Excess Belly Fat Removal: Ways for Overfat Adults to be Healthy
It has been reported that 91 percent of American adults are overfat. Overfat has been defined as having excess body fat that is sufficient to impair cardiometabolic or physical health. This problem mostly occurs in overweight and obese adults. In addition, the overfat condition is often due to excess abdominal fat. This excess abdominal fat called visceral fat, is the most dangerous kind because it can wrap around major organs, including your liver, pancreas, and kidneys. Consequently, these adults need to become familiar with excess belly fat removal methods to regain their health.
There are basically four areas overfat adults need to focus on for excess belly fat removal. They include:
- Exercise
- Diet
- Sleep
- Stress
Exercise for Excess Belly Fat Removal
This one method not only helps you burn visceral belly fat, but also helps with your sleep, and your stress.
In fact, 30 minutes of moderate exercise 5 days a week is a good start. For example, walking briskly enough to work up a sweat and harder breathing will cause your heart to beat faster than usual. But, if you want to speed up your workout, do 20 minutes of vigorous exercise like jogging or brisk walking 4 days a week.
Moreover, if you can’t jog you can walk on an inclining treadmill. Or you can do vigorous workouts on stationary bikes, ellipticals, or rowing machines.
Furthermore, you don’t have to walk or run to burn visceral fat. In fact, even raking leaves, walking, gardening, going to Zumba are all helpful.
Now, if time is an issue, instead of focusing on workouts like crunches, think of ways you can get in a workout during your daily activities. For example, using a staircase instead of a going up or down in an elevator.
Incidentally, moderate activities that raise your heart rate for 30 minutes at least three times a week, slow down how much visceral fat you gain. But to burn visceral fat, your workouts need to be stepped up in intensity.
In fact, research shows that a few quick bursts of high-intensity exercise — such as a 30-second sprint or intense pullup set — may be more effective, and easier to fit into your schedule. Incidentally, you can add bursts of higher intensity to any workout. Just speed up or work harder for a brief time, then drop back to a more mellow pace, and repeat.
Strength Training and Cardio
In one study, healthy middle-aged men who did 20 minutes of daily weight training gained less abdominal fat than men who spent the same time doing aerobic exercises, such as biking. Strength training is also good for women. You still need to do some cardio, but make sure to include strength training in your workouts.
Finally, remember to keep moving and stay active.
Diet for Excess Belly Fat Removal
Eat Soluble Fiber
In fact, Hairston’s research showed that people who eat 10 grams of soluble fiber per day build up less visceral fat than those who didn’t. For example, eat two small apples or a cup of green peas or half a cup of pinto beans.
More examples of soluble fiber include:
- fruits
- vegetables
- legumes
- oats
- barley
Eat high protein foods like:
- meat
- fish
- eggs
- dairy
- whey protein
- beans
Eat fatty fish
Also, try to eat 2–3 servings of fatty fish per week. Fatty fish like:
- salmon
- herring
- sardines
- mackerel
- anchovies
Avoid sugary foods and drinks
- soda
- punch
- sweet tea
- alcohol mixers containing sugar
Also avoid refined sugar that can lead to belly fat gain. Even natural sugars, such as real honey, should be used in moderation.
Instead, leafy greens, whole grains, nuts, and beans are all good for keeping away the visceral fat that stays deep in your belly.
In addition, limit the “saturated” kind of fats that’s in animal foods, coconut and palm oils, as well as full-fat dairy. Instead, look for fats that are better for you, like those from plant foods or fish like salmon, tuna, and mackerel that are rich in omega-3s.
Finally, cut back on carbs and alcohol.
Sleep
Studies show that getting 6 to 7 hours of sleep per night you gain less visceral fat over 5 years than those who slept 5 or fewer hours per night or 8 or more hours per night. This is because if you don’t get enough sleep, molecular changes occur at the tissue level. In particular, the adipose tissue attempts to increase its capacity to store fat. Which, in turn, results in weight gain.
Stress
When you are under stress your body releases the stress hormone cortisol. As a result, you tend to eat more sugary and fatty foods. Which, in turn, adds to belly fat.
Also, stress can make to sleep less, exercise less, and drink more alcohol. Regrettably, these activities increase belly fat.
So, to avoid these consequences, use stress relief methods like meditation, working out, listening to soothing music, among others.