Looking to reduce your belly fat? Follow these steps…
Belly fat tends to be the most stubborn to lose when it comes to achieving your weight loss goals. In addition to being unattractive, having lots of abdominal fat can have a negative effect on your health. Deeper abdominal fat is referred to as “visceral fat” and surrounds many of your internal organs — heart, liver, lungs–and provides cushioning. But, too much of this type of fat can be a problem, even for people who consider themselves to be thin.
Too much visceral fat can lead to a number of health issues such as high blood pressure, type 2 diabetes, heart disease, dementia, and some types of cancers, such as breast and colon cancer. Genetics, lifestyle, and activity level all can play a role in the amount of visceral fat you have.
The steps you can take to reduce belly fat are:
- Exercise — aerobic exercise such as walking, running, and swimming has been shown to result in significant reductions in belly fat when done for at least 20 minutes, 3-4 times per week.
- Diet — eat a healthy diet that is low in sugar and carbs, but full of protein and fiber from fruits, vegetables, and whole grains.
- Sleep — according to a 2010 study done at Wake Forest University, people who got 6-7 hours of sleep each night gained less visceral fat when studied over a 5 year period than those who slept fewer than 5 hours or more than 8 hours per night.
- Stress — chronic stress can make you more vulnerable to developing belly fat due to the production of increased levels of cortisol, a hormone which causes fat to be stored around your organs.
It takes a lot of commitment and motivation to lose weight, especially when it comes to reducing belly fat. It means making lifestyle changes including eating a low-calorie diet that’s high in fiber and protein, but low in carbohydrates. Stay away from processed foods. It means getting into a regular routine for sleep – 8 hours per night should be your target number.
If you’re exercising and don’t seem to be having much success at reducing belly fat, you could be doing the wrong workout, your workout is no longer challenging enough, you’re doing the wrong exercises, or a combination of all three! Changing routines such as doing a combination of cardiovascular and strength training and/or increasing the intensity of your workouts will help to burn more calories while building lean muscle mass at the same time.
If you want to reduce belly fat and work on your shrinking waistline, it’s important that you have a way to measure success. The Ivy Health body analysis scale provides you with a way to measure your visceral fat as well as vital data about seven other features of body composition including current weight, muscle/bone mass, BMI, body water percentage, BMR, and total fat.
Our body analysis scale helps you to take a more positive role in your weight loss and overall health and wellness.