How to lose stomach fat - Fat in the stomach not only affects appearance but is also harmful to general health conditions. Distended stomachs are dangerous because of the accumulation of fat in the stomach. What are the dangers of stomach fat that can be caused? And how do you reduce stomach fat? See the explanation.
Stomach fat is caused by fat accumulation in the body in the abdomen. Fat in the abdomen consists of two types, namely subcutaneous fat and visceral fat. Subcutaneous fat is fat that is under the skin tissue layer. This fat can be pinched and seen.
While visceral fat is around the organs in the body so it is not visible. Visceral fat is often referred to as obesity in the stomach. Besides being dangerous because it can increase the risk of certain diseases, such as heart disease, visceral fat is very difficult to remove.
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What causes stomach fat?
Like obesity in the body, abdominal fat arises because food intake exceeds the energy needed for physical activity. If you eat too much, especially foods that have high sugar and cholesterol levels and you rarely exercise, then you will experience fat accumulation in the body, including fat in the stomach.
History of obesity in the family, lack of sleep, the habit of consuming alc0h0l, and high stress also affect the appearance of abdominal fat. Old age and hormonal imbalances in menopausal women also make it easier for stomach fat to develop.
Harmful stomach fat
Measure your waistline to find out if you have obesity. When measuring your waist circumference, you can use a meter looped in your stomach. The position of the meter is parallel to the tip of the pelvis and navel. A man is said to be fat when his waist circumference exceeds 102 cm. Whereas for women, above 89 cm.
To monitor nutritional status, you can also calculate body mass index. The higher the body mass index number, the more the amount of fat in the body.
Dangers posed by the accumulation of stomach fat
For those of you who have stomach fat because most fat is buried, you should be aware, because this condition increases the risk of a number of dangerous diseases.
Collection of fat in the body can release inflammatory compounds and hormones that can interfere with the body's metabolism. Inflammatory compounds are also called cytokines. This substance can cause inflammation in the body thus increasing the risk of heart disease, stroke, and high blood pressure. The researchers also found that cytokine compounds can cause certain cancers. It is said that stomach fat is closely related to colon cancer, esophageal cancer, and pancreatic cancer.
The danger of abdominal fat is also associated with an increase in the production of bad cholesterol and a decrease in the production of good cholesterol. That is why abdominal fat can increase the risk of high cholesterol. In addition, excess fat also causes insulin to be less effective in controlling blood sugar thus increasing the risk of diabetes. In addition, excess fat can also cause respiratory problems, even increasing the risk of early death due to cardiovascular disease.
How to lose stomach fat
As explained earlier, visceral fat is fat which contributes to the appearance of abdominal fat. Unlike subcutaneous fat that is close to the skin, this fat is located around the internal organs, making it difficult to remove. However, you can do several ways to reduce stomach fat.
You can tighten your abdominal muscles with sit-ups or other movements, but just doing these exercises will not significantly eliminate stomach fat. Perform a combination of diet and exercise strategies aimed at reducing weight and reducing total body fat.
Although shrinking abdominal fat is not an easy matter, you still need to try to overcome stomach fat. The following are some ways that can be done.
Pay attention to the food consumed and the calorie intake
To reduce fat in the stomach, you need to reduce calorie intake in the tub. Consumption of calories is at least reduced by 500-1000 calories per day from the total needs. Reduce carbohydrates and start eating lots of vegetables, fruits, low-fat dairy products, whole grains, and lean proteins.
Expand physical activity
Lack of activity can make it difficult for you to reduce stomach fat. Start getting used to exercising, with a combination of some weight training and if you are not used to doing strenuous exercise, start with a walking routine, jogging or yoga.
Reduce the consumption of alc0h0lic beverages
Besides being not good for health, alc0h0lic drinks can also cause stomach fat.
Stress can also trigger stomach fat. If you have a lot of problems, talk to the people closest to you, try to meditate, and relax.
Sleep deprivation can cause increased appetite, which affects diet. Many studies have also found that sleep deprivation affects weight gain. Daily sleep recommendations for adults are 7-8 hours per day.
To shrink the size of the stomach start to live a healthy life by maintaining your food consumption, changing your lifestyle, and diligently doing sports to avoid the danger of stomach fat. You can consult a nutrition doctor if you want to reduce excess belly fat and maintain the ideal weight that is right for you.