Not all abdominal fat is the same. That bulge over your waistband is caused by subcutaneous fat, which is the fat located right beneath the skin. Even while you might not like the way it appears, visceral fat, which is located deep within the abdominal cavity and is linked to heart disease and type 2 diabetes, is less harmful.
"It [visceral fat] is metabolically active fat and secretes different hormones than other fat," says Marlboro, New Jersey-based physician Spencer Kroll, M.D., who focuses on lipid disorders in his private practice. "It has a tremendous impact on our metabolism because of its proximity to the portal vein, the primary vein where everything that passes through our intestines is absorbed."
Higher levels of visceral fat increase a person's risk of developing a number of diseases, such as colorectal cancer and high blood pressure. If a person with a lot of visceral fat had a heart attack or stroke, greater damage may result because abdominal fat can release more inflammatory cytokines into the bloodstream, according to Dr. Kroll. "A blood clot may form as a result of a minor injury more frequently in a pro-inflammatory condition, raising the risk of blood clots and strokes."
Suitable Belly Fat
A normal component of the body is fat, but how much is too much? Visceral fat cannot be seen, making it difficult to identify. You can feel subcutaneous fat if you pinch your stomach. Nevertheless, there is an association between waist size and visceral fat, albeit an imperfect one.
Measuring your waist is a simple, at-home method to determine whether you could have too much visceral fat. Measure your hip bones with a tape measure pulled up to the level of your belly button. Don't hold your breath while you take a normal breath. Men should strive to have a waist circumference of less than 40 inches, while women should measure less than 35 inches, according to a good rule of thumb. Men should aim for less than 35.5 inches, while women should aim for fewer than 31.5 inches (for Asian Americans).
Currently, bloodwork can detect excessive visceral fat even if there isn't a larger waist circumference. The signs that someone has too much metabolically active fat in their body, which typically shows up in the abdomen, include insulin resistance, elevated triglyceride levels, and minor liver enzyme abnormalities.
5 Proven Strategies to Reduce Belly Fat
While it’s not possible to spot-reduce fat on any particular area of your body, there are strategies you can use to reduce your overall body fat and thus your belly fat.
1. Eliminate Late-Night Snacking
Who hasn't discovered that a bowl of cereal tastes better in the early morning hours rather than later in the day? Even so, it could be preferable for you to end your eating window as early as is practical for you.
Registered dietitian Elizabeth Ward, co-author of The Menopause Diet Plan: A Comprehensive Guide, states that studies have demonstrated that eating in accordance with your body clock and natural circadian cycles helps reduce fat storage. A Natural Handbook for Health, Happiness, and Hormones "Eating earlier in the day will help you manage your weight because your body processes food much better then. It would be difficult for you to avoid weight gain if you bias your calorie consumption to later in the day.
She says that this is a hormonal reaction linked to insulin, which works better in the morning to remove glucose from the blood. Ward's guidance? Stop eating snacks after supper.
2. Consider Your Carbs Carefully
Although dietary fat has a bad reputation, it's more likely that carbs are to blame for a bulging girth.
People with cholesterol issues frequently believe that their condition is caused solely by eating fat, according to Dr. Kroll. "The main causes of abdominal fat buildup are excessive carbohydrate intake and processed food consumption. I've worked for years to persuade folks that carb adjustment is actually more important than things like ice cream and lean meat.
Even if you don't have to adopt a low-carb eating plan, it's a good idea to limit your intake of simple carbohydrates like fruit juice and sweets. Instead, seek out carbohydrates that also contain fiber, such as those found in whole grains, beans, and vegetables. Ward advises aiming for at least 25 to 30 grams of fiber per day.
You might also want to play around with how much starch you consume. While some people thrive on whole wheat bread, oats, rice, and potatoes, others don't. Dr. Kroll claims that starch "may be like rocket fuel to cause insulin resistance." Pre-diabetes and type 2 diabetes can result from your body not responding effectively to insulin.
3. Perform Strength- and Cardio-Training Exercises
Exercise is essential for weight loss in general and for reducing belly fat in particular.
Your chances of success are greatest if you combine weight training with aerobic exercise.
A good place to start is to adhere to the Centers for Disease Control and Prevention's recommendation of 150 minutes of moderate-intensity aerobic activity (think fast walking and leisurely bike rides) or 75 minutes of vigorous activity (like running and playing basketball) per week, along with at least two days of muscle-strengthening activities.
4. Include Protein on Your Plate
Every time you eat, put lean protein on your plate to help you feel satisfied. Ward advises aiming for at least 20 to 30 grams of protein at each meal and 10 grams at each snack. According to her, "people who consume adequate protein feel really content and aren't searching for all the refined carbohydrates—chips, cookies, cake, candies—or meals that have trans fats, like the pastries you'd get at a bakery or French fries."
Set priorities. Getting Quality Rest
A history of poor sleep can affect many different elements of your life, including belly fat, just as a bad night's sleep can wreck your entire day.
According to a study published in the journal Sleep, adults under the age of 40 who regularly get less than five hours of sleep each night accumulate more visceral and subcutaneous fat.
Poor sleep has been associated with insulin resistance and the buildup of body fat, according to Dr. Kroll. "Better sleep habits and stress management can aid in weight loss."
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