When someone says belly fat….what is the first thing that pops in your head? A big bulbous tummy rolling over? It can be a disgusting thought and can certainly make one cringe! That immediately leads me to a question…how can you lose belly fat quickly? The good news is, there are plenty of people these days who have proven beyond doubt that you can lose fat significantly and quickly. The question is what do you do? There are plenty of methods. Some prefer methods that may not be safe. The best way is to change your lifestyle by eating heathy, taking part in plenty of exercise, getting rid of bad habits, challenging yourself mentally and to work hard, and to NEVER give in.
What is it?
Not only would belly fat have a physiological effect but also a mental one. Belly fat can reduce the confidence one may have to such a level that it can potentially, in the worst case scenario, lead to depression. Belly fat also would hamper your health to such an extent that your life expectancy can reduce significantly.
This fat, called visceral fat, is something that everyone has, including the people with abs. Visceral fat is important to the body. One of the functions of visceral fat is cushioning the organs. The problem with visceral fat lies in the quantity. As with any food, quantity is vital to the effective functioning and maintenance of the human body.
When there is excess visceral fat in the body, the result can be critical. The results can lead to many conditions that can reduce life expectancy.
Visceral fat settles and expands in your abdomen, nestling deep among your organs. It is also known as active fat because of its activity. It doe not just sit there, it gets straight to work. By nestling around the organs it results in excess release of hormones like cortisol and inflammatory substances called cytokines that affect the body’s production of insulin. The increase in the production of insulin results in conditions such as type 2 diabetes and heart attack.
The main reason people gain weight is due to their lifestyle. Diet or exercise alone will not reduce the excess fat. They both need to be incorporated within the lifestyle and managed to a degree such that the healthy lifestyle is prolonged.
How much belly fat is there in the body?
The best way to tell is via a CT scan or MRI. However, this would cost you a fair bit if you were to get this done of your own accord rather than be referred by your GP.
The best and most low-cost way is to measure your waist with a tape measure making sure the tape measure is level. To stay healthy, you would need to ensure your waist size is less than 35 inches for a women, and 40 inches for a man. In terms of the shape of your belly, it is better to have a pear-shaped belly than an apple-shaped one.
An individual with an apple-shaped belly would have a large waist and generally slimmer arms and legs compared to an individual with a pear-shaped belly who would have bigger hips and thighs. The individual with an apple-shaped belly would hold a large amount of fat in the abdomen increasing the risk of heart disease. On the other hand, an individual with a pear-shaped belly not only would have visceral fat to a lesser degree, but also, and importantly, most of the fat is stored in the extremities and not around the organs. The risk of heart disease or type 2 diabetes, for example, are therefore lower.
How do I get it off?!
Visceral fat loves inactivity. Of course diet is important, but, activity is a major way of getting rid of it. In order to ensure you get rid of the excess fat efficiently within a good period of time, there are a number of activities that can be taken. The main activities include the following:
Having said that, the above would be completely useless if you do not have the mental strength and discipline to carry it out in your weight loss program on a consistent basis. You will need discipline, will power, determination and perseverance.