People store most of their fat in two ways - you can see and you can not .
The fat that you can see under the skin on the thighs , hips , buttocks and abdomen. This is called subcutaneous ( under the skin ) fat.
Fat is not is deeper inside, around the vital organs (heart, lungs , digestive system, liver, etc. ) in the chest ,{belly fat} abdomen and pelvis. This is known as fat " visceral " .
Many people are embarrassed to be seen fat . But really , is the hidden fat - visceral fat - which can be a big problem , even for thin people .{belly fat}
As another body
- We have all the visceral fat - and that's not bad at all. It provides necessary damping around the organs .
- But the fat just sits there . It is " a lot of harmful substances ," said Kristen Hailstone , MD , assistant professor of endocrinology and metabolism at the School of Medicine of Wake Forest. And they have too much of it is related to an increased risk of developing hypertension , type 2 diabetes , heart disease , dementia and some types of cancer, including breast cancer and colon cancer .{belly fat}
How to get extra visceral fat
- When a body obesity , which may lack safe places to store fat and start storing in and around organs like the whole heart and liver.{combat belly fat}
- What type of problem that is created ? Carol Shively , PhD , professor of pathology comparative medicine at Wake Forest School of Medicine , said that " fatty liver disease was , until recently , very rare in non-alcoholics. But the rise in obesity ,{belly fat} there are people whose deposits are so full of fat that fat is deposited in the organs. Moreover, he said, more fat is deposited in the heart .{belly fat}
Check your risk
- The most accurate way to determine the amount of visceral fat you have is to get a CT scan or MRI . But one need not go so far to get an idea of whether the fat within you is putting your health at risk .{belly fat}
- Get a tape measure, wrap around your waist, and check your perimeter.{belly fat} Not while standing , and make sure the tape measure is level.{belly fat}
- For a minimal effect on your health, you want your waist should be less than 35 inches if you are a woman and less than 40 inches if you are a man .
- Having a " pear shaped " - the hips and thick thighs - is considered more secure than an " apple shape " , which describes a larger size tower .{belly fat}
- " What we're really showing with pear against " Hailstone said , " is that if you have more abdominal fat is probably an indicator that is more visceral fat . "
Thin people also{combat belly fat}
- But even if you are thin , you can always have too much visceral fat.{belly fat}
- This is part of their genes. Some people have a genetic predisposition to store visceral fat
- Physical activity also . Visceral fat and inactivity . A British study found that thin people who maintain their weight through diet alone , lack of exercise, are more likely to have healthy levels of visceral fat.
- So the message is to be active , no matter what size you are .{belly fat}
4 steps to combat belly fat
- There are four keys to control belly fat : Management of exercise, diet , sleep and stress.
- Exercise : Vigorous exercise Trim fat as visceral fat . It can also slow the accumulation of visceral fat tends to occur in recent years. But forget spot- reduction . No moves you can make that specifically target visceral fat .{belly fat}
- Half an hour of vigorous aerobic exercise , held four times a week is ideal.{combat belly fat}
- Jog if you are in shape, or walk quickly to a slope of a treadmill , if you are not ready to go running . Vigorous workouts on exercise bikes and elliptical machines and rowing are also effective , says Duke researcher Chris Slentz , PhD .{belly fat}
- Moderate activity - increase your heart rate for 30 minutes at least three times a week - also helps. It slows down the amount of visceral fat you earn. But the torch visceral fat, your workouts may need to be reinforced .{belly fat}
- " Rake leaves , walk , garden, go to Zumba , playing football with his children. He does not need to be in the gym," said Hairs ton .{belly fat}
- If not active at present, it is a good idea to consult with your physician before starting a fitness program .{belly fat}
- Diet: There is no magic diet belly fat . But when you lose weight on any diet , belly fat usually goes first.
- A diet rich in fiber can help . Hairston research shows that people who eat 10 grams of soluble fiber a day - no other changes in diet - less visceral fat accumulate in time than others. It's as simple as eating two small apples , one cup of green peas , or a half cup of pinto beans .{belly fat}
- " Even if everything else remains the same, but rose to a bread high in fiber , which could be more able to maintain their weight over time ," said Hairston .
- Sleep: Getting the right amount of closing the eyes helps . In one study , people who received six or seven hours of sleep per night gained less visceral fat over five years compared to those who slept five hours or less per night or less than eight hours per night . The dream may not have been the only thing that mattered - but it was part of the picture .
- Stress: It's inevitable, but what you do with your stress problems .{combat belly fat}
- You probably already know that people do not tend to make better food choices when they are stressed . And when there is a chronic stress, which can be a problem.{belly fat}
- Shivery recommends getting social support ( in turn to friends and family ), meditation and exercise as a way to manage stress. Registration for a workshop or counseling can help tame your stress.{belly fat}
- Short on time ? " If you can afford the time to do one of these things," said Shivery , "exercise is probably the most immediate benefits because it gets both obesity and stress. "
