I’m a doctor and here’s how to “melt” belly fat fast – eat this, not that

visceral fat Abdominal fat It is a type of fat found deep in the abdomen and surrounding your vital organs. It’s not easy to gauge how much visceral fat you might be eating just by looking. Visceral fat is not the type of fat you can pinch. It’s the kind of sneaky randomness that wraps around our internal organs that we can’t even reach or see. That’s why we need to give it special attention when trying to lose weight.

Your ability to keep visceral fat in place may depend on your genes and your physical makeup, which means that the amount you have is not completely under your control. This does not mean that you cannot take steps to manage it better.

If you are obese, you may want to have a visceral fat scan. It may make things more complicated than they need to be — especially if you’re struggling to lose weight. Read on to find out more – and to ensure your health and the health of others, don’t miss these things Sure Signs You Already Have COVID.

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according to Harvard health publishingSubcutaneous fat around the lower body gives you a pear shape, while belly or visceral fat gives you an apple shape. Belly fat is nothing but excess fat around the abdominal organs, which increases the risk of developing metabolic syndrome and a cardiovascular disorder. Hence it is called active fat.

It is not always considered visceral fat if you have some belly fat. It can be subcutaneous fat stored under the skin and can be a source of belly fat. Subcutaneous fat, which can also be found on other parts of your body, is more noticeable. Visceral fat is hidden within the abdominal cavity and is difficult to detect.

search says 10% Some of your body fat is visceral fat. Although visceral fat cannot be measured at home, you can determine visceral fat by checking your waist-to-hip ratio. According to a research study, a The waist-hip ratio is greater than 0.85 in women and 0.90 in men Refers to visceral fat.

Visceral fat can increase the risk of developing health conditions such as;

  • Type 2 diabetes
  • heart disease
  • Alzheimer’s disease
  • high fat
  • Hypertension

Unhealthy lifestyle, genetics, hormones or various medications can be the cause of belly fat. But the good news is that it can be reduced through healthy lifestyle habits. Read on to find out the best ways to “melt” belly fat fast.

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Intermittent fasting has gained a lot of attention lately and is believed to be an excellent weight loss strategy. It is a food plan that alternates periods of eating and fasting. There are different types of intermittent fasting You can follow it based on your lifestyle and eating habits.

The best way to get rid of visceral fat is to adapt to a healthy diet and follow intermittent fasting. a A recent study for 2022 This claim is supported and proven that people can lose weight, especially visceral fat, by following intermittent fasting.

The hormone leptin helps with weight management by regulating food intake and energy expenditure by altering signals to the hypothalamus and other brain regions. Because of the moderate energy restriction, intermittent fasting has been shown to help reduce fat, especially in the abdomen and torso. The leptin/adiponectin hormone may improve as a result of weight loss, and this may help you control your appetite.

As a result, incorporating intermittent fasting into your daily routine can help you lose belly fat.

Woman running uphill to burn twice as many calories, sunny day with city background
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Aerobic exercise increases peak oxygen consumption, which is related to the percentage of total body fat; It is also an effective way to lose weight, especially to lose belly fat.

Do moderate aerobic exercise 150 minutes per week It is thought to help reduce risk factors associated with metabolic syndrome. A 12-week study of people who did aerobic exercise found that exercise helped them lose weight even when they weren’t tracking their calories.

If you are overweight and want to lose weight and reduce abdominal fat, you should do high-intensity aerobic exercise.

some simple and Effective aerobic exercises To reduce belly fat.

  • The fast walking
  • Cycling
  • Management
  • swimming
  • light jogging

Adding these exercises to this routine not only helps you lose belly fat but also improves your overall health.

nervous woman
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It has been observed that people who suffer from high levels of stress and who have poor coping skills mostly suffer from belly fat. cortisol secretion It could explain the relationship between stress and belly fat distribution. Abdominal obesity can be the result of psychological stress and increased cortisol secretion, which in turn causes belly fat over time.

Mindfulness training It can help you beat your overeating tendencies and reduce your cortisol wake-up response, which can lead to decreased belly fat over time. Find ways to relax if you’re under a lot of pressure at work or elsewhere. Yoga, meditation, and mindfulness are just a few examples of strategies for keeping calm.

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Analysis published in BMJ Open Magazine It clearly indicates that smoking leads to an increase in belly fat. People generally believe that giving up smoking leads to weight gain. This is true because smoking suppresses hunger, and quitting smoking causes an increase in appetite and weight gain. However, this is only a transient effect; After a few weeks, your body adjusts, and you start reaping the benefits.

When you quit smoking, it brings you Significant improvement in your metabolic healthWhich leads to weight loss. Quitting smoking also reduces your risk of health complications, lowers your anxiety levels, and improves mental health. Hence, if you want to lose belly fat, along with a change of diet and exercise routine, make sure to quit smoking.

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A few dietary modifications can help you get a flat belly;

  • Avoid eating sugar and sweetened drinks. Consuming more sugar-sweetened beverages is associated with Abnormal visceral fat Accumulation.
  • Follow a low-carb diet. Cutting carbs is especially helpful in improving body composition, fat distributionand glucose metabolism.
  • Merge more Protein in your diet. This can help you lose visceral fat by increasing your metabolism and decreasing appetite.
  • Plan your meals in advance. A low-carb, high-protein diet alone may not be enough; Track your meals and plan ahead to practice mindful eating.
Body fat analysis by bioelectrical impedance balance in a weight loss clinic.
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Visceral fat is linked to a number of health problems. On the other hand, important lifestyle modifications can help you get rid of stubborn belly fat and live a healthy life. I have included the 4 most effective methods for losing visceral fat. If you only do this, you will undoubtedly see results. To protect your life and the lives of others, do not visit any of these 35 places you’re most likely to get infected with the coronavirus.

Dr. Rashmi Biakudi is a helpful writer its readers Live a healthier and happier life.

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