The belly fat is the most difficult to eliminate. This overweight is often feared because it is very resistant and especially very unsightly. But the stakes are far from being a problem of appearance, because belly fat has been linked to many diseases. Here are some tips to get rid of.
A belly that dangles is not only an aesthetic misstep, but also presents a real danger to health. Indeed, belly fat is one of the main risk factors for cardiovascular disease and can increase the risk of type 2 diabetes.
Obesity in general represents a real health risk, but the localization of fat in this part of the body multiple the risk of having a heart attack within the next 10 years. A study conducted by Interheart also pointed out that every increase in waist circumference increased the risk of myocardial infarction by 19%.
Indeed, the accumulation of fat in the abdomen, abdominal obesity, is dangerous and this can be explained by the fact that abdominal adipose tissue is different. It releases substances that can cause carbohydrate and lipid disorders.
How to detect a case of belly obesity?
It's simple, you have to measure your waist. According to data from the International Diabetes Federation, one can speak of belly obesity when the waist circumference exceeds 80 cm in the woman and 94 in the man.
Except that this measure remains imprecise, since adipose tissue may be located under the skin (subcutaneous) and not at the back of the muscles of the belly (visceral) strap. It should be noted that the fat under the skin, does not present as much risk as the visceral fat.
So, the best way to know if you are suffering from abdominal obesity is to do a lipid assessment. If blood glucose and triglycerides are high, this is called belly obesity.
How to reduce belly fat?
To get rid of belly fat, one must make changes in lifestyle.
The power supply:
Diet plays an important role in the loss of belly fat. This is not to follow a draconian and hypocaloric diet to quickly eliminate the fat you will resume once the diet is over. Moreover, this type of diet causes the loss of a large part of the muscle mass.
Thus, it is important to adopt a healthy and balanced diet and this gradually. First reduce your intakes of high calorie foods and then replace them with other natural and low energy.
More concretely, it is necessary to avoid consuming processed foods high in fat, sugar and salt, and to privilege everything that is natural in particular such as fruits, vegetables, lean proteins, complete cereals and good fats. All these foods not only provide the body with a good dose of nutrients but also offer a long lasting sensation of satiety.
Physical activity :
Diet alone can not be enough to get ride of belly fat. It is important to do sports in parallel in order to burn fat.
It is therefore recommended to do a minimum of 3 sessions per week between 30 minutes and one hour. You can do cardio exercises like running, cycling or swimming and add weight training exercises to increase fat burning and build muscle mass at the level of the belly area.
Note, however, that when you increase the volume of your muscles, you should not rely on the figures of the scale, rather measure your waist to follow your evolution!
Try increasing the intensity of your workouts as you go along.
Healthy habits:
Some bad habits contribute to gain weight especially at the stomach. That's why it's important to change them. Stop the cigarette and avoid drinking alcohol. Be sure to get enough sleep, between 7 and 9 hours per night and take time to relax and relax. Do yoga or meditation to reduce stress, also involved in belly obesity. Have the reflex to walk instead of driving, shopping yourself and climbing the stairs instead of taking the elevator.
Finally, it is important to keep a good motivation throughout your program