Body fat has different effects, depending on where it’s placed on our bodies. And while the fat on the arms, legs, thighs and hips doesn’t appear good, it’s pretty harmless and benign when it comes to our health – since it simply stays there, and it’s relatively easy to fight against with simple exercises. On the other hand, the fat that’s accumulated in the abdominal cavity, astutely named visceral fat or belly fat is very harmful to your health.
It’s the most dangerous, and sadly, the most common kind of fat on the body. It is very metabolically active. It releases a very dangerous assortment of harmful chemicals. The chemicals cause inflammation, blood clots, block the arteries and increase blood pressure, as well as increase insulin resistance. They also modify the level of blood fats; increasing the amount of LDL cholesterol and triglycerides in the blood, and lower the level of HDL cholesterol. Or, in other words, cause diseases and illnesses like Alzheimer’s, diabetes, cancer, obesity and accelerate aging.
However, there are several things you can do to get rid of your belly fat. Below, we’ve gathered the most helpful ones.
- You need to exercise as often as possible. Create a weekly routine where you do aerobic (which are the most effective) exercises that last at least 30 minutes to ensure that you don’t accumulate fat in your abdominal cavity.
- Eat fruits and vegetables in your diet daily
- Eat beans every day
- Substitute white flour, potatoes, rice and sugar with brown sugar, whole grains and brown rice.
- Avoid eating trans and saturated fats – they increase belly fat exponentially
- Add omega 3 fats to your diet instead – they help reducing the accumulated fat
Maintaining your waist size is the best way to keep your health in check. The ranges are, as follows:
- For men, optimal waist size is less than 34 inches, measured at the hips, and the dangerous zone is more than 40 inches.
- For women, optimal waist size is 32 inches measured at the hips, with danger zone being more than 35 inches.