Practical Ways To Get Rid Of Belly Fat

September 29, 2011
DUNIA Contributor
Posted in Home and Wellbeing

Concerned about your growing waistline? As years go by especially in women approaching middle age and beyond, fat tends to accumulate in all the wrong places. Interestingly, most adults will have concerns about their mid areas at some point of their lives.

According to Dr Oz, “The number one reason it’s so hard to lose belly fat: hormones. With menopause comes a drop in estrogen; this decrease alters where the body stores fat, making women more prone to gaining visceral belly fat.”

Visceral fat, also known as abdominal fat is found deeper inside the body and provides cushioning around vital organs in the abdomen (for the digestive tract), chest and pelvis.

Tummy fat not only looks unattractive, but is also linked to certain health issues. According to Harvard Health Publication, “Abdominal, or visceral, fat is of particular concern because it’s a key player in a variety of health problems — much more so than subcutaneous fat, the kind you can grasp with your hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs. Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.”

There is hope. Here are a few practical ways to fight off belly fat:

Get active. Increasing movement and staying active helps your body expend energy by burning up fat, which just might be from your middle area.

Exercise. Vigorous cardiovascular activity at least 4 days a week for about 30 minutes helps burn visceral belly fat. According to Cris Slentz, PhD, “vigorous means jogging for physically fit people and walking briskly at an incline for obese people who may risk injury by jogging. Workouts of the same intensity on stationary bikes and elliptical or rowing machines are also effective.”

Avoid stress. Faced with a threat of danger or when under any kind of duress, the body’s natural alarm system goes off as it tries to protect itself against “an attack”. This triggers the release of cortisol, the body’s #1 stress hormone, whose function is to help the body confront difficult situations. Normally, the body’s relaxation response kicks in as soon as the danger is over. However, in today’s hectic society with the many challenges of daily life, our bodies are experiencing longer periods in “stress mode”. This leads to prolonged exposure to cortisol, also responsible for increased abdominal fat. Thus learning how to manage stress and helping your body return to its relaxed mode is important in reducing belly fat. Relaxation techniques e.g. deep breathing are quick and effective; also consider listening to music, taking a stroll for fresh air during lunch breaks, fun conversations with friends, or even a long bath after a busy day.

Eat MORE foods rich in proteins – because these are harder to digest than other food groups e.g. carbohydrates, the body burns up more calories during digestion, thus storing less fat. Switch to whole grain foods – couscous, millet, rice (brown, basmatic rice), wheat – these are more natural and generally low in fat. Incorporate more fiber in meals e.g. apples, cherries, oats, vegetables. Also increase levels of mono-unsaturated fats found in avocados, nuts, and soybeans, these prevent the accumulation of fat in the body including the abdominal area. It is believed that spicy foods like peppers help food breakdown quicker, less fat is hence stored.

Cut back on refined sugars, these are rich in calories, but low on nutrients and are found in sugary beverages, doughnuts, ice-cream, cookies, spaghetti sauce, mayonnaise, cereals, canned fruits and vegetables and other processed foods. Refined grains – white rice, some breads, cream of wheat – should be avoided as well, these are very starchy and low on healthy nutrients.

Avoid alcoholic drinks like beer rich in calories and carbohydrates; wines especially sweet wines – contain high amounts of sugar; if you must, clear gins and vodka are tend to be lower in carbs and calories. Switch out caffeinated and sugary beverages for healthier options e.g. green tea and apple cider vinegar which contain metabolism boasting antioxidants, and of course water.

Remember not to starve yourself, be sure to consume enough calories and focus on a balanced diet and some exercise.