What Are The Dangers Of Belly Fat & How To Get Rid Of It?
Reducing belly fat has always been a challenge to many people who are trying to lose weight. This is usually expected, as visceral fat around the belly is different from subcutaneous fat around the waist, arms, and love handles.
Subcutaneous fat sits beneath the skin and is relatively harmless, however visceral fat is deeply incorporated around the internal abdominal organs and is a metabolically active tissue. The tissue releases substances to those vital organs which increases the prevalence of numerous diseases such as cancer, diabetes and cardio-vascular problems. It can also lead to sleep apnea, fatty liver disease, and other health problems.
Visceral fat is genetically widespread in men and post-menopausal women.
The Dangers of Belly Fat:
Increased risk of heart disease
Increased risk of stroke
Increased risk of type 2 diabetes
Increased risk of some types of cancer
Sleep apnea
Fatty liver disease
Other health problems
How to Prevent Belly Fat:
Eat a healthy diet that is low in processed foods, sugary drinks, and unhealthy fats
Exercise regularly, especially strength training and aerobic exercise
Get enough sleep
Manage stress
How to Get Rid of Belly Fat:
Practicing high intensity interval training (HIIT), strength training combined with a well-balanced diet helps in shrinking the unhealthy mid-section.
Consuming enough proteins in your diet is key, as they make you feel full and help you build muscles.
Adding foods that are rich in monounsaturated fats, also known as good fats, help you stay fuller and satisfied for longer periods within a balanced diet. They also help to increase the basal metabolic rate allowing the body to burn fat quicker, especially from the stomach area.
Sources of MUFAs include: Avocado, canola oil, olive oil (the most) and olives, nuts (almonds, cashews, pecans, and peanuts), peanut butter and peanut oil, almond butter and sesame seeds.
Despite their benefits, MUFAs are still high in calories and portion control is key. Balance the amounts you consume, for example in a salad you can add either 10 almonds, ½ medium avocado or 2 teaspoons of olive oil.
Easy recipes or tricks to boost MUFAs consumption in your meals:
Breakfast ideas:
o Avocado on toast and scrambled eggs/omelet
o Natural peanut/almond butter on bagel/waffle with apple/banana/fresh fruit
o Flaxseed and nut butter added to smoothies
o Raw nuts added to granola/muesli and low-fat milk/yogurt
o Olive oil/olives added to cheese/labneh on whole wheat pita bread with zaatar (dry thyme with sesame seeds) and vegetables.
Lunch and dinner ideas:
o Traditional pesto with pine nuts, basil, parmesan cheese and olive oil
o Mediterranean salad with chickpeas, vegetables and olives/olive oil.
Within your days:
o Add nut butter, avocado, olives, olive oil, home-made pesto sauce, seeds or raw nuts to main meals such as cooked dishes (burgers, pizzas, fajitas, stews or pastas) or mixed salads that also contain chicken/feta/salmon/tuna/eggs, legumes/quinoa/bread/pasta/potato, vegetables and the olive oil with mustard/lemon/balsamic dressing.
Stéphanie