How To Lose Belly Fat Naturally Forever

What is Belly Fat?

Belly fat is considered to be the most harmful type of body fat. Belly fat is also known as visceral fat. The human body contains three types of body fat. They are (1) triglycerides (this fat circulates in the bloodstream), (2) subcutaneous fat (the layer directly under the skin), and (3) visceral fat (belly fat).

Surprising, a relatively slim person can have a large percentage of belly fat. Belly fat is truly different from the other fat within the human body. Reducing the entire body fat, especially belly fat, will substantially reduce the risk of developing overweight related diseases and disorders.

Shedding excess belly fat forever, requires proper healthy eating in conjunction with exercise. The formula for fat loss has always been the same. Consume less calories than your daily caloric requirement, forcing the body to “burn” fat. When one losses weight on any diet, the belly fat is usually the first to go.

How Belly Fat Effects Health

In the January 2009 issue of Harvard Men’s Health Watch, “The issue is not just how much you weigh, but how much of your fat is located in your abdomen”. Excess fat within the abdomen presents greater risk for many health issues. Belly fat is referred to as visceral fat because it accumulates in the spaces between the viscera (the internal organs such as the stomach and intestines).

Belly fat results in the manufacture of toxins that drastically effects the human body. One of these toxins is cytokines. Cytokines increases the risk of heart disease and makes the body less sensitive to insulin (onset of type II diabetes). In short. excess belly fat is associated with:

High cholesterol High blood pressure Type II Diabetes Cancers Heart Disease

Eating to Lose Belly Fat

Foods High in Fiber: Foods such as beans, legumes, fruits, vegetables, whole grains, oats, and nuts & seeds (eaten in moderation). It has been determined that consuming just 10 grams of soluble fiber per day helps to build less visceral fat over time. Soluble and insoluble fiber, both extends the feeling of fullness. One then fells less hungry between meals, and eats less. Try to incorporate high fiber foods in every meal.

Protein: Lean protein foods are great. Protein is vital as the body’s building blocks. Muscle, bones, skin, and blood require protein for growth and repair. Proteins also help you feel full longer; therefore, consuming less calories. Good sources of lean protein are:

Lean meats, fish and poultry Eggs Skim milk Low fat yogurt Cheese (moderation) Legumes Low fat cottage cheese Lentils Nuts. Seeds, peanut butter (moderation) Foods That Increase Metabolism: Specific foods have been shown to increase metabolism. Cayenne pepper contains capsaicin, which is known to elevate the metabolism. Green tea has a phytochemical called EGCG (epigallocatechin-3-gallate), which also elevates the metabolism. Both elevate the body’s internal heat. More heat requires more energy (calories). Exercises Overall fat loss is accelerated via aerobic exercise , 3-5 times per week, for 30 minute sessions. Aerobic exercises include activities such as walking, cycling, stair climbing, jogging/running, and rowing. Specific abdominal exercises will strengthen the abdominal and back muscles. This will help prevent back pain and problems, increase your agility, and improve your flexibility. Great exercises include:

Planks Bicycle Crunch Cross Crunch Ball Rollout

Planks: First, get into the pushup position on the floor. Bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Your goal should be to hold it for two minutes.

Bicycle Crunch: Lay on your back, with your hands behind your head, and your legs raised and bent at 90°. Alternate sides by raising your right elbow towards your left knee. Then your left elbow towards your right knee. Do 10 reps holding each one for up to 60 seconds.

Cross Crunch: Lying on your back, with your body forming an “X”, and keeping your arms and legs straight, bring your right hand towards your left foot, then repeat with your opposite hand and foot. All the time lifting your head, neck, and shoulders off the ground. Repeat 10 times.

Ball Rollout: Kneel on the floor with your hands on a stability ball. Keep your back straight and your abs engaged. Roll the ball as far away from you as you can, then slowly roll the ball back to the starting point. Do 10 repetitions.

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