Abdominal obesity is a term that refers to individuals who have a disproportionate amount of fat in the abdominal area compared to other parts of the body. Often referred to as “belly fat,” these individuals are abnormally larger between the chest and pelvis. Unfortunately, abdominal obesity can pose health risks including hypertension, diabetes, and heart disease. This is because belly fat, called visceral fat, surrounds some of the body’s most important organs.
If you think you suffer from abdominal obesity, chances are you’ve eyeballed your body and come to this conclusion. However, people tend to be harder on their appearance than is often necessary, so it’s important for you to measure yourself to come to the right conclusions. Wrap a tape measure around the widest part of your stomach. Women with a measure of more than 35 and men with a measurement of more than 40 are likely afflicted with abdominal obesity. Whether you want to stay fit for the holidays or get healthier, here’s what you need to know about getting rid of belly fat and getting on the path towards health:
Prepare a Steady Exercise Routine
Cardio is one of the most effective ways to burn calories and improve your health. Far too often, people who want to lose belly fat assume that they should focus on exercising the abdominal area. The duration and frequency of your exercise routine is more important than your exercise intensity. For this reason, it’s crucial that you incorporate aerobic exercise into your routine. Other belly-burning exercises include mountain climbers, burpees, overhead ball slams, and russian twists.
You also want your workout to be fun and motivating. Opt for a pair of Bluetooth-enabled headphones, like the anc wireless headphones. Set up your workout playlist or opt for one of the many pre-created playlists on your streaming platform of choice. You should also invest in a workout ball and other gear that will help streamline your exercise routine.
Consume More Protein & Soluble Fibers
Protein is a crucial aspect of weight management. Protein increases PYY, a hormone responsible for the fullness you feel. It also helps you retain muscle mass during weight loss and raises your metabolic rate. Some studies have shown that people who have higher amounts of protein in their diet have less abdominal weight than those that don’t. Good sources of protein include fish, meat, eggs, and beans.
Soluble fibers are also important. Soluble fiber turns the water you consume into a gel that allows food to pass slower through your digestive system, making you feel fuller quicker. Incorporate soluble fibers into your diet as much as possible. Some sources include flax seeds, brussel sprouts, avocados, and legumes.
Avoid Trans Fat Foods
Trans fats have been linked to insulin resistance, abdominal fat gain, and heart disease. Trans fats are created when hydrogen is pumped into unsaturated fats like soybean oil. They are prominent in many margarines and spreads, and even in some processed foods. If you must use butter, use non-hydrogenated margarine and replace with olive oil sprays where possible. You should also avoid fried foods and, when consuming grain, opt for unprocessed grains which contain no trans fat.
Limit Alcohol Consumption & Sugar
It goes without saying that when you’re trying to lose weight, cutting sugar from your diet is a must. Sugary foods contain high levels of fructose, which has been linked to several chronic diseases when high consumption is involved. High sugar intake has been directly linked to an increase in abdominal fat. It’s especially important to avoid sugar-sweetened beverages because they contain high amounts of liquid fructose, which creates more fat in the liver. Studies have shown that liquid sugar is worse than sugar foods because your brain and body don’t process it the same.
Drink Green Tea & Probiotics
Green tea contains caffeine and an antioxidant called epigallocatechin gallate (EGCG), both of which have been proven to boost metabolism. Individuals with lower metabolisms have more leftover calories that get stored as calories. This is because the active compounds boost the effects of certain fat-burning hormones. For those that prefer, green tea vitamins might be a better alternative than its liquid counterpart. When combined with a healthy exercise routine, it can prove particularly effective.
Probiotics are also effective because they can help improve gut health and enhance your immune system. Probiotics contain healthy bacteria found in a variety of foods. Look for probiotics that contain one or several strains of bacteria directly linked to weight loss; any strains in Lactobacillus family will do.