How To Lose Weight Fast and Get Rid of Belly Fat For Good!
The Health Risks of Belly Fat
Most people view body fat as relatively harmless and merely something we want to banish to look and feel better; but, did you know that certain types of dangerous fat stored around your vital organs such as the heart, liver and spleen can result into complicated health problems? Technically, the belly fat is the excess intra-abdominal adipose tissue accumulation. In other words, it is simply known as the ‘deep’ fat that is stored further underneath the skin, beyond the subcutaneous belly fat. It is normally in the gel-like form that is actually wrapped around these major organs. The presence of a protruding belly and a large waist are clear signs of the storage and accumulation of the dangerous visceral fat. While it is most notably evident in the obese individuals, anyone can have compacted visceral fat without even knowing it. Visceral fat is especially dangerous because, as you’ll find out, these fat cells do more than just sit there and cause your pants to feel tight — they also change the way your body operates. Why is more fat stored as visceral fat in some people but not in others? Specific mechanisms responsible for proportionally increasing visceral fat storage include eating too many calories, sex hormones, cortisol production, growth hormones and dietary fructose.
Formation of Visceral Fat The body basically works like an orchestra of chemicals that tells us when to eat and when 1
How To Lose Weight Fast and Get Rid of Belly Fat For Good!
we are full. This chemical feedback system, which is built on communication between the brain and other major organs, is what’s responsible for either keeping us at a healthy weight or making us more susceptible to weight gain and visceral fat storage. At the core of your weight, appetite and mood control are your blood sugar levels, which are controlled largely by the hormone insulin. This is a hormone that balances blood sugar levels by levelling them to the maximum body sugar circulation limits after we’ve eaten a highcarbohydrate or sugary meal. When there’s too much glucose in our
abnormally high levels and hormonal
bloodstream and our cells already have filled imbalances result in powerful urges to eat, glycogen stores, glucose is stored as fat, either mood changes, lack of energy and various belly fat or subcutaneous fat; a process which other factors that contribute to disease happens a lot more quickly and easily when
formation.
consuming refined processed carbohydrates and sugary foods. Such foods include Major Health Risks of Visceral Fat
processed starches, like white bread or white
Accumulation
rice. The more often and longer that blood insulin levels remain high, the more likely a person is to accumulate excess body fat and to battle weight problems. Insulin also communicates with many other hormones needed for various functions, including those made in the adrenal glands, such as the stress hormone cortisol, so
1. Increased Inflammation A major concern is that visceral fat produces hormonal and inflammatory molecules that get dumped directly into the liver, leading to even more inflammation and hormone-disrupting reactions. If you have more fat stored than you need, especially around visceral organs like 2
How To Lose Weight Fast and Get Rid of Belly Fat For Good!
the liver, heart, kidneys, pancreas and
kick your sugar addiction and address
intestines, your body becomes inflamed and
weight gain and visceral fat formation early
your metabolism suffers, making it a hard
on, as opposed to letting the situation escalate.
cycle to break out of. 4. Higher Risk for Heart Disease and 2. Higher Risk of Diabetes
Strokes
More than other types of fats, visceral fat is
Fat-generated inflammatory cytokines are the
thought to play a large role in insulin
main contributors to heart disease and other
resistance, which means a heightened risk for inflammatory disorders. When your body is developing diabetes. For example, abdominal inflamed, your liver becomes overwhelmed fat is viewed as a bigger health risk than hip or with cholesterol and toxins, which leads to thigh fat, not only for diabetes but for many other chronic diseases too. Some evidence suggests that pear-shaped women are better protected from metabolic diseases like diabetes compared to big-bellied people. 3. Makes It Harder to Lose Weight Your “set point” is basically the weight that your body tries to maintain through control of the brain’s hormonal messengers. When you eat refined carbohydrates such as white flour and sugar, the fat-storing hormones are produced in excess, raising the set point and making it hard to follow a moderate-calorie, healthy diet. This is why it’s important to
plaque build-up in your arteries. Visceral fat is associated with an increased risk for cardiovascular disease markers like high triglycerides, high blood pressure and high cholesterol. 5. More Likely to Battle Dementia Research shows that people with the biggest bellies have a higher risk of dementia than those with smaller bellies. This is even true even for people with excess belly fat but who are overall at a normal weight! The bigger the belly (or a person’s waist-to-hip ratio), the more negative impact felt on the brain’s 3
How To Lose Weight Fast and Get Rid of Belly Fat For Good!
memory centre called the hippocampus. In
adiposity in middle-aged adults. To examine
fact, many experts now feel that visceral
the relationship between measures of adiposity
adipose tissue levels rather than body mass
(fat) and depression, researchers examined
index should be considered as an important visceral adipose tissue (VAT) and depressive risk factor in the development of dementia. We still don’t know exactly how visceral fat
symptoms in 1,581 women (mean age 52.2 years) and 1,718 men (mean age 49.8 years).
