How to Lose the Killer Fat Around Your Tummy

The first piece of advice you get from your doctor when you're diagnosed with diabetes is: lose weight. The truth is... Most people with diabetes bear too much weight on their bellies.

You've got two fat sorts around your waist ... Visceral and subcutaneous fat.

Subcutaneous fat is fat that lies under the skin. It is obvious fat and is typically fluffy and squishy, which is why when it is around your waist it is sometimes referred to as 'love handles.' When you're not overweight and live an active life, even though your tummy protrudes a bit, this kind of fat isn't harmful. It's only become a concern if you get overweight.

Visceral fat varies. It's not always that obvious. It is because it is 'deep fat,' i.e. it lies inside the abdominal wall, surrounding organs and releasing hormones (which is why it is sometimes called 'healthy' fat). Too much of that fat can cause excessive hormone release ... This causes inflammation which threatens you with a variety of health problems.

Visceral fat can make the stomach feel hard, unlike subcutaneous fat. While it is not visible, it causes the tummy to expand as it develops abdominal fat. A strong, protruding gastric shows risk.

Why is visceral fat bad?

A lot of chronic health problems are caused by this form of fat and/or made worse. These include heart disease, diabetes, cancer of some kinds and back pain.

Back pain ... Visceral fat cells release cytokines, chemical messengers influencing the activities of other cells, such as those regulating blood pressure, cholesterol and insulin regulation. As cytokines influence how the organs work, it's not a good idea to let them float around in your body. Growing blood pressure and elevated levels of cholesterol lead to heart disease.

Visceral fat continues to affect men and women throughout their lives, at various times. Young women prefer to accumulate subcutaneous fat on their hips and thighs while young men typically add to their bellies visceral fat. While men in their 30's are more likely than women to suffer heart disease. Once women enter menopause, they become more at risk of visceral fat later.

Diabetes, and ... In reality, people who are overweight or obese are 90 times more likely to develop diabetes, because belly fat affects how your organs function. Studies show people with deep belly fat lose their insulin sensitivity, the hormone that controls our blood glucose levels.

If you have diabetes or become diabetic, then you need to lose weight and lower your visceral fat to normalize your blood sugar levels.

Cancer is caused by cellular mutations. When we have excess visceral fat, our bodies are signaled to produce hormones that cause our cells to divide and multiply. The more often our cells divide, the greater the chances of one mutating into a cancer cell.

And more fat means more chances to grow cancer. Indeed, the WHO reports that as many as one-third of all colon, kidney and digestive tract cancers are related to overweight.

Backache and pressure ... The heart, i.e. the abdomen or middle of your body, needs to be solid if you want a good balance and safe joints to protect yourself against injury. Usually having too much belly fat means your abdominal muscles are weak because of the visceral fat that covers your vital organs. If these core muscles are weak you need to pick up the slack muscles in the back. You are likely to strain your back and develop chronic backache as a result.

What causes visceral fat?

There are plenty of reasons for putting on weight around the waist ... So much to eat ... Ever older ... Community hallmarks ... Alcohol-Alcohol ... Tension. Tension.

Over-eating ... Our bodies store extra calories as fat as we eat more calories than we need in our everyday activities. We need to feed less people.

Younger growing up ... When we get older we start losing muscle mass and adding weight. This is natural, but if we don't learn to eat less, we're going to put on weight, that is, get fat.

Community hallmarks ... Our biology and family history have a role to play in the form of fat we make. If your parents have excessive abdominal fat, the probability is that if you do not take action to remain lean and trim, you will have too much too.

Marijuana-Alcohol ... Drinking a lot of intoxicating drinks (wine, beer or spirits) helps to build up 'beer belly' which is mainly visceral fat. But remember that drinking wine or spirits can grow the beer belly, not just beer.

Pain ... Pain ... Continuous high-stress levels, of the kind we encounter in daily life, trigger cortisol to build up, the stress hormone, in our systems. Over time, this hormone induces more fat around our tummies.

Who is most at risk of visceral fat?

Anyone who is overeating at any age (i.e. eating more than burning off in various activities) can grow tummy fat. It tends to increase with age, however, especially among women.

Those at the highest risk of developing excess visceral fat are ... White men ... Women in Afro-America ... A subcontinent of Indian men and women ... People drinking sugar drinks ... Those either obese or overweight.

