Health Risks of Belly
Fat
5 Tips to Burn Belly
Fat
From the Team Beachbody Club - Join Today and Workout to
Win!
Which of the following types of
body fat is most harmful to your health?
- Underarm fat
- Hip, thigh, and
buttock fat
- Abdominal fat
- None of the above
- All of the above
|
 Answer: 3.
We're all pretty aware of the
difference between the good and bad types of consumed fat. Saturated fats clog
arteries whereas unsaturated fats typically aid our health. For example, you
can probably agree that eating a cheeseburger with a bag of potato chips isn't
the best option when compared to a fresh salmon fillet and a side of greens
dressed with olive oil. But what about the other side of the story? What about
the different kinds of body fat we carry?
Belly fat: the bad news
The reason C is the answer is
because abdominal, or belly, fat is the kind that lies deep inside the body.
Doctors call this visceral fat because it wraps around your "viscera"—your
vital organs such as your heart, liver, lungs, and stomach. And against
conventional wisdom, it's not lifeless fat. It actually acts like an organ
itself, generating hormones that can actually cause weight gain while
preventing the production of healthy substances that can lead to weight
loss.
In fact, studies just coming out
are changing the way doctors view obesity as they learn more about visceral fat
and how it can change the body's internal chemistry. What this fat ultimately
does is cause us to age quicker and become vulnerable to disease.
Belly-burning tips
 But
here's the good news: it's relatively easy to get rid of visceral fat. Why?
Because abdominal fat is metabolically very active. You're not stuck with it
forever; you can burn it up! Just follow these five important tips:
- Amp up your cardio routine.
Cardiovascular exercise, which is any activity that gets
your heart rate up for an extended period of time, is an excellent way to burn
fat and accelerate your metabolism. If you haven't been keeping a regular
cardio routine, start one today. Go for a brisk walk, a hike in the hills, or
pop in an exercise video. And if you're a veteran cardio queen or king, add 10
more minutes to your regular routine. Take it to the next level and challenge
yourself!
 Do more strength training. Adding
resistance with weights, balls, or bands to your workout allows you to increase
your lean muscle mass and boost your resting metabolism. You'll burn more even
while you're sitting on the couch . . . sleeping!
 Don't forget to make time for rest and relaxation!
Try meditative yoga, set aside 30 minutes a day to read a
book in your favorite chair, or take a warm bath before bedtime. We need
time-outs at least once a day to catch our breath in our bodies and minds. The
less stress we have, the easier it is to control those stress-related hormones
that tell the body to hold onto fat.
 Focus on nourishing your cells with healthy
unsaturated fats, such as those from nuts, olive oil, and
fish. Avoid the saturated and trans fats commonly found in processed, packaged
foods and fatty cuts of meat. Try to keep your intake of healthy fats at
approximately 30 percent of your daily caloric intake.
 Focus on waist size, not pound size.
If you're on a weight-loss plan or are about to start one,
don't worry so much about what the scale reads. As you trim body fat and
increase lean muscle mass, you might not see a huge difference on the scale
right away. So instead of using that to gauge your progress, measure your
waistline once a week and track your results. Chances are you'll see your
waistline get smaller! |
