How Diet and Exercise Are Essential To Losing The 2 Types Of Stomach Fat

Many people, for whatever reason, mistake that bulging belly they see happening to them as a sign of getting older. However, the reality about that bulging belly is that it’s a buildup of stomach fat that can be particularly dangerous to your health.

In fact, stomach fat has a direct correlation to several health problems:

Type 2 diabetes
Hypertension
Heart disease
Several kinds of cancer
Various organ problems

 

2 Kinds Of Stomach Fat

There are two kinds of stomach fat:

  • Subcutaneous fat – This is the type of fat you can grab; lying just under the skin.
  • Visceral fat – This type of fat envelops the stomach organs and intestines. It’s also considered the more dangerous of the two.

Therefore, it’s not just about looks on why you need to lose stomach fat. Both kinds of stomach fat can actually be lost with both exercise and diet. By reducing the amount of food you consume and the type of food you consume, the body will use up the extra fat deposits.

When you exercise, you increase the speed of your metabolism and also create muscle tissue; both of these will help in losing the two kinds of stomach fat.

 

How You Can Lose Stomach Fat With A Change In Your Diet

Many people are under the false assumption that they can lose weight, including stomach fat, by drastically reducing how much they consume. However, too much of a reduction calorie will lead the body to store more fat because it feels like it’s starving. Your diet needs to be reduced to around 1,800 to 2,000 calories each day; this is just below maintenance levels.

Keep a food log to keep a good account of how much you have consumed. Create a log before you start your calorie reduction to see how much you are consuming and then reduce the calories from that.

Be sure you avoid the bad carbohydrates that come in the form of:

  • Refined sugars
  • Refined grains
  • Refined starches

These are simple carbohydrates and can sabotage your efforts to lose stomach fat. You also need to avoid pasta, processed rice and bread with flour of any kind.

Avoid eating prepared foods – ones that tend to have chemical preservatives and high fructose corn syrup.

Your diet needs to be made up of:

  • Fresh vegetables
  • Fresh fruits
  • Fish
  • Poultry
  • Unprocessed meats

You also need to reduce your consumption alcohol since the empty calories turn to sugar.

Start the diet by restricting your consumption of carbs to around 50 grams of fat every day until you see the weight start to drop. After you get near the target weight, you can slowly increase your carb consumption until you no longer lose stomach fat. This may be your maintenance point.

With the exercise program, you need to increase the amount of protein you consume to around 25 percent of your calorie consumption. Foods that are ideal for this include:

  • Eggs
  • Unprocessed beef, chicken and pork
  • Beans
  • Fish
  • Organ meats
  • Other kinds of legumes

While many people think soy is a good substitute for protein, it’s not because it’s a bad biological fit for the human body. You need to eat a lot of soy to get the important amino acids; important for fat metabolizing and tissue building.

 

How You Can Lose Stomach Fat With Exercise

Resistance and strength training are necessary in the buildup of your muscles and boost the amount of calories your body uses. Muscles demand much more energy than fat does (in fact, three times as much).

If you can afford it, get involved at a local gym and talk with a trainer to get a weight training program developed. Cardiovascular exercises don’t do much for burning fat but will reduce muscle tissue. Therefore, you need to limit your time on these types of exercises.

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