Having Belly Fat is normal, and even people who boast of their flat-abs have fat right under their skin to provide cushioning around your organs. While the triglyceride is the fat which circulates in your blood, the subcutaneous fat is the layer directly below the skin’s surface, but the visceral fat contributes to dangerous belly fat.
Too much of this visceral fat which gets stored around your heart, lungs, liver, and other organs affects your health. Thin people may also have visceral fat, and the key factor is to stay active and indulge in exercise and good diet, no matter what size you are.
Belly Bloating is likely to cause high blood pressure, type 2 diabetes, heart disease, dementia and certain cancers, as the fats get stored in unusual places around your organs and churns out proteins and hormones.
How to Know If You Have Belly Fat?
The accurate way to find visceral fat in your body is to get a CT scan or MRI, but the most-economical way is to check with a measuring tape. Take a measuring tape and wrap it around your waist at your belly button. Let the tape be snug, not too tight, and check the girth while you’re standing up. If you’re woman, the waist size should be less than 35, and if you’re a man the waist should be below 40 for your health sake.
The diet experts say having pear shape with bigger hips and thighs is safer compared to the Apple shape that indicates wider waistline and visceral fat.
4 Ways to Beat Belly Bloat
Regular exercise is the best ways to beat belly bloat, and trim all the fat including the visceral fat. Aim for half an hour of vigorous aerobic exercise at least 4 days a week. Brisk walking counts as your physical activity, as long as you sweat out and breathe harder with faster heart rate. Sitting for long hours promote tummy fat.
Also you can go for vigorous exercises like jogging, cycling or treadmill for 20 minutes a day 4 days a week. It slows down the visceral fat you gain and torch it. Start with a moderate activity and follow it up gradually with fitness programs, if you are not active.
Following a healthy diet is as important as Exercise, to effectively get rid of belly fat. When you lose weight on any diet, belly fat burns initially. Include diets high in fiber and low in carbohydrates- fish, poultry, lean meats, eggs. Consume health fats avocados and olive oil, which builds less visceral fat. Drink plenty of fluids and include lots of colorful vegetables and fruits.
3. Adequate Sleep
Getting the right amount of sleep of at least 6-7 hours each night can lower the measures of visceral fat. Ensure you stick to healthy sleep schedules. Sleep alone could not burn the belly fat, but it also matters. In fact a research study has found that individuals who slept for 6 to 7 hours a night for over 5 years gained less visceral fat compared to those who slept only for 5 or fewer hours per night
The higher is your stress, the more you weigh. Stress releases the hormone cortisol, which makes you yearn for high-calorie snacks that are stored around belly as fat. Deep breathing, mindfulness, and meditation can help you beat stress which in turn reduces the chances of recurring bloating. Peppermint oil has been shown to be effective in relaxing you and to fight against bloating and other digestive symptoms.
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