Fat around the midsection is not simply a vanity issue, it can signal the accumulation of higher amounts of visceral fat. This particular type of fat deposits on and around organs, which enlarges them and leads to the disruption of proper metabolic functioning. These circumstances can become cyclical enough to create a “perfect storm” of metabolic conditions that spirals weight gain out of control.
Considering the very serious ramifications of excess belly fat, such as increased mortality risk due to cardiovascular disease or other complications, knowing how to get rid of belly fat is a highly sought after skill. The principles behind targeted abdominal fat reduction are based around proven biological principles and a working understanding of fat metabolism.
How Does Belly Fat Form?
Learning how to get rid of belly fat means understanding the difference between subcutaneous fat and visceral fat. When most individuals think of fat they often envision standard, subcutaneous fat, which accumulates just below the skin. This kind of fat is generally benign if not present in significant quantities. Visceral fat, on the other hand, is dangerous in nearly any amount. This kind of fat is most often associated with inflammatory dietary practices.
Belly fat is often the result of an increased ratio of visceral fat to subcutaneous fat. Subcutaneous fat accumulation typically occurs over the entire body and is simply the result of increased caloric intake. However, visceral fat centers on the organs in the peritoneal cavity and has explicit dietary mediators.
Increased consumption of high fructose corn syrup and standard fructose is directly correlated with increased fat deposits on the liver and heart. Other visceral fat contributors include sedentary lifestyles and an inadequate consumption of choline and acetylcholine precursors. Low omega 3 to omega 6 intake ratios, the consumption of oxidized or “rancid” fat sources and trans fat inclusion are also highly correlated with belly fat deposition. Knowing how to get rid of belly fat involves identifying and removing these dietary considerations.
The Dangers of Belly Fat
Inestimable metabolic damage results from chronically high levels of visceral fat. Non alcoholic fatty liver disease, or NAFLD, is becoming increasingly common among overweight and obese individuals. This illness can affect multiple, diverse organs, such as the brain and lungs. NAFLD can quickly advance to non alcoholic steatohepatitis, or NASH, under the wrong conditions. NASH results in renal failure and death if left untreated.
Cardiovascular disease is also quite common in those with increased visceral fat. The presence of fat deposits on the heart are among the highest predictors of myocardial infarctions and stroke risk. Determining how to get rid of belly fat early on in life can prevent many of these issues.
Burning Belly Fat Through Diet
The best way to reduce visceral fat is to rejuvenate the liver and eliminate food sources of visceral fat accumulation. Knowing how to get rid of belly fat revolves around this method. The liver thrives on food sources of choline, phospholipids and B vitamins. Eggs, offal and other organ meats are rich in these substances.
Equally important is the removal of trans fats and the increased addition of omega 3 fat sources. Omega 3s are best obtained through a cold-pressed fish oil supplement while trans fats can be eliminated by examining food labels for their presence.
Exercise to Burn Belly Fat
Visceral fat does not respond to spot treatment abdominal exercises. Research has proven that high-intensity exercise, such as weight training to failure and sprinting, produce a noticeable impact on visceral fat reduction. Moreover, these improvements occurred without any additional change in diet. A full-body, high-intensity workout should be scheduled at least once every week.
Starting on a diet and exercise plan can often seem daunting. It is important to consider the aforementioned steps within a broader, lifestyle-oriented context. The most important step in learning how to get rid of belly fat is to simply start. In time, the numerous metabolic benefits, improved self image and heightened confidence associated with less belly fat will be all the motivation that is needed.