Easy Ways to Lose Belly Fat
Lose Belly Fat – Belly Fat conditions can interfere with a person’s appearance and cause a lack of confidence. Unfortunately, not easy to shrink the bloated stomach.
Distended abdomen is also called abdominal obesity or central obesity. Cause distended abdomen due to accumulation of fat in the abdomen. Abdominal fat is composed of two kinds, namely subcutaneous fat and visceral fat. Subcutaneous fat is the fat under the skin. These fats can be pinched and visible. Whereas visceral fat is located around the organs in the body so it is not visible. Visceral fat is often associated with obesity in the abdominal condition. Besides being very dangerous because it can increase the risk of other diseases, visceral fat is very difficult to remove.
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Potbelly dangers and how to overcome Belly Fat
What causes distended abdomen?
As with obesity on the body, bloated stomach arises because food intake exceeds energy needed for physical activity. If you eat too much and exercise less, you will experience a buildup of fat in the body, including fat in the abdomen.
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Family history of obesity, smoking and high stress also affects the onset of distended abdomen. Old age and hormonal imbalance in menopausal women also facilitate the emergence of a distended abdomen. In addition, body shape like ‘apple’ tend to store fat around the abdomen than the shape of the body such as the ‘pear’.
How dangerous protruding belly?
Measure your waist circumference to find out if you have abdominal obesity. You can use the meter placed around your stomach. Meter position is parallel to the end of the pelvic bone and the navel.
A man was diagnosed with abdominal obesity if the waist circumference exceeds 90 cm. Whereas in women, above 80 cm.
Danger Brought by Abdominal Fat Accumulation
For those of you who have belly fat because most of the fat, should be wary. Because there are a number of risks that could damage the health.
Visceral fat is the most dangerous type of fat. Set of visceral fat in the body can release inflammatory compounds and hormones that can disrupt the body’s metabolism.
Inflammatory compounds called cytokines. These compounds can cause mild inflammation in the body thereby increasing the risk of heart disease.
Other compounds released by visceral fat is the free fatty acids. This compound will enter into the heart and then trigger a variety of changes, such as increased production of bad cholesterol and decrease good cholesterol production. That is why the protruding belly can increase the risk of high cholesterol. In addition, free fatty acid also causes insulin becomes less effective in controlling blood sugar, increases the risk of diabetes.
In addition, the fat in the abdomen distended can also cause high blood pressure, stroke, and heart attack. This is because the fat in a distended stomach can trigger hormonal changes that control blood vessel constriction or called angiotensin.
How to Shrink Belly Fat
As has been explained previously, the visceral fat is fat that many roles in the emergence of a distended abdomen. In contrast to subcutaneous fat which is close to the skin, the fat is located around the internal organs, making it difficult to remove.
You can tighten your abdominal muscles with crunches or other movement, but by just doing the exercises will not get rid of the potbelly significantly. But, how to shrink the bloated stomach you can do by using a combination of diet and exercise strategies intended to reduce weight and reduce total body fat. Until now, special interventions can reduce visceral fat has been no proven effective.
Although shrink the bloated stomach is not easy, you still need to come to grips protruding belly. Here are some ways you can do.
Reduce consumption of alcoholic beverages. Besides not good for health, alcoholic beverages can also cause your stomach becomes distended.
Avoid stress because it can trigger a bloated stomach. If you have a problem, try meditation, relaxation techniques, and talk to the people closest to you.
Enough sleep can also help shrink the fat on the Belly Fat . Fat tissue in the body can be reduced if sleep at least 6-7 hours.
Pay attention to food intake and calorie intake. To minimize abdominal fat, you need to reduce your intake of calories in the body. Reduced calorie consumption at least 500-1000 calories per day of the total requirement. Reduce carbohydrates and start eating lots of vegetables, fruits, low fat dairy products, whole grain products, and lean proteins.
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Multiply the physical activity. A lack of activity can make you shrink the bloated stomach trouble. Start the exercise habit, with a combination of resistance training and cardio. If it is not able to do strenuous sports activities, try walking or yoga routine.
Shrink the bloated stomach is not an easy thing, but it does not mean you stop trying to reduce the fat in your body. Begin to live a healthy life by keeping your food consumption, changing lifestyles, and diligent exercise.