Belly fat is beyond frustrating. Most often this frustration is directed at that darned muffin top that prevents us from feeling and looking our best in our favourite skinny jeans. But, in actuality, the consequences of belly fat run much deeper than the way our clothing fits.
When the white fat in your stomach expands and grows around the organs, your health could be at risk. This visceral fat increases your production of the stress hormone cortisol and inflammatory substances known as cytokines that impact your body's production of insulin. Carrying extra fat in your belly could increase your risk of getting type 2 diabetes and heart disease!
It is time to improve your health (and the fit of your jeans) by banishing belly fat once and for all! Here are some tips to get you started:
The only really good thing about visceral fat is that it responds well to aerobic exercise. Doing activities that elevate your heart rate, like running, cycling or swimming are most effective. A study out of Duke University found that running the equivalent of 12 miles per week should do the trick. For over 100 hours of on demand workouts that will elevate your heart rate AND keep you motivated, check out SweatFlix℠!
Protein may be the key to a slimmer you. Here's why: "Your body starts to produce more insulin as you age, since your muscle and fat cells aren't responding to it properly," explains Louis Aronne, MD, Director of the Obesity Clinic at Cornell. Insulin promotes fat storage -- especially around the middle. A high protein diet may help protect you against insulin resistance. One study has shown that obese women who followed a diet for 8 weeks that consisted of roughly 30% protein, 40% carbs, and 30% fat lost more fat -- including visceral fat, than women who ate a diet that was 16% protein, 55% carbs, and 26% fat. For some help balancing your diet, check out the BodyRock Meal Plan!
A Swedish study published in 2014 discovered that saturated fat packs on more visceral fat than polyunsaturated fat. The study subjects ate 750 more calories daily for seven weeks. These calories were either in the form of palm oil (saturated) or sunflower oil (polyunsaturated). Those who consumed the palm oil gained more visceral fat while those who consumed the sunflower oil gained more muscle and less fat. You can find polyunsaturated fats in nuts, seeds and fish.
A 2009 Japanese study found that obese women who consumed a tablespoon or two of vinegar everyday for 8 weeks showed significant decreases in body fat -- visceral fat in particular. "One theory is that the acetic acid in the vinegar produces proteins that burn up fat," explains Pamela Peeke, professor of medicine at the University of Maryland and author of Fight Fat After 40.
[bctt tweet="9 Proven Ways To Lose Stubborn Belly Fat"]
Postmenopausal women who gave yoga a try over a 16 week period reported reductions in visceral fat, according to a 2012 study. If you aren't that into the idea of yoga, any sort of relaxation exercise will do the trick. The aim of these practices is to reduce the production of cortisol. When you are stressed, your cortisol levels are elevated which can lead to the storage of belly fat.
A study from Wake Forest University in 2010 found that sleeping 5 hours or less a night can lead to an increase in visceral fat. Not getting enough sleep at night throws your metabolism and hormones completely off balance. Aim for 7-10 hours a night.
Women who wake up and go to bed at the same time each day have lower levels of body fat. As mentioned above, chaotic sleep patterns do a number on your system and increase the production of fat-storing hormones like cortisol. Get your body into a rhythm and keep it there.
Moderate exercisers who drank green tea were more likely to lose abdominal fat than those who didn't. This is because of the antioxidants found in the tea known as catechins. One study has suggested you should get about 625 mg a day which is roughly equivalent to 2 or 3, 8 ounce glasses of green tea a day.
This means eating a lot of it! A trial, conducted in 2011, found that subjects who increased their soluble fiber intake by 10 grams a day, reduced visceral fat by 3.7% over 5 years. 10 grams works out to be the equivalent of two small apples, one cup of green peas, and one half cup of pinto beans.
Have you reduced your visceral fat? Share your tips with us!
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Due to COVID-19, shipping systems the world over are experiencing abnormal delays. While health and wellness companies are essential services, there is simply an enormous demand on postal and delivery services as individuals and hospitals need more supplies than ever before. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-5 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. You will receive the tools you need to stay safe and strong at home through this difficult time. Thanks for your support and understanding.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
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