Abdominal big – also known as visceral or abdominal fat – is the metabolically “active” fat stored around major organs such as the liver and is linked to serious health conditions such as cancer and diabetes. “Reducing waist circumference is imperative to reducing your risk of chronic health problems,” says David B. Samadi, MD. “It won’t happen overnight, but the sooner you start working to lose belly fat, the sooner you reduce your risk of developing heart disease.” Here are five proven ways to get rid of belly fat, according to doctors. Read on and to ensure your health and the health of others, don’t miss these Sure signs you’ve already had COVID.
There is plenty of evidence linking poor sleep (less than seven hours a night) to excess weight, especially belly fat. If you want to control your abdominal fat, prioritize sleep. “Normally, fat is preferentially deposited subcutaneously or under the skin”, says Virend Somers, MD, PhD. “However, insufficient sleep appears to redirect fat to the more dangerous visceral compartment. Importantly, although during recovery sleep there was a decrease in calorie intake and weight, visceral fat continued to increase. This suggests that insufficient sleep is a previously unrecognized trigger for visceral fat deposition, and that catch-up sleep, at least in the short term, does not reverse visceral fat accumulation. these findings implicate insufficient sleep as a contributor to the epidemics of obesity, cardiovascular and metabolic disease.”
According to experts, a healthy and balanced diet is essential to reduce belly fat. “Avoid skipping meals and keep meal times as regular as possible,” says Dr. Samadi. “It reduces the feeling of hunger that causes you to crave convenient high-calorie foods such as crisps, candy, or other high-fat, high-sugar, high-calorie foods and beverages. Don’t spend more than four hours without eating helps stabilize blood sugar and keeps your metabolism running smoothly.”
Excessive sitting is linked to increased belly fat, so be sure to move frequently throughout the day. “Since it’s so hard for people to lose weight and keep it off, it’s best to prevent weight gain in the first place,” says Harvard Health. “Encouragingly, there is strong evidence that staying active can help people slow down or avoid the ‘middle-aged spread’: the more active people are, the more likely they are to keep their weight stable; the more sedentary, the more likely they are to gain weight over time.”
Stress and excess weight, especially belly fat, are unfortunately closely linked. “Stress creates a fight or flight response by the body, which causes an adrenaline rush,” says Emmie Satrazemis, RD, CSSD. “When stress is channeled in a negative way, such as when the daily or chronic stress of life events does not result in the need for an immediate release, the excess nutrients released by your stress response can be stored as belly fat. So it’s no wonder that excess stress could be preventing you from losing weight.”
Working out isn’t just good for your overall physical and mental health, it can also help blast belly fat. “Aim to get at least 150 minutes of moderate to vigorous exercise per week,” says Dr. Samadi. “Break that down into 30 minutes of exercise five days a week. The greater the frequency, duration and intensity of physical activity, the more weight you will lose, especially in the abdominal region.And to protect your life and the lives of others, do not visit any of these 35 places where you are most likely to catch COVID.
Ferozan Mast is a science, health and wellness writer passionate about making science and research-based information accessible to the general public. Read more