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Maintaining a trim midsection does more than make you look greatâit can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer. Losing weight, especially belly fat, also improves blood vessel functioning and also improves sleep quality.
Itâs impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you canât see but that heightens health risks
Hereâs how to whittle down where it matters most.
Try curbing carbs instead of fats.
When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six monthsâeach containing the same amount of caloriesâthose on a low-carb diet lost an average of 10 pounds more than those on a low-fat dietâ28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet.
Think eating plan, not diet.
Ultimately, you need to pick a healthy eating plan you can stick to, Stewart says. The benefit of a low-carb approach is that it simply involves learning better food choicesâno calorie-counting is necessary. In general, a low-carb way of eating shifts your intake away from problem foodsâthose high in carbs and sugar and without much fiber, like bread, bagels and sodasâand toward high-fiber or high-protein choices, like vegetables, beans and healthy meats.
Keep moving.
Physical activity helps burn abdominal fat. âOne of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,â Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin âwhich would otherwise signal the body to hang on to fatâand causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.
The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.
Lift weights.
Adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise.
Become a label reader.
Compare and contrast brands. Some yogurts, for example, boast that theyâre low in fat, but theyâre higher in carbs and added sugars than others, Stewart says. Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories.
Belly fat is the visceral fat surrounding the liver and other organs in the abdomen, close to the portal vein that carries blood to the liver. This fat can be harmful to the body but proper measures can be taken to reduce belly fat. That said, spot reduction is not a practice that is recommended by HealthifyMe. However, we look at what one can do to reduce belly fat.
Table of Contents:
Causes of Belly Fat
Tips to Reduce Belly Fat
Exercises to Reduce Belly Fat
Fat Loss Diet Plan
The Dangers of Belly Fat Accumulation
Causes of Belly Fat
Contrary to popular belief, people with a normal body mass index(BMI), but having excess belly fat, also face increased risk of the above health problems. Here are a few potential reasons for the accumulation of excessive belly fat:
Sugary food and beverages: Studies have shown a link between high sugar intake and excess belly fat. This is mainly due to the extra refined sugar added during processing. While excess sugar in any form can be harmful, sugar-sweetened beverages are especially problematic.
Alcohol: Another possible cause for sudden belly fat gain is alcohol. Studies have linked the excessive consumption of alcohol to an increase in belly fat, with one study finding that men who consumed more than 3 drinks a day were 80% more likely to have excess body fat.
Sedentary lifestyle: Oneâs activity levels also play a major role in the accumulation of belly fat. A study showed that people who performed resistance training or aerobic exercise for a year after losing weight were able to prevent abdominal fat gain, while those who did not exercise faced a 25-38% increase in belly fat.
Stress: Cortisol, commonly called the âstress hormoneâ, is produced by the adrenal glands in stressful situations. While stress drives overeating, cortisol causes the excess calories to be stored as fat in the belly.
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The clinical use of ketogenic diets for epilepsy and cancer: what does the science say? New subscribers to our e-newsletter always receive a free gift. Get yours here: https://nutritionfacts.org/subscribe/ âKetoâ has been the most-searched keyword on NutritionFacts.org for months, and I didnât have much specific to offerâŚuntil now. This is the first in a 7-video series. Here is whatâs to come: ⢠Keto Diet Theory Put to the Test (http://nutritionfacts.org/video/keto-diet-theory-put-to-the-test) ⢠Keto Diet Results for Weight Loss (http://nutritionfacts.org/video/Keto-diet-Results-for-Weight-Loss) ⢠Is Weight Loss on Ketosis Sustainable? (http://nutritionfacts.org/video/is-Weight-Loss-on-Ketosis-Sustainable) ⢠Are Keto Diets Safe? (http://nutritionfacts.org/video/are-keto-diets-safe) ⢠Keto Diets: Muscle Growth and Bone Density (http://nutritionfacts.org/video/Keto-Diets-Muscle-Growth-and-Bone-Density) ⢠Does a Ketogenic Diet Help Diabetes or Make It Worse? (http://nutritionfacts.org/video/does-a-ketogenic-diet-help-diabetes-or-make-it-worse) For an overview of my cancer work, watch How Not to Die from Cancer (https://nutritionfacts.org/video/how-not-to-die-from-cancer). Have a question about this video? Leave it in the comment section at http://nutritionfacts.org/video/is-keto-an-effective-cancer-fighting-diet and someone on the NutritionFacts.org team will try to answer it. Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at http://nutritionfacts.org/video/is-keto-an-effective-cancer-fighting-diet. Youâll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics. If youâd rather watch these videos on YouTube, subscribe to my YouTube Channel here: https://www.youtube.com/subscription_center?add_user=nutritionfactsorg Thanks for watching. I hope youâll join in the evidence-based nutrition revolution! -Michael Greger, MD FACLM Captions for this video are available in several languages. To find yours, click on the settings wheel on the lower-right of the video and then "Subtitles/CC." Do you have feedback about the translations in this video? Please share it here along with the title of the video and language: https://nutritionfacts.zendesk.com/hc/requests/new To view the subtitles in transcript format, click on the ellipsis button below the video, choose "Open transcript", and select the language you'd like to view them in. Image credit: Ted Eytan / flickr https://NutritionFacts.org ⢠Subscribe: https://nutritionfacts.org/subscribe ⢠Donate: https://nutritionfacts.org/donate ⢠Podcast : https://nutritionfacts.org/audio ⢠Facebook: www.facebook.com/NutritionFacts.org ⢠Twitter: www.twitter.com/nutrition_facts ⢠Instagram: www.instagram.com/nutrition_facts_org ⢠Books: https://nutritionfacts.org/books ⢠Shop: https://drgreger.org
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