Losing belly fat is one of the toughest tasks which require a lot of commitment and a prescribed diet plan. Usually people are over-fed on myths and wrong diet advises. Diet is an important factor that has to be taken into consideration. Consulting a competent nutritionist works for a majority of people. Staying motivated is the biggest hurdle one has to face, when embarking on a program, and the required motivation is obtained by regular visits to the nutritionist.
There is no dearth of information on the stress that needs to be laid on healthy eating and avoiding junk food. However, losing weight, in particular losing the ugly abdominal fat, continues to be an uphill task, from where slipping and coming crashing down becomes a frequent risk.
Why is Removal of Abdominal Fat So Important?
Abdominal fat, or belly fat as it is commonly referred to, is not only an eyesore, it poses many health risks for the people struggling with it.
Types of Belly Fat
Fat that gets deposited in the abdominal area are of two types:
- Visceral Fat: Visceral fat refers to the fatty deposits around the major organs of the abdomen. People having more visceral fat are at the risk of developing metabolic disturbances, sleep apnea, cardiovascular diseases, diabetes, breast cancer, and gallbladder abnormalities.
- Subcutaneous Fat: Subcutaneous fat refers to fatty deposits below the surface of the skin (which you are able to pinch on).
Studies reveal that it is easier to purge visceral fat, than the subcutaneous belly fat, with exercise and diet regulation.
How Does Accumulation of Fat Happen?
Heredity and aging play vital roles in the accumulation of belly fat. Aging is a natural phenomenon which cannot be reversed. But as a result of aging, there are many changes that take place in the body. These changes include the loss of muscle and the accumulation of fat. With aging comes the loosening of muscles. When the muscles get loose, fat fills up the space. This leads to many health issues. Whatever the reasons may be, belly fat has to be dissolved for leading a healthy disease-free life.
Another important thing that needs a mention here is the fluctuations that take place in the hormones. This prevents the easy loss of abdominal fat. Harvard health publications have found that the rise in cortisol will lead to the decline of estrogen level which eventually results in the accumulation of fat in the abdominal region.
Is There a Way Out?
Just doing spot reduction cannot reduce visceral fat, although it will strengthen the abdominal muscles and you will look visibly thinner compared to prior with regular spot reduction techniques. Having said that, all is not lost. You can definitely reduce the visceral fat along with overall weight loss with regular exercise and diet changes. Experts say that a regular moderate intensity exercise regimen of 30 to 60 minutes daily, which includes strength training, will give good results, and bring down visceral fat as well as subcutaneous fat. Regularity and continuation is the key.
Dietary Modifications Required
- Reducing portion size.
- Including plenty of fruits, vegetables, and whole grains (complex carbohydrates).
- Avoiding or limiting highly refined stuff like white bread, pasta, sugar, refined flour (maida), etc. (simple carbohydrates).
- Avoiding saturated fats and trans-fats.
- Including polyunsaturated fats.
The various researches carried out in this field provide evidence that belly fat is a hard nut to crack and aggressive measures need to be undertaken in order to get rid of it for good.
