We all know that belly fat can be a challenge to get rid of. But many do not know how dangerous it actually is.
There are two different types of body fat; Subcutaneous fat which is what you can see and visceral fat hidden deep in the abdomen; They wrap around our vital organs, which can lead to serious health problems such as some types of cancer, stroke, type 2 diabetes, and more.
Dissolving visceral fat is important to our health and well-being in general, says health expert Rajesh Shutalia to the medical website Eat this not that. Where she revealed the secrets of how to get rid of stubborn excess belly fat.
How to tell if you have visceral fat
“You can have a higher BMI and you can have lower visceral fat and that’s healthy, and you can have a lower BMI but visceral fat is high, and that’s risky,” says Rajesh Shotalia, independent pharmaceutical health and wellness consultant, founder of Simple Healthy Living. Too much, which is sometimes called ‘lean fat’ (thin on the outside but greasy on the inside). Why is this so dangerous? Because these fats put pressure on your internal vital organs such as the kidneys, heart, stomach and intestines, and in doing so, put a strain on your vital organs. For a man, a healthy waist circumference is around 35.5 and for a woman it is 31.5. But your health risks increase when your waist is larger; For example, women have an 80% risk of dying of 37.5 inches compared to 27.5 inches. Simply put, the belly fat around your waist is the most dangerous visceral fat.
Foods that cause visceral fat
Chotalia states that the categories of foods responsible for visceral fat are trans fats found in meat and dairy products as well as in fried or processed foods. Sodas, candy, processed baked goods, and other fructose-sweetened foods are also bad.
Keep moving and do a variety of things
Shotalia recommends doing aerobic exercise where you can breathe and do exercises such as normal walking or brisk walking for 30 minutes a day. She also suggests doing a digestive walk (after lunch and dinner for 15 to 20 minutes). If you start it after every meal it will help you a lot; It is also important to maintain and build your muscles. So work out with weights, do resistance exercises like push-ups and sit-ups, or do yoga.
Eat foods that contain fiber
Shotalia draws attention to everything that goes on inside you from morning until you sleep. Write it down and have a look at it. Make sure that the food you eat is rich in water, high in fiber, contains micronutrients such as vitamins and minerals, and in balanced calories. Your goal is to eat 70% of the right foods.
Just because they are liquids does not mean that coffee, tea, and soda are water-rich. In fact, it is very unhealthy and acidic for your body; Foods that fit in this category are vegetables, fruits, legumes, beans, some nuts, plenty of salad without oil, a fat dressing, and avocado, ground flax, and chia seeds as a good source of fat. You can also use sprouts like broccoli, alfalfa, fenugreek, beans, etc. They are rich in nutrition and low in calories.
Stress management and planning
Shotalia explains: We know we have to eat healthy and exercise (and we still can’t). Have you thought about why? Let’s think about it: because of busy work and stressful events in our lives we don’t plan our food; So when we feel stressed, tired and hungry we eat the food that appears and as we did not plan it. Then we eat what’s right (which are usually fast food that’s loaded with all the nasty stuff like fats, sugars, and oils that are processed and loaded with chemicals and preservatives). When you have a specific goal and take the time to plan food for the week and get groceries accordingly, you are well prepared so you have food ready when you need it and you don’t eat bad food.
Managing stress such as meditating, journaling, going to bed before 10 p.m. and getting up at 6:00 a.m. gives your body a rest. You’ll be less tired when you’re ready to start your day. You can get a professional coach or assistant in this field. Make it necessary and you will see positive results.