Getting Rid Of Belly Fat


Steps To Get Rid Of Belly Fat

Before outlining steps to get rid of belly fat, a quick review of the difference between subcutaneous fat and visceral fat.  Visceral fat is the fat that forms around organs and is often found in the belly.   Following these steps can help us get rid of belly fat and reduce other health risks.

Another way to simplify subcutaneous fat and visceral fat is that generally, the fat you see when you look in the mirror is just under the skin like on your hips, thighs buttocks or abdomen, but the fat you can’t see is the visceral fat.  It is deeper inside, maybe around your heart, lungs, liver or stomach.  Visceral fat can be a real danger if too much is allowed to form around your organs.  This fat can be there with thin people or overweight people.


A little bit of visceral fat can be beneficial in providing a little bit of cushioning around your organs.  This visceral fat, however, makes unhealthy substances.  Having too much of it is now linked to a much higher risk of developing diabetes, heart disease, high blood pressure, dementia and even certain cancers.


How Can You Tell How Much Belly Fat You Have?

To determine just how much visceral fat you have, you would have to do a CT scan or MRI. Unless you have serious health concerns and suspect visceral fat as the culprit, you probably don’t want to go to that expense.  Experts tell us that we can get a general idea by using a measuring tape.  Wrap it around your waist while you are standing up to check your girth. They say that  you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man.


You probably have heard the pear vs apple shape thing, right?  Having a pear shape, which means fatter hips and thighs is considered safer than an apple shape, which describes a wider waistline.  The assumption is that if you have an apple shape, you likely have more abdominal fat, so more visceral fat.


4 Steps To Getting Rid Of Belly Fat

These 4 steps to getting rid of belly fat probably aren’t anything new to you, at least two of them.  They are exercise, diet, sleep and stress management.


1. Exercise: Vigorous exercise trims fat, including visceral fat. It can also slow down the build-up of visceral fat that tends to happen over the years. Spot-reducing doesn’t really target visceral fat directly.

Half an hour of vigorous aerobic exercise, done 3-4 times a week.

It is important to go slow though if you are out of shape and as your fitness level improves, you can adjust your exercises that you choose.  If you haven’t exercised for a while, you wouldn’t want to just start jogging.  You may want to take some walks or use the treadmill, stationary bike or rowing machine.

Engaging in the activity that raises your heart rate for 30 minutes at least three times per week slows down how much visceral fat you gain. Then when you are ready you increase your workouts to burn some of that visceral fat off.

I think it is important to find activities you enjoy.  There are fun exercise programs, videos and even active games that can make exercising more fun, which in turn will help you be more consistent in continuing.

Remember to check with your health care provider before starting a new fitness program.


2.  Diet:  Belly fat can be stubborn, but generally, as you are losing weight on any good diet plan, belly fat often goes first.

A fiber-rich diet may help, even just getting 10 grams of soluble fiber per day can help you slow down visceral fat from forming.  Some examples how to get that amount would be a large apple, a cup of green peas or a half-cup of pinto beans.


3.  Sleep: Getting the right amount of shut eye helps. In one study, people who got six to seven hours of sleep per night gained less visceral fat over 5 years compared to those who slept five or fewer hours per night or eight or more hours per night. Sleep may not have been the only thing that mattered — but it was part of the picture.


4.  Stress: It’s unavoidable, but what you do with your stress matters.

No doubt everyone has experienced, at one time or another, that you don’t always make the best food choices when you are stressed.  If you have chronic stress, then that can be a problem.  Typical ways to decrease stress is a relationship with the Lord, praying, getting enough sleep, exercising, social support and getting good consistent nutrition.


Studies are showing that controlling stress may be the most important out of these 4 tips to getting rid of belly fat. 

For more information on a healthy effective exercise program that you can do in only 15 minutes 3 times a week, get more information here.


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