Out of any type of body fat, abdominal fat is the most dangerous type. While some of it is right under your skin, most others are lodged deeper inside you and wrapped around your heart, liver, lungs and other internal organs.
The deeper fat is called “visceral fat”, and it can cause problems to your health, like high blood pressure, type 2 diabetes, heart disease, dementia and different types of cancers – breast cancer and colon cancer, for example.
It’s easy for us gain this visceral fat, because it likes inactivity. The key is to be active, no matter what size you are. In the past, people thought they could get rid of visceral fat by doing localized exercises like crunches. But in reality, you can’t reduce fat in a specific place, regardless of the type of exercise, because you will burn off fat from the entire body when you move, with some areas that are less targeted than others.
For example, the area around the lower abdominal will be the last part mostly for men, and for women, it’s mostly the butt. The way to get rid of lower belly fat is to simply reduce your overall body fat level. To do this, one has to be in extended calorific deficit, burn more calories than what you consume, along with a decent workout plan and proper nutrition. Here are 4 great ways to help you reduce belly fat: exercise, healthy diet, sleep and stress management 1. Exercise
HITT Training (High Intensity Interval Training) – research shows that HIIT training or alternating short bursts of energy with brief resting periods can improve muscles and build endurance more quickly than traditional exercise. For example: run at top speed for 20 second then slow to a walk until you catch your breath. Repeat for 10 minutes. Here’s an example of a HIIT training. Add resistance training – combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat. You can do resistance training with free weights, exercise machines, resistance bands or body weight. Skip the crunches – Instead do exercises that engage multiple muscle groups and work your cardiovascular system. Try planking, where you hold yourself in a push-up position, but rest on your elbows and forearms. Pull your stomach muscles in tight, keeping your back, neck and bottom in a straight line. Hold this position for 30 seconds or as long as possible. Rest and repeat 3-5 times.
Squats – stand with your feet about 20 cm apart. Extend your arms in front of you or behind your head and do four sets of 15-20 squats.
2. Healthy diet
Eat breakfast to boost your metabolism. Studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol levels lower. Choose a protein like: eggs, beans, peanut butter, nuts and lean meat. Increase your fiber: Soluble fiber found in oats, fresh fruit and leafy green vegetables lowers insulin levels which can speed up burning visceral belly fat. Switch out of refined grains for whole grains. Eat brown wheat bread instead of over-processed white bread and wild brown rice instead of white rice. Oats and other low GI carbs maintain healthy blood sugar levels, making it easier to lose weight.
Avoid refined sugar – avoid sugary cereal, pancakes, pastries, instant oatmeal.
Eat good fats – rich in Omega 3’s like salmon. Also foods with a higher ratio of monounsaturated fats like nuts and seed can prevent the accumulation of belly fat and keep you satiated throughout the day.
Avoid Trans fats (in margarines, crackers, cookies or anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen. Drink plenty of water – water speeds up your metabolism and helps your body flush out waste/ toxins and improve your overall health. Drink 2-3 liters of water a day. Try to drink water consistently throughout the day. Your body needs a constant supply of water to stay well hydrated.
3. Sleep
Getting about 7-8 hours of sleep a night is one of the best things you can do for your body. When you don’t sleep enough, you end up eating more. When you are tired you produce more ghrelin, a “hungry hormone” that triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity (reason for belly fat!)
4. Stress management
Stress is one of the primary culprits for high levels of cortisol secretion. When this happens cortisol breaks down lean muscle, the type of tissue that burns calories most efficiently, and holds on to fat storage in the abdominal region. That stress can even get worse with bad dieting. Studies show that stress caused by dieting can increase cortisol levels, making no change in belly fat even with calorie reduction. You cannot afford to ignore stress and how you handle it matters! Take time to relax with friends family, pets, whatever helps you wind down. Meditating is another great way. Of course, exercising can be a dual weapon, helping to extinguish that stress and help with that belly fat too.
Eliza Skander is a Certified Personal Trainer (QCF) who specializes in body transformations
through innovative exercise programmes and nutrition advice. Having built an extensive knowledge over the years, she won the Channel Islands UKBFF Ladies Fitness competition in 2012 and continues this passion by training others to achieve their fitness goals.