Exercise alone will not help a person get rid of excessive body fat. You will need to eat the right foods, the right amount of foods, and exercise to shed the weight that you would like to get rid of.
There are many benefits of reducing the belly fat. Visceral fat, also known as abdomen fat, releases both hormones and proteins that can cause inflammation, which will damage both the liver and the arteries.
This will also effect how the body breaks down fats and sugars.
Many diseases can be triggered by this visceral fat. Extra weight around the middle section of the stomach has ties to not only type 2 diabetes, but also strokes, chronic diseases, and heart disease.
Measuring the waist is often a better indicator of the health then what the body mass index is. Here are some key steps to take into consideration when trying to shed unwanted body fat:
- Reduce sugar or eliminate if possible. This includes both refined and all natural sugars. Lowering the intake of grains will also greatly help as grains break down into sugar in the body.
High fructose corn syrup should also be eliminated, because the body breaks it down the same way it breaks alcohol down. This will only promote insulin resistance and accumulation of fat more so than any other sugars. Those that are insulin resistant should keep their sugar intake below 15 grams each day. For others that have a normal weight, 25 grams of sugar or below is acceptable.
- Intermittent fasting can also help with shedding unwanted fat. This will be a resetting process for the body. Scheduling the meals to a specified time each day will allow those that are struggling with excessive weight to shed some. One may wish to schedule eating between the hours of 11 am and 7pm and only eat between those hours. This will deplete the glycogen stores in the body, which will shift the body into fat burning mode. Breakfast will be skipped, with lunch being the first meal of the day.
- Increasing healthy fats will also help those that want to lose weight. Healthy fats include real butter, real dairy, avocados, grass fed meats, and organic egg yolks.
Did you know that there are mistakes the some make when they are trying to lose weight? These include drinking diet soda as this will double the chance of being obese. This is due to the artificial sweeteners that have been used in the beverage. Chronic stress is also something that contributes to those that have belly fat. This will keep the hormone levels up, which will make weight loss impossible. To keep stress at bay, meditate, do yoga, go for a walk, or listen to some calming music.
Drinking alcohol also helps a person keep fat in the belly area, so it might be best to limit the number of drinks consumed each week. Beer can also help raise the uric acid in the body, which help make inflammation and gout worse.
Lack of exercise is a huge mistake some make when they wish to lose body fat. High intensity interval training can help improve the muscle fiber quality, as well as increase the muscle mass in the body. It is important to realize that muscle tissue will burn 3 to 5 times as much energy as fat tissues, which will allow a person to burn more calories. One should also do exercises that target the ab region, as this will make the core stronger.
Those that are magnesium deficient may also have a hard time losing unwanted fat. Every organ in the body uses this mineral. Low magnesium levels can be blamed if one is tired all the time, has eye twitches, is weak, or has abnormal heart rhythms. Beans, sunflowers, spinach, Swiss Chard, and green leafy vegetables can be increased to get more magnesium in the diet.
There are a great number of foods that will help the body with shedding unwanted fat. These foods include olive oil, red fruits, high fiber foods, nuts and seeds, leafy green vegetables, fresh herbs and spices, plant based smoothies that are high in protein, and organic range free eggs.