and dementia are linked, but it’s believed it
After adjusting for age, body mass index,
has to do with the hormone leptin, which is
smoking, alcohol and other factors, results
released by stored fat and has adverse effects showed that higher levels of stored VAT on the brain, appetite regulation, learning and translated to higher likelihood of experiencing memory. Leptin and ghrelin are two of the depression. Like other studies show, VAT is a most hormones to pay attention to in reference unique pathogenic fat that consists of to losing weight naturally.
metabolically active adipose tissue that interferes with healthy neurotransmitter
6. Higher Likelihood to Have Depression
function.
and Mood Problems Since excess body fat is linked to hormonal
Depression is especially associated with
changes, including those of serotonin,
greater fat storage in women, so it might be
galantine and other brain neurotransmitters,
even more crucial for women to follow a
excess body fat can negatively impact your
depression-free diet. In a study of middle-
mood.
aged women over 50 years old, visceral fat, but not subcutaneous belly fat or waist
A 2014 study conducted by Boston University School of Medicine found that depressive
circumference, was related to depressive symptoms.
symptoms are associated with visceral 4
How To Lose Weight Fast and Get Rid of Belly Fat For Good!
Steps To Lower Your Risk for Storing
2. Major Non-Starchy Veggies, Fats and
Visceral Fat
Proteins
1. Reduce the Intake of Sugar and Refined The base of your diet plan should come from Carbohydrates
natural fat-burning foods that our species
You already know that insulin is one of the
evolved to eat. Of course, every person is
body’s most important hormones — and our
somewhat different, so you can personalize
diet directly controls our insulin release.
your diet made up of whole foods depending
Insulin plays the main role in our metabolism, on your own unique combination of genetics, health status, activity level, life circumstances
helping us usher energy from food into cells
for energy. When a cell is normal and healthy, and goals. it has a high level of receptors for insulin, so it has no problem responding to it. But when a cell is exposed to high levels of insulin through an ongoing presence of high glucose, the system breaks down. Too much insulin means cells start to do
Overall, we want to aim to eat high-nutrientdense, real foods. This means avoiding packaged foods and the presence of artificial ingredients, toxins and anti-nutrients. We also want to eat plenty of healthy fats, including coconut oil, extra virgin olive oil, wild-caught
something to adapt: They reduce the number fish, nuts and seeds that have beneficial effects of insulin-responsive receptors, which
on insulin balance, gut bacteria, hormones and
ultimately leads to insulin resistance. Because weight management. Additionally, proteins consuming too many refined
are also important for beating hunger and
carbohydrates and sugars spikes insulin,
reducing insulin spikes. Healthy proteins
reducing them is the first step to
include wild fish, grass-fed beef, cage-free
rebalancing hormones naturally and
organic eggs and raw dairy.
reducing fat. 5
How To Lose Weight Fast and Get Rid of Belly Fat For Good!
3. Exercise Regularly
weight training, and HIIT workouts and so
There are loads of documented benefits of
on.
integrating physical activity throughout the 4. Reduce Stress
day and minimizing sedentary time. Exercise
The importance of pleasure, play and social
helps us balance insulin and makes our cells
connection is often overlooked when it comes
more primed for using glucose. This is crucial considering that as more fat is packed away on the body; it interferes with insulin uptake into our muscle tissues.
to fat loss, but we know how important it is to bust stress in order to beat excess fat. Stress triggers cortisol production and interferes with appetite control, metabolism, sleep and
While different types of exercise can limit
cravings.
cardiovascular risk resulting from visceral obesity in people with metabolic syndrome, a 2013 study published in The International Journal of Cardiology found that highintensity resistance training induced a faster visceral fat loss in adults than moderate training.
Adaptogen herbs can help lower cortisol, while stress-reducing techniques like healing prayer, meditation, exercise and reading are also beneficial. There are also benefits of sun exposure (which go beyond vitamin D) and spending time outdoors for reducing stress, so make sure to be active and spend time in
This means HIIT workouts and burst
nature some way ideally every day.
training can help blast belly fat fast and most efficiently, but a combination of
5. Prioritize Getting Good Sleep
resistance and aerobic/endurance training also The benefits of sleeping at least seven to eight helps. Try whatever type works best for you hours a night (and minimizing exposure to and keeps you consistent, including burst
artificial light sources too, ideally) are well-
training (especially effective for fat-burning), documented when it comes to hormone and 6
How To Lose Weight Fast and Get Rid of Belly Fat For Good!
weight control. Good rest resets our appetite
relaxing essential oils before bed, take a bath,
and stress hormones, boosts our
avoid excess caffeine and make sure you sleep
metabolism, and keeps cravings away. To
in a dark, cool room.
fall asleep fast and get more sleep, try using
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