The good news is that visceral belly fat very well reacts to a diet ... And all fat in the stomach can be greatly decreased by exercise.

So, forget the tablets, purgatories and natural remedies and ignore the miracle cures ... For nothing more than a balanced diet and plenty of exercise, you can get rid of the belly fat naturally.

Reduce belly fat through diet

One of the easiest ways to reduce all sorts of fat in the abdomen ... Visceral and subcutaneous ...... Creating a calorie deficit, that is, eating fewer calories than consuming the fat. What you need to do is make a rough estimate of the calories you eat every day and reduce it by at least 25%. It isn't too complicated to do and it works.

You will also adopt the diet Beating Diabetes at the same time. Here's it

Eat whole foods with low sugar, low fat, low salt and high fiber and low Glycemic Index. Your diet will consist mainly of lean protein and vegetables. Wash down your meal with plenty of water.

It's relatively straightforward to follow the diet.

Get rid of the sugary drinks and snacks first ... No more caffeine and no sugar in your tea and coffee, which were related to the production of visceral fat in some reports. Cakes and cookies must also be left out, and indeed any food with added sugar.

If you're craving sugar, then fight your craving ... It could be finished. Eating lean protein and lean meats from legumes will make you feel complete and reduce your cravings.

To reverse your diabetes and reduce visceral fat, you must take as much fat out of your diet as possible. You must remove fully trans-fats and saturated fats which are closely linked to visceral fat growth. This means eating unprocessed foods such as lean meats, avocados, and other fresh fruits and vegetables, as well as beans and oatmeal full of soluble fiber.

Just avoiding using the salt shaker to reduce salt consumption and avoid all refined foods because they are filled with salt, both in order to conserve and enjoy them. In addition, processed foods typically do contain large quantities of sugar and fat to enhance the flavors.

Full meal grains such as oatmeal, most vegetables and fruits are rich in fiber. Having plenty of food guarantees quick digestion (so long as you are consuming plenty of water).

Eating wholemeal grains means you avoid easy carbohydrates such as white bread, other processed grains and sugary products low in nutritional value but high in calories. These foods are high on the glycemic index, meaning they are rapidly digested, resulting in spikes in blood glucose, diabetic scourge, and rapid visceral fat growth. Wholemeal grains are gradually digested (i.e. they have low GIs), and they are much safer.

Reduce belly fat with exercise

Work has shown that exercise plays a significant role in reducing abdominal fat. A research published in the October 2005 Journal of Applied Physiology compared men who exercised with men who did not, and found that exercise was important in reducing visceral fat.

The researchers found that a moderate exercise regimen avoids substantial changes in visceral fat, while more intensive exercise results in substantial decreases in visceral, subcutaneous, and total abdominal fat without alterations in calorie intake.

Nonetheless, doing exercises that target the area of the stomach, such as crunches and sit-ups, will not get rid of belly fat ... Though abdominal muscles are improved.

There are several ways you can use exercises to reduce tummy fat: Get moving ... Only increasing your physical activity level will allow more calories to burn. When you're on a sedentary job, get up from your desk and walk around every hour or so. Parking away from your destination and you'll have to walk the final few yards and walk up the stairs instead of taking the lift will eat more calories and minimize your tummy.

Cardiovascular exercises take over ... It gets the heart beating and reduces visceral fat as calories are consumed. Yet start walking or swimming slowly until you work up to running or skipping the line.

Training at high-intensity intervals ... In which you combine vigorous exercise with slower movement, burns abdominal fat and is perfect if you're not ready for regular high-intensity exercise. Continue slowly by walking (say) for 5 minutes, then run for 1 minute.

Exercising power ... Will help you lose weight because more calories burn in your muscles than fat. Many days a week you will practice regularly. Strength training will help you control your diabetes and avoid other chronic illnesses such as osteoporosis, as well as reducing belly fat.

Takeaway Belly fat can cause severe health problems regardless of whether you are diabetic or not.

But with diet and exercise, you can get rid of that easily enough ...

Eat fewer calories than you burn
Avoid sugary foods
Avoid fat in your diet as far as possible
Avoid added salt
Avoid refined carbohydrates
Avoid processed foods
Eat lean protein
Eat foods that are digested slowly
Eat lots of soluble fiber
Drink alcohol sparingly
Reduce your stress levels
Take up aerobic exercises (cardio)

Hope This Article Will Help You To Reduce Your Tummy.

Thanks For Reading.