Trainer » visceral fat https://www.trainer.ae/articles Mon, 05 Jun 2023 14:10:31 +0000 en-GB hourly 1 https://wordpress.org/?v=4.2.39 Extraordinary Ways To Lose Stubborn Belly Fat https://www.trainer.ae/articles/extraordinary-ways-to-lose-stubborn-belly-fat-186 https://www.trainer.ae/articles/extraordinary-ways-to-lose-stubborn-belly-fat-186#comments Thu, 21 May 2015 13:39:44 +0000 http://www.trainer.ae/articles/?p=186 read more »]]>

Your stomach shouldn’t be a waste basket!

There’s no point hiding from your mirrors, why not feel confident to put on that little crop top or bodycon dress  you used to wear with pride. When white fat expands in your abdomen, nestling deep among your organs, it sets you up for some serious health trouble. We now know that this type of fat, called visceral fat, churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body’s production of insulin. It’s worse than just being generally overweight; you’re looking at increased risks of type 2 diabetes and heart disease.

1. Never stop movingimages-6

One thing about visceral fat is that it yields fairly easily to aerobic exercise. You may easily vaporizing calories through running, biking, swimming and overall anything that gets your heart rate pumping.

 

2. Pound the polyunsaturates

Saturated fat packs on more visceral fat than polyunsaturated ones, according to a Swedish study. When subjects ate 750 more calories daily for seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated), the former gained more visceral fat while the latter gained more muscle mass and less body fat.

Tips: polyunsaturated fats are the ones in nuts, seeds, and fish.

 

3. Pucker up

Did you know that obese people who consumed a tablespoon or two of vinegar daily for eight weeks showed significant decreases in body fat, particularly visceral fat, according to a 2009 Japanese study.

“One theory is that the acetic acid in the vinegar produces proteins that burn up fat,” explains Pamela Peeke, professor of medicine at the University of Maryland and author of Fight Fat After 40.

 

4. Easy Yoga for Weight Lossimages-7

Postmenopausal women who tried yoga for 16 weeks reported significant reductions in visceral fat in one study conducted in 2012. If you’re just not that into a room filled with women, any sort of relaxation exercise will do, even simple deep breathing can help, the key is to lower levels of the stress hormone cortisol, which is linked to belly fat.

 

 

5. Get fussy about fiber

Make sure you’re eating a lot of fiber. In a 2011 trial, subjects who increased their soluble fiber intake by 10 grams a day (the equivalent of two small apples, one cup of green peas, and one half cup of pinto beans) reduced visceral fat by 3.7% after five years.

 

6. Become the queen of this green teagreen-tea

Moderate exercisers who stocked up on the antioxidants found in green tea, called catechins, were more likely to lose abdominal fat while exercising than those who didn’t take them. One study put the daily dose at 625 mg, the equivalent of two or three eight ounce cups of green tea.

 

 

7. Don’t sleep late

Women who wake up and go to bed at the same time each evening have lower levels of body fat, according to a recent Brigham Young University study.

A chaotic sleeping habit causes your internal clock to go haywire, which in turn causes your body to secrete fat-storing hormones like cortisol.

 

Tips: In general, adults need between seven and eight hours of sleep.

 

Some times it is easier to get rid of belly fat by working with someone who does it for living.

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