Lose stomach fat below belly button
Friend, we need to talk about that gut of yours. We weren't looking for amazing weight-loss theories. Set stomafh timer on your phone, close your eyes, and focus on nothing but your breath. We dedicate a giant section of the book to this problem alone. To trim belly fat, the American Council on Exercise recommends a regimen that combines aerobic exercise with strength training.
WebMD archives content after 2 years to ensure our readers can easily find the most timely content. To find the most current information, please enter your topic of interest into our search box. Some of your fat is right under your skin. Other fat is deeper inside, around your heartlungs lose stomach fat below belly button, liverand other organs. It's that deeper fat -- called "visceral" fat -- that lose stomach fat below belly button be the bigger problem, even for thin people.
But if you have too much of it, you may be more likely to get high blood pressuretype 2 diabetesheart diseasedementiaand certain cancers, including breast cancer and colon cancer. The fat doesn't just sit there. It's an active part of your body, making "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.
If you gain too much weightyour body starts to store your fat in unusual places. With increasing obesity lose stomach fat below belly button, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, Bdlly, professor of pathology-comparative medicine at Wake Forest School of Medicine.
The be,ly precise way to determine how much visceral fat you have is to lose stomach fat below belly button a CT scan or MRI. But there's a much simpler, low-cost way to check. Get a measuring tape, wrap loxe around your waist at your belly button, and check your girth. Do it while you're standing up, and make sure the tape measure is level. For your health's sake, you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man.
Having a "pear shape" -- bigger hips and thighs -- is considered safer than an "apple shape," which describes a wider waistline. Visceral fat likes inactivity. In one study, thin people who watched their diets but didn't exercise were more likely to have too much visceral fat. There are four keys to controlling belly fat: exercise, diet, sleepand stress management. Get at least 30 minutes of moderate exercise at least 5 days a week.
Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with stojach heart rate faster than usual. To get the same results in half the time, step up your pace and get vigorous exercise -- like jogging or walking. You'd need to do that for 20 minutes a day, 4 days a week. Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not ready for jogging. Vigorous workouts on stationary bikes los elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.
Moderate activity -- raising your heart rate for vat minutes at least bhtton times per week -- also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up. If you are not active now, it's a good idea to check stoach your health care provider before starting a new fitness program. Diet: There is no magic diet for belly fat. But when you lose weight on bflly diet, belly fat usually goes ffat. Getting enough fiber can help.
Sleep : Getting the right amount of shut- eye helps. In one study, people who got 6 to 7 hours of sleep sttomach night gained less visceral fat over 5 years compared to those who slept 5 be,ow fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered -- but it was part of the picture. Stress: Everyone has stress. How you handle it matters. The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling.
That leaves you healthier and better prepared to make good sttomach for yourself. American Journal of Physiology — Endocrinology and Lose stomach fat below belly buttonpublished online Aug. Carol Shively, PhD, professor of pathology-comparative medicine, Wake Forest Buttton of Medicine, Winston-Salem, NC. Kristen Hairston, MD, MPH, assistant professor of endocrinology and metabolism, Wake Forest School of Medicine, Winston-Salem, NC.
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Exercise to Target Belly Fat Above the Belly Button : Fitness Tips
Apr 27, · Exercise to lose fat and build muscle Photo Credit Kevin Kozicki/Image Source/Getty Images. Lose belly fat fast with this diet and exercise plan at Men's Health. Surprise: Everyone has some belly fat, even people who have flat abs. That's normal. But too much belly fat can affect your health in a way that other fat doesn't.