These exercises only work the muscles in your abdomen (which are quite awesome), not burn the visceral fat that is stored deep in the abdomen and wrapped around organs. With a chin-up or another ab exercise, you are training the muscles of the abdomen, but you are not burning the intra-abdominal fat. You can tone your abdominal muscles with crunches or other targeted abdominal exercises, but simply doing those exercises is not going to eliminate your abdominal fat. Simply put, you cannot reduce fat in one place, which means that doing endless crunches is going to accomplish very little in terms of getting rid of your stomach.
While you cannot target your spot-reduction of fat, you can focus on building lean muscle tissue, which, in turn, helps to burn fat. Because muscles are more metabolically active than fat, the more muscles you have, the more calories you will burn at rest. Because muscles are metabolically active, you will keep burning calories after working out, thus decreasing your total body fat. Losing muscle mass also reduces your bodys calorie utilization rate, which may make maintaining a healthy weight harder.
The key is to lower overall body fat through moderate-intensity physical activity and healthy eating; as you lower total body fat, you will reduce stomach fat as well. To reach your belly fat, you will have to reduce your total body fat with changes in your diet and with moderate-intensity physical activity. Visceral fat responds to the same strategies for eating and exercising that will help you lose excess pounds and reduce overall body fat. Making key diet changes and doing the right types of exercises can lower visceral fat levels.
Because this buildup of visceral fat surrounds your liver, stomach, and gut, it may increase your risk for cardiovascular disease and cancer. If you have too much of some types of visceral fat, you can have higher blood pressure, type-2 diabetes, heart disease, dementia, and some types of cancer including breast and colon cancer. Because stomach fat–also known as visceral fat, or deep belly fat surrounding organs–is more transient, it circulates through your bloodstream more regularly, and so is more likely to raise your fat levels in the blood, raise blood sugar levels, and put you at higher risk for heart disease and type 2 diabetes. If you overeat and underexercise, it is very possible to store excess body fat, including belly fat.
To reduce belly fat, you will either have to restrict calories that you eat, or eat only as many calories as you are capable of burning every day. You can technically also lose belly fat without exercising, according to Albert Matheny, as long as you are burning more calories than you are consuming. Running is the best way to rapidly drop body fat, as it burns off large amounts of calories in a short amount of time — you can burn as many as 300 calories during a single 25-minute run. A good strategy to lose belly fat quickly is to run 25 minutes each day, and eat a diet low in calories, fat, and sugar, so your body burns fat easier.
One strategy to speed up your weight-loss process and belly fat burn is to perform interval workouts, which need to be done at high intensity. The good news is running is one of the best forms of fat-loss exercise, and there are even some minor adjustments that can be made to your usual running program for sustained fat-burning gains. The one single most important thing that individuals can do to prevent the accumulation of belly fat, and get rid of existing belly fat, is commit to physical activity, and even better, to living an active lifestyle.
Meanwhile, an individual can lose weight and cut down on body fat using proven, natural methods, including changing their diet and getting a certain kind of exercise. Exercises that raise your heart rate and get you to sweat tend to help you lose overall body fat–both body fat from your gut and body fat from below your skin. You may also want to add a few ab exercises to round out your routine for belly fat loss over a one-week period, which, besides strengthening the core, reduces the amount of body fat stored in that area, helping you to shed belly fat.
While sitting exercises cannot target belly fat, what they can do is help you burn calories, strengthen your core, and build more muscle. Processed foods — Chips also can raise your bodys inflammation levels, which increases the risk that you will gain body fat, says Jessica Cording. Mashing and baking increases the blood level of insulin, triggering your body to stop burning fat — and begin to store it.
Typically, breakfast foods are high-process carbohydrates: foods that rapidly spike your blood sugar levels and disable your bodys fat-burning abilities. The main premise of both diets is eating foods high in monosaturated fatty acids (MUFAs), which can help decrease your stomach fat stores.
A higher sugar intake can raise visceral fat levels, contributing to insulin resistance and driving inflammation throughout your body. People are more likely to build up a lot of visceral fat if they eat diets that are heavy in processed, sugary foods. Not eating for a prolonged period puts your body into catabolic mode, which means that it starts breaking down muscle tissue to generate energy – and stores fat.
Start eating normally again, and your body might not catch up; it will keep storing the food as fat instead. If diet is allowed, you should quickly be burning the type of calories needed to slash through that abdominal fat. The war against belly fat will be a balanced one – one that involves exercise, dietary choices, improved sleep, and, importantly, an improved understanding of the role calories play.
Adding in some healthy fats, either as monounsaturated or polyunsaturated fats, may help you to feel more satisfied at meals. Trans fats are actively contributing to your growing waistline — not only by adding new fat, but also by moving fat from other areas of your body into your stomach.
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