal Fat? This Is How You Lose It.
When talking about women, you will say: “Too much”; abdominal fat? This is how you lose it.
It’s natural to gain some weight on a regular basis. It’s not a big deal. But if your waist gets bigger and you start to wear clothes, extra weight may become a major health problem. Abdominal fat is more dangerous than expected. Because if you eat too much carbohydrate and don’t exercise, visceral fat will accumulate. That is harmful. Because visceral fat is deep in your abdomen. Although we can’t see it, it surrounds your core organs and is related to stroke, some malignant tumors, type 2 diabetes and other major health problems. Better to reduce abdominal fat also means reducing visceral fat.
- A method for accurate measurement of abdominal fat
“Most of us regard waist circumference as a sign of abdominal fat.” quot; dr. Cox added. Women with an abdominal circumference of more than 35 inches are considered unhealthy levels of abdominal fat. The easiest way to decide it is to hold the soft tape and wrap one side of the belly button around the torso. You must measure it near your belly button.
- Causes of risk of excessive abdominal fat
Dr. Cox told us; abdominal fat accumulation is more closely related to health problems, most notably cardiovascular disease, type 2 diabetes, fatty liver “visceral fat”(also known as “abdominal fat”), active hormone metabolism in the abdominal cavity, producing hormones and inflammatory substances. These hormones and inflammatory substances can increase inflammation, which plays a role in the process of cardiovascular disease and diabetes(including other diseases). ”
- Stress management and regular relief
“As a response to external stimuli, our bodies produce various hormones. “Our cortisol levels may be high whenever we go through a stressful lifestyle,” Dr. Cox said, which can lead to extra belly fat accumulation. Similarly, if we do not relax regularly, the cortisol value will rise.
- Take part in sports regularly
The Centers for Disease Control and Prevention recommends that Dr. Cox exercise for 150 minutes a week. “This helps to develop muscles and improve the basic metabolic rate” “Even if individuals do not exercise, it also helps to decompose fat.” Weightlifting and other muscle exercises are particularly effective in this regard.
- Increased fiber consumption
“Fiber consumption is negatively correlated with waist circumference and abdominal fat. Dr. Cox said. In other words, the more fiber a person consumes, the less fat around his waist and abdomen on average. Although there are many explanations for this, one outstanding explanation is that fiber will form a protective barrier against bacteria in the stomach, thus physically inhibiting the absorption of fat and cholesterol in food. Fiber also helps to stabilize the insulin value. If the sugar value is more stable, the risk of hyperinsulinemia will be reduced. One of the functions of insulin is to help store sugar, which may lead to an increase in fat, especially abdominal fat. In addition, foods rich in fiber are usually healthier alternatives, and fruits, soybeans, beans, and whole grains are also free of cholesterol and fat.
- Change your lifestyle and mix several ways
The implementation of only part of the above has little impact on itself.
To achieve good results, it is necessary to mix proven and useful strategies.
Surprisingly, many of these strategies are often associated with a good diet and a healthy lifestyle.
Therefore, long-term changes in your lifestyle are the key to reducing and maintaining abdominal fat. Fat loss is a normal side effect of developing good habits and eating authentic food.
- Avoid over processed food, high-fat food and sugary drinks
“This helps to reduce the diet that contributes greatly to the accumulation of abdominal fat, thereby limiting the occurrence of abdominal fat;” Dr. Cox explained. These foods increase irritation, fat, cholesterol, and a lot of calories that need to be stored in the body, further stimulating the allergic reaction of the human body.
- Please add apple vinegar to your food
Eating apple vinegar can reduce blood sugar, which is good for health. This includes acetic acid, which has been found in animal experiments to reduce the accumulation of abdominal fat.
In a 12 week obese male control trial, the waist circumference of people who ate a spoonful(15ml) of apple vinegar every day decreased by half an inch(1.4cm).
It is usually safe to take 1-2 teaspoons(15-30 ml) of apple cider vinegar every day, which can reduce fat. But fruit must be used. Because undiluted vinegar will damage your teeth.
- Intermittent fasting test
Intermittent fasting is one of the weight-loss strategies and has become increasingly popular recently.
This is to change the eating habits between eating and fasting. It is popular to fast for 24 hours, once or twice a week. The other is to fast for 16 hours every day, and finish all food within 8 hours.
In the review of studies on weight loss and fasting every other day, it was observed that abdominal fat decreased by 4~7% in 6~24 weeks. Some data showed that women may not benefit as much as men from weight loss and overall non eating.
although some improved intermittent fasting strategies seem to be better choices, if there are negative results, please stop fasting immediately.
