No one likes excess body fat anywhere, but belly fat is a particular cause for concern. This type of fat, also known as visceral fat, is found deep in the abdomen, around vital organs like the liver, pancreas, and intestines, and can cause serious health problems. If you’re piling on belly fat, it’s best to lose it as soon as possible, and it might be easier than you think. Here are five surprising habits that reduce belly fat. Read on to learn more and to ensure your health and the health of others, don’t miss these Sure signs you’ve already had COVID.
Think burning fat is all about spending hours on the treadmill or other forms of sweaty cardio? Experts say it’s not the most effective way – resistance exercise is key. A Report on studies 2021 found that resistance training — whether with weights, weight machines, or your own body weight — effectively reduces belly fat in healthy adults. Resistance training builds lean muscle mass, which helps you burn more fat even at rest. Experts recommend doing at least 150 minutes of moderate-intensity exercise per week, with two resistance training sessions. And doing more will yield more results: Research indicates that exercising for 60 minutes a day can burn up to 30% of your belly fat in three months.
But even if you can’t train for an hour a day, short bursts (or “exercise snacks”) can go a long way in burning belly fat. A recent korean study found that overweight people who climbed stairs at intervals twice a day for five minutes without stopping lost an average of 7.3 pounds of body weight and 5.5 pounds of body fat in just three weeks.
What does lying on your back have to do with burning belly fat? A lot, when it comes to sleeping. Not only is not getting enough sleep (less than seven hours) associated with belly fat growth, but when you hit the hay seems to have an effect as well. In a recent study published in Open JAMA Network, researchers found that people who went to bed after 10 p.m. had a 20% higher risk of being obese or having a large waistline. In people whose regular bedtimes were between 2 a.m. and 6 a.m., the risk was nearly double. Scientists believe late bedtimes may increase the production of stress hormones, which tell the body to shed and preserve belly fat.
According to a recent study published in the log Science and Practice of Obesity, people who drink more beer and spirits tend to have higher levels of visceral fat. Conversely, people who drank wine instead had lower levels of visceral fat. So if you let yourself go, you might want to exchange the libation of your choice. But don’t drink in the hope of burning fat. Experts say that because all alcohol is empty calories, it’s best not to drink it if you want to lose weight, or to drink only in moderation: which means no more than two drinks a day for men. , or maximum one drink per day for women.
The popular conception is that stress goes straight to your head and heart, but headaches, high blood pressure and heartburn aren’t its only complications – uncontrolled stress can also cause you to end up with an intestine. Feelings of stress cause the brain to produce more cortisol, the “stress hormone” that tells the body to store fat around the abdomen. “A study of stressed middle-aged Swedish men showed that those with the highest cortisol levels also had the biggest beer bellies,” says the American Institute of Stress. “Since abdominal fat also tends to increase cortisol levels, this can lead to an unhealthy vicious cycle, especially in women. There is no doubt that increased stress and/or cortisol can lead to increased abdominal fat and weight gain.” Stress reduction strategies like exercise and relaxation techniques can reduce floating cortisol and help reduce belly fat. And to protect your life and the lives of others, do not visit any of these 35 places where you are most likely to catch COVID.
Michael Martin is a New York-based writer and editor whose health and lifestyle content has also been published on Beachbody and Openfit. A contributing writer for Eat This, Not That!, he has also been published in New York, Architectural Digest, Interview and many others. Read more
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