What is abdominal fat?
An over buildup of belly fat is more dangerous than buildup of fat around your hips and thighs. Associated with numerous serious issues such as heart disease, stroke, diabetes, anxiety, stress, depression, etc. etc. Much and most of the belly fat dilemma is associated with poor to very poor Lifestyle choices. And to add, as one ages, the belly fat tends to worsen.
Thus the importance of losing weight. As when one starts to lose weight, it’s more likely ‘in most’ to commence losing it in your midsection – which is a GREAT thing. Losing weight on a well-balanced plan - through healthy eating habits and regular moderate level minimal exercise, will simply melt body fat, though time, and in a healthy manner which will conform one into their new Lifestyle of Living daily, EVERY day.
IMPORTANT NOTE; Eating high saturated-fat foods is not helpful, BUT – it is the excess calories + excess simple carbs and excess sugars which is the real culprits and can and likely will in most increase waistline and contribute to belly fat.
Again, and YES TO BE REPETITIVE HERE, Changing dietary habits simply is what will assist with the battle of the bulge and fight belly fat: Read labels; DEFINITELY moderate calories and do not over endulge in caloric intake; reduce saturated fats (although those in Ketosis will consume more than normal, important to remember, THERE IS STILL LIMITS); DEFINITELY decrease sugars to minimal as not needed unless a diabetic requirement; DEFINITELY decrease simple carb intake and opt for the Complex Carbs (still to keep moderated as well); DEFINITELY increase the amount of fruits and veggies you eat (fruits important to keep moderated of course); DEFINITELY attain adequate amounts of Fiber and Protein daily ,,,,, a must; and tied in with much of these noted above, control and reduce your portions; One to add in the omission section of one’s Lifestyle change – no trans fats. DEFINITELY not wanted or needed in any way whatsoever. Simply they are partially hydrogenated oil and all negative to one’s system as they increase the amount of fat around the belly as well trans fat WILL raise one’s bad cholesterol levels (the bad level – LDL cholesterol) at the same time decreasing the good cholesterol (the good level – HDL cholesterol). Thus at this same time increasing one’s triglyceride level = in possible results of potential coronary Heart disease. Trans fats may be found in such foods as margarine, pastries, cookies, pies, crackers, and fried and ‘fast foods’.
Excess calories from Alcohol and sweetened beverages (pop, non natural juices/concentrated, etc) = increase of belly fat. Our bodies need calories, but these are simply just added cups / glasses / bottles of sugar. No debates or discussions here. According to the American Heart Association,“soft drinks and other sugar-sweetened beverages are the No. 1 source of added sugars in the American diet. Added sugars mean added calories -- something you want to avoid to help with weight loss and cut down on belly fat.”
Similarly, regarding fast foods again, most are typically high fat – saturated and trans fats + being calorie rich foods which are simply eaten in too large of portions – altogether add to the overconsumption of calories = weight gain, and an increase in belly fat ESPECIALLY when eaten frequently.
Green tea, teas in general, black coffee, unsweetened beverages, flavoured waters with natural and/or sugar free flavourings, in combination with Healthy eating habits and as well exercise, WILL help one lose weight as well WILL help one maintain that desired weight level.
To trim your waistline, add whole grains to your diet. Whole grains are better than refined grains because they tend to be high in fiber and take longer to digest. This satisfies your hunger better and helps lower blood glucose levels and reduce fat.
As a norm, men tend to store fat in the abdominal area more than women do, simply due to hormonal differences. Before age 40, women tend to store most of their fat in the hips, thighs, and buttocks. After 40, as estrogen levels drop, body fat is redistributed to the abdomen.
Belly fat without a doubt IS bad for the heart. Study after study have linked belly fat to heart failure, atherosclerosis, and other cardiovascular problems. It also has been linked with osteoporosis, arthritis, dementia, Alzheimer's, diabetes, various cancers, metabolic syndrome, high blood pressure, and numerous other health problems.
Things You Can Control / Some daily habits:
· Exercise regularly (45 minutes to 1 hour at least 5 to 6 times per week).
· Stay at a healthy weight.
· Eat a balanced and Healthy diet.
· Limit how much alcohol you drink.
· Don’t take in sugary beverages and condiments.
· Keep the sugars low.
· Keep the Carb intake fairly low.
· Don't smoke.
If one has diabetes, it's important to manage your blood sugar levels. And if you have high cholesterol and high blood pressure, do everything you can to get them in check and manage this as well. ALWAYS seek guidance and assistance via your medical doctor as well your nutritionist. Both work well in tandem.
Keep well all.