The fat on your abdomen, also known as visceral fat, is usually stored under the abdomen muscle and also surrounds different organs such as the intestines, liver, and stomach.
It is especially dangerous as it has been linked to a number of health problems such as heart disease and diabetes.
It is believed that a woman with a waist of over 35 inches in diameter and a man measuring more than 40 inches around his waist, are at a relatively high risk of developing related health problems.
That being said, it’s recommended by experts to reduce belly fat as much as possible if you are in that category.
However, it is no secret how hard it is to get rid of fat in that area which is why you’ll be pleased to find out these scientifically proven tips for shedding that stubborn fat around your middle!
Manage Stress Levels
Something people tend to forget when they focus on weight loss and health in general, is that our mental health plays a big role, which is why you should be paying more attention to how you feel mentally and emotionally as well, in addition to living a healthy lifestyle.
In other words, studies show that abdominal fat and stress go hand in hand, especially as far as women are concerned.
According to Elissa S. Epel, Ph.D. “Greater exposure to stress or psychological vulnerability to stress might explain their enhanced cortisol reactivity. In turn, the cortisol exposure may have led them to accumulate greater abdominal fat.”
Get Enough Sleep
Another element we usually ignore, especially if we lead really busy lives, is sleep!
The CDC recommends adult-aged people to get at least 7 hours of sleep per night, but in reality, only a bit over 35 per cent of U.S. citizens in that age group get enough rest.
The Sleep, Metabolism and Health Center director at University of Chicago, Eve Van Cauter, states that “There is no doubt insufficient sleep promotes hunger and high appetite, which can cause excessive food intake which then results in weight gain. Our body isn’t wired for sleep deprivation. The human’s the only mammal that does this.”
This is the most obvious tip, one that you’re probably tired of always hearing, but that’s because it really works!
Stephanie Mansour, a certified personal trainer, explains that “Endless crunches will not do much if your abdominal muscles are buried under an excess of body fat. Cardio is key to burning calories and to losing weight. Cycling and walking are 2 low-impact forms of cardio I often recommend to clients. Walking is really one of the most underrated forms of exercise when it comes to burning calories and to losing weight. Riding a bike or using any cycling machine is another great calorie burning exercise. When you cycle, you get to use your core and your lower body while increasing your heart rate as well. If you have access to a spin bike, just try interval training by switching up your incline and speed. But if you want to go on a bike ride, however, you can look for a path with hills and change up your speed for some variation.”
Go to Therapy
Sometimes, a little more help is needed in order to shed the pounds, especially in the case of those who struggle with eating disorders.
That being said, therapy can be really beneficial, Johns Hopkins Medicine advising that “Intensive behavioral therapy can really help you lose weight and also keep it off. It can help you change your eating and exercise habits as well. This can help you lose weight. Your health care provider might suggest this therapy if you’re obese. They may also recommend it if you have trouble making positive lifestyle changes all on your own. Behavioral therapy for obesity can help prevent complications from diseases such as diabetes over the long term.”
Get Someone to Hold You Accountable
Weight loss is not easy. It’s a, sometimes, grueling process, and you need a lot of consistency to be successful, which is why a lot of people fail!
But a bit of peer pressure in this particular situation can increase your chances of getting rid of that stubborn abdominal fat!
If you are someone who struggles to stick to those weight loss goals you’ve had for a while, you might want to get a so-called accountability buddy to keep you motivated through it all!
Dr. Tim Church, an obesity expert, says that “Some people are very accountable to themselves, but not most people. In my years of working with people, there is one thing that truly drives accountability more than pretty much anything else: If you want to keep people doing a certain behavior, get a buddy.”