Fat or thin people must have fat in the stomach, even people whose stomach is flat. This is normal, but there are a number of things to know about abdominal fat.
Danger of abdominal fat
Fat is generally right under your skin. Other fats are deeper, around the heart, lungs, liver and other organs. This deeper fat is also called visceral fat, which may be a big problem, even for thin people.
What is the result of too much fat in the stomach?
Fat in the stomach is one example of visceral fat, which is needed by the body. This fat provides a cushion for important organs in the body. But if you have too much visceral fat, including fat that is located in the stomach, you may tend to experience:
- high blood pressure
- type 2 diabetes
- heart disease
- certain cancers (including breast cancer and colon cancer)
Fat doesn't just stay under the skin. If you are overweight, your body will start storing fat in an unusual place.
How do you know whether there is excess fat in the stomach or not?
The best way to determine how much visceral fat you have is with a CT scan or MRI. But there are simpler and cheaper ways to check it.
Take a measuring meter, wrap it around your waist at the navel, and check how much your abdominal circumference is. Do it in a standing state.
The standard size of belly fat can be seen from your waist size that is no more than 89 cm for women, and less than 101 for men.
Having a pear-shaped body (big hips and thighs but the upper part of the body, the abdomen, smaller) is considered healthier than the body shape of an apple (the width of the waist and hips is almost without curves).
Visceral fat is also present in the body of a thin person
How much visceral fat you have is also influenced by your genes, and partly influenced by your lifestyle, especially by how active you are.
Visceral fat accumulates in people who are passive and do not move much. In one study, thin people who maintained their diet but did not exercise were more likely to have a lot of visceral fat. The key to being healthy is to stay active and adopt a healthy lifestyle, no matter how big your body size is.
How do you get rid of belly fat?
There are four ways to control belly fat, namely:
Regular exercise will reduce all fat, including visceral fat. Do at least 30 minutes of light exercise, at least 5 days a week. A leisurely walk around the housing complex can also, as long as it's enough to make you sweat and breathe harder, with your heart rate faster than usual.
To get the same results with a shorter time, increase your speed and strengthen your practice, such as jogging or brisk walking. You can do it shorter, for 20 minutes a day, for 4 days a week.
Sports with static bikes, elliptical machines in the gym, or rowing machines are also effective. In essence, it's important to increase your heart rate for 30 minutes at least three times per week. This helps reduce some of your visceral fat.
There is no instant diet for stomach fat. But when you lose weight with any diet, belly fat is usually the first to disappear.
Try eating fibrous foods. Some studies show that in people who eat 10 grams of fiber per day, the accumulation of visceral fat from time to time is lower than others. To do this is very simple, like eating two small apples, a cup of green beans, or half a cup of soybeans a day.
3. Get enough sleep
Having enough sleep can help reduce the amount of fat in your stomach. In one study, people who slept for 6 to 7 hours per night had less visceral fat for more than 5 years compared to those who slept 5 hours or less per night, or 8 hours or more per night.
Everyone has and may often experience stress. But how do you handle it, that's what matters. The best thing you can do is relax with friends and family, meditate, exercise, and do counseling.
- Want to Try Liposuction? Read First Various Possible Side Effects of Risk
- Tips to Burn Fat While Forming Muscles in One Time
- Which is more difficult to remove, stomach fat or thighs?