What is Belly Fat?

Abdominal obesity, also known as beer belly, beer gut, pot belly, front butt, spare tyre or clinically as central obesity, is when excessive abdominal fat around the stomach and abdomen has built up to the extent that it is likely to have a negative impact on health. There is a strong correlation between central obesity and cardiovascular disease.

Visceral fat, also known as organ fat or intra-abdominal fat, is located inside the peritoneal cavity, packed in between internal organs and torso, as opposed to subcutaneous fat‚ which is found underneath the skin, and intramuscular fat‚ which is found interspersed in-skeletal muscle. Visceral fat is composed of several adipose.

How to Judge your belly fat?

If your waist line is above the below parameters then you have belly fat and should take extra care to overcome belly fat:

Men (6Ft. tall) – Ideally below 36 Inches is normal; 36 Inches – 38 Inches means should be cautious to avoid health issues ; 39Inches and above needs immediate attention as it can lead to major health issues.

Women (5.5Ft Tall) – Ideally below 32 inches is normal; 32 – 34 Inches means should be cautious to avoid health issues ; 35Inches and above needs immediate attention as it can lead to major health Issues.

Major Reasons for Belly Fat:

Excess Processed Sugars: Processed Sugar (A Sweet Poison), excess sugar caused metabolic dys-function which include weight gain, abdominal obesity, decreased HDL and increased LDL and overtaxed liver function. Processed Food / Processed Meat: It contains all sorts of artificial ingredients, preservatives, added flavours ….etc which hamper your normal body function. High in calories and low in nutrients and fibre. Excess Salt: Leads to High BP and straining your normal heart function and putting extra strain on your arteries. Further effects the mucous lining of stomach leading to abnormal and unhealthy stomach tissues. It also causes Bloating, water retention in the body. Lack of Fibre: Daily Fibre recommended intake should be 40gms. Your diet plays a major role in regard to belly fat. Fibre is required for aiding digestion, stabilizing blood sugar levels, to reduce food craving, to clean the excess grease in the body…..etc Passive Lifestyle: In todays’ world most of us are dedicated to desk jobs where we sit for more than 8 hours. Our body needs at-least 30 min.s of daily vigorous exercise to stimulate our body system. Confusing Body Cycle: Our Body has clock and we need to maintain a proper life style by maintaining a time for our morning ablutions, exercise, “timely” healthy food and sleep.

How to Overcome Belly Fat:

Water: H2O plays a major role to overcome belly fat. Have at-least 2.5Ltrs of Water per day in regular intervals. Aids in weight loss, burns stomach fat, supports your liver and kidneys for better functioning and most importantly help in absorption of nutrients from the food you need. Say Yes to Protein and limit your Carbs: This plays a vital role. Incorporate protein in your diet regularly and limit your carbs (don’t avoid completely). Protein helps you to build lean muscles and makes your body burn more fat to break down protein (in-directly burning your body fat and increasing your muscle). Example: Protein – White meat (Chicken, Turkey, Sea food), Eggs, Milk Soy, sprouts, nuts, seeds, Kidney beans, Legumes and Milk; carbs – fruits and vegetables (this also provide minerals and vitamins naturally), wheat products, brown rice preferably. Fibre: Consuming more fibre trims your belly fat. Sounds good, yet very true. fibre slows down the emptying of food from the stomach and makes blood glucose levels rise and fall more gently. This provides a steady supply of nutrients for your body to use, which translates into feeling fuller longer. When you eat a fibre-rich meal, you can actually consume less food than you normally would, and still feel satisfied. Example: Fibre – Oats, Kidney beans, Chick peas, Beans, Barley, Fruits, Dates, Nuts, Coconut, Sprouts…etc Green Tea: A Cup of geen tea has much less caffeine (24-40mg) than a cup of coffee (100 – 200mg), but enough to have mild effect. Green tea shines in its massive range of antioxidents, catechins (protein antioxidents), EGCC (epigallocatechin gallate, substance to boost metabolism). Have 2-3 cups of green tea per day for 45 days to track the difference. Limit your Salt and Sugar: You can limit your salt and sugar by avoiding processed foods, packaged drinks (any sort) and fast foods. Further as an alternate to regular salt substitute it with Himalayan salt / Black salt or Rock salt as they are loaded with natural minerals. Regular Sugar can be substituted by Jagerry (non-centrifugal cane sugar), Honey or Brown sugar as they are also loaded with natural minerals for the body. However anything in excess is not good, So it is better to use salt and sugar very sparingly. Exercise: An active life-style is healthy than a passive life-style. Consider doing at least 30 mins of regular exercise every day (at least 5 days in a week) or you can indulge in any outdoor sport or activity which you enjoy. Example – Fast Walking, Jogging, Running, Swimming, Tennis, Basket Ball…..etc. Sound Sleep: Have atleast 8 hours of good sleep. Sleeping is a body cycle where the toxins from the body are removed, relaxes your body and mind and rather makes you healthy. You can sleep better if your follow – shut-down the laptops, tables and televisions at least 1 hour before bed time, maintain a regular time for your sleep, keep your bedroom dark, read a book before sleeping, Have warm bath at-least 1 hour before your bedtime, Finish your dinner atleast 2 hours before bedtime. Stress: Everyone has stress and has become a part of our lifestyle due to multiple factors. However it is important to de-stress ourselves by – Having a warm bath with essential oils, Talking your loved ones, watching your favourite show, Meditation is also a great remedy. In the worst case you can opt for a punching bag to punch it till your satisfaction (best solution for the worst case)

Belly fat can be reduced gradually if you can follow a healthy life style. Being natural is more healthy and opting for artificial methods to look healthy. Would definitely love to know your reviews in this regard.

By

TEJITH

(Information and Pictures Source – INTERNET)