Beer Belly

How to Get Rid of Abdominal Fat Naturally

Abdominal fat skin-fold measurement
Abdominal fat skin-fold measurement

Abdominal fat is a source of great concern for many, most especially those of the middle ages. People notice that as they grow older they tend to accumulate weight in the mid section of their body.  This gathering of weight as one goes through the mid age of live use to be called  “middle-age spread”. Some back then use to think that it is a sign of eating well or being rich . Today , that is no longer the thinking. People are now more informed about the health risk of abdominal fat.

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Risk Attached to Abdominal fat.

Visceral has too many inherent risk.
Visceral has too many inherent risk.

Abdominal fat is also known as visceral fat. Abdominal fat is of particular concern because it’s a key player in a variety of health problems, much more so than subcutaneous fat, the kind you can grasp with your hand. As we grow older we tend accumulate fat around mid rejoin of our boy. The sad reality  is the higher the abdominal fat, the the health.

The American Heart Association reports that men with a waist size over 40 inches (1000 mm) and women with a waist size over 35 inches (875 mm) should take immediate steps to lose weight in order to reduce the risk of developing diabetes, heart disease, stroke and other chronic conditions. Aside the health issues, having belly fat makes you appear unfit and is unsightly.

Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.

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Alternative ways to lose weight.

With people increasingly aware of the health risk of this kind of fat. Many have sort out various ways to lose weight. Some of this way involves the use of accessories,  fad diet, and the use of supplements.

Today, many people wear belts and waist trimmers. These accessories are not without their inherent health risk. They squeeze the skin and the internal organs of the body, forcing these organs into an unnatural posture.

Other people tend to use fad diet and Supplements, while these may give fast and easy result and you may get you midsection slim or trim in no time, I won’t recommended it because they not as safe as their manufacturers will have you believe.

The best way to lose abdominal fat is to do it naturally. I will recommend such and kindly read along as I will highlight how you can use this method. A while back I highlighted the fact about belly fat. You can read it here.

Natural Ways to Lose Weight

Going natural in the fight against abdominal fat is the best and safest method to combat the fat. When fighting it naturally your arsenal includes physical activity and diet( to eat and not to eat).

Physical Exercise
Physical Exercise help trim abdominal fat.
Physical Exercise has great Benefit.

As it turns out, abdominal fat response positively to physical activities and exercises. A study in the July 7, 2005 issue of the Journal of Applied Physiology stated that in order to garner results, you must work harder than the guidelines put forth by the American College of Sports Medicine or Centers for Disease Control and Prevention. Researchers also found out that exercise matching 20 miles of jogging per week results in belly fat loss, while ACSM/CDC guidelines simply prevent the accumulation of further belly fat.

A moderate-intensity physical activity — at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight. Strength training (exercising with weights) may also help fight abdominal fat. Spot exercising, such as doing sit-ups, can tighten abdominal muscles.

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Proper Diet
Assorted fruit
Fruit help in losing weight.

Diet is equally as important as physical exercise but one does not replace the other. To maintain a health body size our diet is important and we must adhere to it strictly. In this aspect it is important to take certain food and  also important to cut down on the intake of certain food.

  • Cut down certain food : Certain foods tend to aggravate the risk associated with abdominal fat. You need to make an effort to clean up your diet, specifically limiting saturated fat, trans fats and excessive sugars. Saturated fats are found in fatty cuts of meat, poultry skin, palm oils and full-fat dairy. Cut out sodas, energy drinks, flavored yogurts and sweets to reduce your intake and help with weight and belly fat loss.

  • Eat certain food : While it is important to eat for daily living, care must be taken on the size or the portion consumed and the kind of food consumed. Eating more complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks is very healthy. Eat low fat dairy because, as  noted in a 2009 study from Australia’s Curtin University, dieters who ate five daily servings lost more belly fat than their peers who consumed only three servings. Swap refined, white breads and rice for whole grain varieties. A study in the American Journal of Clinical Nutrition published in 2008 found that dieters who replaced their regular intake of white flours with whole grains experienced more loss of fat from the belly.
Go for Unsaturated fat.
  • Eat the right kind of carbs and oil: Nigerians have garri or fufu (cassava base products) as their staple food, these foods are packed with carbohydrates and starch,  cutting down on such will go along way in reducing abdominal fat. Battling belly fat does not mean you will avoid fat and oil completely, they are needed for balance diet.Instead go for heart healthy, monounsaturated varieties, found in safflower oil, coconut oil, olive oil, olives and nuts—when consumed in moderation—can actually assist your efforts to lose belly fat. Use heart healthy oils for cooking in lieu of butter or vegetable oil. Make your own salad dressing with olive oil, rather than mayonnaise.  In the Asia Pacific Journal of Public Health, lead researcher M.J. Soares wrote in 2003 that monounsaturated fats increase fat oxidation and impart a boost to your metabolism. The enemy here is not fat and oil but saturated fat. Avoid those completely.

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