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Posted on May 25, 2018, 2 p.m.
As people age it can become harder to stay in shape, particularly around the belly area. The best way to lose belly fat include sleeping regularly, eliminating fast and processed food, staying active, adding polyunsaturated fats to a healthy diet, practicing yoga, combining workout styles, green tea, dietary fiber, vinegar, beans, almonds, cucumbers, and avocados.
Shedding a few pound seems to be on most people’s minds, with one of the most frustrating areas being the belly. Belly fat is also called visceral fat and is different than other fat deposits. Spare tires or beer bellies of fat are early indicators of diabetes, heart disease, and other health concerns, actual esthetics of a toned body doesn’t include a ring of belly fat.
Close proximity to vital organs make visceral fat dangerous, as it can become the most convenient source of energy, these fat store cells release hormones and chemicals that can be dangerous in many ways leading to increased risk of strokes, diabetes, osteoporosis, metabolic imbalances, and cancer. Located beneath the abdominal muscles and subcutaneous layer of visceral fat is difficult to see and even harder to get rid of. There have been many quick fixes and fads promising rapid belly fat loss, but they are only temporary superficial fixes which often proven to be unsafe and the weight just comes back with more friends.
Eliminate those tempting quick and easy processed and fast food meals, they are a disaster for your belly and overall health. The amounts of grease, saturated fats and unwanted triglycerides is exactly what to avoid when trying to burn visceral fat.
Cucumbers pack a punch to visceral fat with high nutritional values of dietary fiber, essential vitamins, and minerals that will fill you up and help optimize the metabolism, helping speed up weight loss without contributing to unwanted fats to the body.
Consuming the right kind of fats is important to weight loss as some contribute such as saturated fats, while polyunsaturated fats like those in nuts and fish can benefit the body with their anti-inflammatory potential to reduce levels of visceral fats.
Studies show that performing yoga can have significant reductions in the amounts of visceral fat, as well as reduce stress and eliminate excess cortisol stress hormones from the body.
Sedentary lifestyles are proven to be detrimental to health, and are associated with visceral fat, not only due to lack of physical activity but it is associated with low metabolic levels, and psychological effects of stress, guilt, and anxiety. Staying active can keep physical and mental energy high and help to prevent belly fat, it can be as easy as taking the stairs, riding a bike, or walking around the block.
Research shows that ensuring you get more than 5-6 hours of sleep per night can help to reduce visceral fat stores, but too much sleep can add to it. 8 hours is ideal, regularity in Circadian rhythms and metabolic cycles can help with weight loss.
Almonds may just be the best nut to consume in weight loss as they are packed full of monounsaturated and polyunsaturated fats which help to eliminate visceral fat via anti-inflammatory and cholesterol balancing activities. High concentrations of magnesium and fiber will help to build muscle which burns fat.
Avocados are full of fiber which is great at keeping you regular, and helping cutting down hunger, key amino acids will help to optimize body weight while burning belly fat.
Anecdotal evidence says that vinegar can help rid belly fat, thus the apple cider vinegar craze. Research is limited on this, but it is believed that acids in vinegar stimulate production of certain proteins that burn visceral fat.
Starch is a huge source of empty calories easily converted into visceral fat, sorry potato fans, but push those spud aside if you’re looking to shed visceral fat.
Foods high in dietary fiber help to optimize nutrient intake, reduce inflammation, regulate the digestive system, and balance cholesterol levels which helps to improve metabolism and burn off more of that belly fat.
Combining workout styles is a better way to lose that belly fat. Weight training between cardio exercising burns fat more quickly. Alternating styles on the body can keep the metabolism on its toes, operating at high levels even when at rest.
Consuming smaller meal portions more slowly will allow the body time to process what is being taken in before releasing enzymes that tell the body when it is full. Smaller portions allow for more meals per day, keeping the metabolism and digestive system active and engaged for longer contributing to burning more fat.
Workout on the regular but not breaking a sweat or feeling challenged means the body probably won’t respond by gearing up metabolism and burning visceral fat. Surprising the body with new and varied workout styles and intensities other than the norm can kick start your system.
Consuming the same foods at the same time every day can make the body fall into an unwanted rhythm. Consuming different healthy foods with different vitamins, minerals, organic compounds, and nutrients can keep the metabolism flexible and the system dynamic and responsive. The key is healthy foods, but that doesn’t mean one can’t enjoy the occasional little treat.
