Everyone has fat around their abdominals, even skinny people or ones with flat abs. Many people focus workouts to flatten their belly, or are constantly working towards the perfect six-pack. What is most important about obtaining a flat belly is the decrease in health related issues excess belly fat cause. Visceral fat is deep fat around your heart, lungs, liver, and other organs. This can be an issue for everyone, including skinny people. Some fat is necessary to pad and protect the organs, but excessive amounts can cause high blood pressure, type 2 diabetes, heart disease, dementia, and increase your risk for certain cancers.
One way to easily check if you are at risk is to measure around your waist at your belly button. You put yourself at greater risk above 35 inches for a man, and 40 inches for a woman. Here is some helpful information for those looking to lose inches around their waist to decrease health risks, and those looking to flatten and define the belly.
- Exercise!! – Being inactive (even for thin people) can cause visceral fat to build up around organs. Vigorous exercise trims all types of fat. 30 minutes of moderate exercise at least 3 days a week will help slow visceral fat gains, but to get rid of the fat you’ll need more vigorous exercise. Targeted exercises can help build the abdominal muscles, but without cardio and diet these muscles will remain hidden!
- Diet – Counting calories, eating more protein, limiting carbs and getting at least 10 grams of soluble fiber per day can help less visceral fat build up and reduce subcutaneous fat, or fat below your skin.
- Sleep – Studies have shown getting at least 6 to 7 hours of sleep per night leads to less visceral fat. Getting shut-eye can also make you more likely to make healthy food choices and have the energy for a calorie-torching workout
- Stress – Everyone has stress in their lives, but making good decisions on how to handle it is important. Everything from relaxing with family and friends, practicing yoga, working out or playing sports to release stress, hiking or walking to enjoy the outdoors, etcetera. These healthy choices will lead to making better
Contact us for help or with any questions we can help answer regarding losing belly fat to reduce health risks or reducing belly fat to feel and/or look better! We can design specific exercise and nutritional programs to get you to whatever goal it is, from decreasing health risks, having a flatter tummy or showing off a set of six-pack abs!!