When it comes to belly fat, there are two kinds of fat, that is, visceral fat, which is active fat and fat underneath the skin. The second type is the fat “visible” on the body, i.e. on the arms, belly, and thighs. The former type of fat surrounds the organs in your central part, like the pancreas, liver, and the intestines.
A large percentage of visceral body fat can cause serious problems with the liver and prevent proper hormonal contact between vital organs. Hence, this may result in insulin resistance and diabetes, high blood pressure, high blood cholesterol, and cardiovascular diseases.
The best way to find out whether you have too much visceral fat is to measure your waist circumference. If it exceeds 26 inches for women and 40 inches for men, it means that you have surplus fat, even though you might be in the recommended weight range for your height.
If this is the case, you should start eating more veggies and fruits that will ease the digestion process. Also, it’s advisable to consult a professional nutritionist who can come up with an adequate diet plan according to your needs and aimed to improve your health and help you lose weight in the healthiest way.
Moreover, it’s important to reduce the consumption of fat to 20% to 30% daily calorie intake and limit the saturated fat in oil and processed foods to 7%. Avoid trans fats completely. Along with veggies and fruits, you should consume also consume cereals, lentil, and beans because of their low amount of carbohydrates.
Furthermore, including workout for 4 to 5 days per week is a great way to burn the surplus calories that you’ve consumed. For this purpose, train at least half an hour. You can walk, ride a bike or anything else that will speed up your heartbeat and keep you active for 30 to 60 minutes.
All in all, it’s important to be responsible and adequately motivated since healthy weight loss is a gradual process and you shouldn’t expect to lose surplus fat overnight. However, proper lifestyle improvements combined with effort and dedication will soon get you there.