Midsection Fat and Types
Adult people and those who are occasional drinkers and smokers, women after their menopause - all of them grow fat in the midsection of their belly at some stage. This is common worldwide for people in every culture and society. What causes it? This is not related to age, that’s for sure. No matter what, this is a problem. It not only makes you look ugly but also pose a threat to your health functioning. But don’t get nervous. Your careful food-choice and your lifestyle changes can improve the situation and help you shred your midsection fat.
In most cases, your midsection fat is subcutaneous fat. This fat is located just under your skin. This fat takes time to be built. Therefore it is equally tough to get rid of this fat. Though subcutaneous fat is not considered dangerous for body but it certainly makes you embarrassing and contributes in your overall fat and weight gain. This fat can be unsightly and bothersome, adding to your overall weight gain.
On the other hand, if your midsection fat consists of visceral fat then this is serious issue. These fats affect the hormone that is responsible for fat growth. Moreover, these fats reside deep under the skin and they surround your internal organs. These dangerous fats disrupt your normal hormone function. These fats are major cause of diseases like diabetes and heart failure. These fats turn the waist of men to become 35 inches or more. In case of women, a waist of 40 inches or more. This is embarrassing!
How Midsection Fat Develops
Your food selection may play important part in growing midsection fat. Breakfast cereal, baked goods, and white bread or pasta contribute to grow fat and weight gain. The problem here is that refined-grain foods have direct links in developing subcutaneous as well as visceral fat. On the contrary, consumption of whole grain foods such as wheat bread and pasta, barley, oatmeal, brown rice, millet and quinoa will help you trim your midsection fat.
The consumption of saturated fats is also to blame here. They help to grow your visceral abdominal fat deposit. If you include animal foods like meat, butter and full-fat dairy in your diet than the saturated fats that are found in these foods will definitely increase midsection fat in your body. But if you select plant-based oils or fish as your diet then you can get unsaturated fats that will not only keep you healthy but also keep your midsection fat in check.
Another element that certainly contributes to your midsection fat growth is sugar. Sugary foods and drinks sweetened with high-fructose corn syrup help to grow midsection fat. The fructose-sweetened drinks increase visceral belly fat.
You’ve to be smart in your food selection. Whole grains, fish, natural foods like fruits and vegetables and lean fats from plant foods are ideal for you.
Lack Of Exercise
Lack of exercise combined with sedentary jobs and unhealthy lifestyle is a very good reason to develop midsection fat in your body. Midsection fat responds well to physical exercise. Belly fat responds well to exercise like brisk walking, running, weight-training using cardio machines and biking. Moderate-intensity exercise a day, aerobic exercise on regular basis shred both visceral and subcutaneous fats from the body.
Stress is a big factor in developing midsection fat. Your body has a natural response mechanism when you’re in a stressful situation. Due to this mechanism, your body increases Cortisol hormone. This hormone leads you to overeat. Then you go for sugary treats, or alcoholic drinks. Your visceral fat cells grow more as a result and ultimately build up deep belly fat.
Get Rid Of Midsection Fat
With healthy diet, exercise and proper training plan you can get ridof your midsection fat easily. But you’ve to be regular in your efforts and positive in you approach.
You can perform 300 minutes of moderate intensity cardiovascular activity each week. Alternatively you can do or 150 minutes of vigorous intensity each week. Running, cycling and swimming are considered as some of the high-calorie-burning activities. These activities can burn around 600 calories every hour.
Routinely do interval training. High Intensity Interval Training (HIIT) is regarded more effective for trimming fat. This kind of training also helps maintain your muscle mass. Use a piece of gym cardio equipment. Start at first with a gentle five-minute warm up. Then go at full intensity and do it for 30 seconds. After that, return to a steady pace for 90 seconds. You can repeat this protocol 10/12 times. End the training session with a 5 minute cool-down. It is better that you do at least 2 HIIT sessions each week.
Keep minimum 2 strength-training sessions in each week. Strength training exercises like squats, pushups, and chinups affect the whole body and your body’s multiple muscle groups. These trainings burn more calories. They also increase your body’s metabolic rate. Moreover, after end of each full-body workout, perform 5 minutes of crunches, reverse crunches, planks, and leg lifts
Reducing Calorie Intake
Keep an eye on your calorie intake each day. Fewer calorie intakes than calorie burn reduces midsection fat rapidly. Choose low-calorie, nutrient-dense foods. Fruits, vegetables, lean meats, low-fat dairy products are low in calorie. But if you notice that the rate of fat loss and weight loss are affecting your daily health functioning then reduce calorie intake slowly. You’ll get expected result soon.
Last update: February 08, 2017 03:04:09 pm