I have mentioned earlier that spot reduction is a myth. And I still stand by that thought. However, when you start to eat healthy and move your body regularly, as you see a drop in your weight, you will want to target your visceral fat. This type of fat is stored deep inside the belly, wrapped around the organs, including the liver and intestines.
Heart disease, Alzheimer’s, type 2 diabetes, stroke, and high cholesterol are some of the conditions that are strongly linked to too much fat in your trunk.
Introduction to belly fats
Extra pounds tend to park themselves around the midsection. These are called visceral fats.
Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer. In women, it is also associated with breast cancer and the need for gallbladder surgery. Increased body weight is an established risk factor for formation of gallstone according to a study published in 2021.
Visceral fat is also directly linked with higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol, and insulin resistance.
So how do we work on belly fat (visceral fat)?
Prioritise Movement: It’s no surprise that exercise and diet are two important factors to keep your overall weight under control. Performing N.E.A.T (Non Exercise Energy Thermogenesis) daily as well as scheduling time for structured exercise may both be very effective in losing belly fat.
N.EA.T refers to adapting daily activities to increase energy expenditure. It’s a way to speed up your metabolism and burn additional calories without actually exercising. As well as scheduling time for structured exercise are both effective ways to increase your metabolism. Strength training may also help with toning abdominal walls.
Incorporate diet rich in whole foods : Stop eating highly processed foods. For instance, an apple over an apple juice. A kale salad over a kale crisp bought from a shop.
Don’t fear carbs, instead fear Saturated fats: A diet rich in complex carbohydrates and healthy fats sourced from whole foods such as nuts, seeds, olives and avocados will help with your weight loss efforts. Avoid any kind of refined oils, butter and never consume foods that contain trans fats. Thus focus on switching saturated and trans fats to polyunsaturated fats. Check the label of any packaged food you buy.
Think meal plan, not diet : Stop following diet plans. Plan your meals thinking of high fibre-high and high protein rich foods. Most whole complex carbs will also contain both of these nutrients. For example ⅓ cup cooked brown rice has 1.1 grams of dietary fibre and 1.83 grams of protein whereas white rice has only .2 grams of dietary fibre and 1.42 of protein. That is why your focus should be to eat whole plant foods such as beans, legumes, vegetables, tofu and edamame. The strategy above will save you from stressing about counting calories. This is not a sustainable practice and you will lose track of your calorie intake sooner or later.
Focus on Fibre: Foods that are high in refined carbs and sugar don’t actually tame your hunger, so you end up reaching for more. When your food has high fibre content, it increases your satiety level. For example if you eat white rice, you will observe, you can eat more whereas with brown rice you can eat comparatively less and yet feel full. This is due to the fibre which is intact in brown rice whereas the milling process removes the fibre from the white rice.
Also focus on foods that are present in its whole form. Incorporate fibre rich soluble diet. Food such as fruits, vegetables, barley, oats, legumes are all great sources of soluble fibre.
A 2015 study from the Annals of Internal Medicine showed that for those who have a hard time following a strict diet, simplifying the weight loss approach by just increasing fibre intake can still lead to weight loss.
Hang out with health-focused friends : Community helps as research shows that you’re more apt to eat better and exercise more if your friends and family are doing the same. So find a workout buddy or get your partner on board. Make your journey fun and keep each other accountable. Acknowledge the fact that losing belly fat may be hard but it’s not impossible. Stay patient and don’t stress about quick results.
You don’t need to follow a special restrictive diet or workout in the gym for hours to lose visceral fat. Focus on getting fitter instead of getting a low number on the weighing scale.
Disclaimer: Always consult your GP/PHYSICIANS. This article is no way giving you any medical recommendations or asking you to override your doctor’s advice. Nurture Yourself is not responsible for any health issues you may have or develop in future.