Many of us would unfortunately agree that belly fat is one of the hardest things to get rid of once it has become an established feature of your shape.
It may prove difficult to shift, but there are definitely some ways to fight back against the flab and shrink that stubborn stomach area to the size you want it to be.
Some of us may joke about having a spare tire or a muffin top, but it is actually no laughing matter when you think of some of the potential health problems you could be storing up.
There are two types of belly fat. Subcutaneous fat, which is basically the wobbly “love handles” that you can grab hold off and then there is the more dangerous visceral fat, which is stored around your vital organs.
Your aim should be to reduce your levels of both types of fat and here are six steps that can help you to improve your health and appearance.
Here are 6 things you help you fight unwanted belly fat…
There is actually a positive point about visceral fat. This is the fact that it does yield fairly easily to aerobic exercise.
This means that by taking regular exercise like running, swimming and cycling, you can burn some calories and reduce your exposure to bad fat at the same time.
Watch your protein intake
Protein needs to play a starring role on your plate. Part of the natural aging process is that your body starts to produce more insulin, which encourages fat storage around your belly.
Try to make your diet high in protein by following a diet plan like The Dukan Diet which will help counteract the threat of increased levels of insulin in your body as well as help you lose weight.
Plenty of polyunsaturates
When you consider that saturated fat promotes more visceral fat than polyunsaturated fats, it makes plenty of sense to try and favor foods that give you the chance to consume plenty of polyunsaturates.
Fish, nuts and seeds are good examples of the sort of foods you want to try and consume in your battle of the bulge.
In addition to healthy eating and plenty of exercise, it might also be worth considering cosmetic surgery. You can explore more options with specialist clinics like KRPlasticSurgery.com to help you get your shape back if diet and exercise isn’t giving you the results you want.
There are plenty of examples where people need some extra help to achieve the weight loss targets that they need to meet for not just the sake of their appearance, but also for the benefit of their long term health prospects.
It is fair to say that yoga may not be for everyone, but it is a form of exercise that can help to successfully reduce your levels of visceral fat.
Even if you don’t want to do yoga, any sort of relaxation exercise such as deep breathing, can have a positive influence in reducing levels of the stress hormone cortisol, which is a contributory factor towards belly fat.
Get plenty of sleep
Staying on the subject of relaxation, regular sleep can certainly help in your fight against belly fat.
If you get five hours or less of sleep, you are increasing your visceral fat levels, so get your head down and improve your body while you snooze.
There is no need for midriff mayhem if you follow these simple tips to keep your belly fat under control.
GUEST BLOGGER: Dr. Kevin Ruhge is a member of the surgical staff at Huntington Hospital, Huntington Outpatient Surgery Center, and the Arcadia Outpatient Surgery Center. A member of the American Society of Plastic Surgeons, he specializes in cosmetic surgery of the face, body and breasts. He also enjoys sharing his health research and insights online. Keep up with Dr. Ruhge’s posts on Facebook.