Belly fat is such an important (and dangerous) factor in your overall health that it is now being discussed as an organ. The visceral fat that makes up a spare tire, or worse, a beer belly – that surrounds your liver, stomach, and intestines – is not flabby. It appears to be biologically active and to pump out hormones and other substances, and it may even increase the risk of metabolic problems such as cardiovascular disease and type 2 diabetes and possibly even cancer.
That's the most frightening for the 35 percent of obese American men ̵
But also men with modest wounds are endangered. Yes, Dad Bods, Skinny Fat Dudes, Beer Belly Light guys – maybe even you. Recent studies by the Mayo Clinic have shown that men who are in the normal range (with a BMI of 18.5 to 24.9) but have fat in the midsection are up to four times more likely to have metabolic disorders than leaner men. "Why some people are primarily wearing fat in visceral deposits is not entirely clear," says Paul Cohen, Ph.D., Assistant Professor and Head of the Molecular Metabolism Laboratory at Rockefeller University, New York. "There are clearly genetic and hormonal influences."
As researchers learn more about how fat harms you, they also find new ways to combat it. According to a new, albeit small, study in obesity it may not be very important to lower your health risk. When people who had a normal BMI but had excess body fat lost 5 percent of their body weight, they saw significant benefits: visceral fat 11 percent, total fat 9 percent, liver fat 50 percent, and insulin sensitivity 26 percent. If you weigh 200 pounds, losing 5 percent means losing only 10 pounds. These four tips make it a little easier. Get it!
. 1 Build muscle to fight fat
"Muscles are the opposite of fat," says cardiologist Francisco Lopez-Jimenez of the Mayo Clinic. Her liver processes fatty acids and reduces inflammation. Dr. Lopez-Jimenez and his colleagues have found that people with a large bowel often have less muscle mass and the correlation is stronger with age. Obviously, strong muscles give your legs and buttocks – your largest muscle groups – more volume, improve the balance between muscle and fat in your body and promote a healthier metabolism.
How To Burn More Fat
If you need to choose some type of exercise, weight training may be best for the targeted trim of your gut. In a Harvard study, men who completed 20 minutes of daily strength training had a lower increase in age-related abdominal fat than men who spent the same time doing aerobic activity. Emphasize exercises that challenge your entire body: squats, deadlifts, pull-ups. However, the same study found that cardio had a greater impact on overall weight. Dr. Lopez-Jimenez suggests a combination of the two, but combines them in the right way by alternating cardio and weight training on different days. Men who do this may burn more visceral fat than they do by stacking workouts in the same session.
. 2 Outwit Your Brain
Pancreas can be on your head as well as on your gut. Losing visceral fat is difficult as your body defends fat like a castle on a very round hill by processing hormones in brain circuits that control appetite. That's because fat is good in terms of evolution / survival. It seems to be the body's own food storage system and it served humanity well when the actual edible supplies were poor. Their ancestors, who could consume the least-flavored fat and release their energy in the most economical and economical ways, had a genetic advantage. Your body, preparing for the worst, does not match the abundance of food markets and restaurants – or the lack of effort that comes from neither hunting nor gathering.
Over the years, your body will match energy intake and delivery with an accuracy of 99 percent, says Michael Schwartz, MD, co-director of the Diabetes Institute at the University of Washington. But even a finely tuned system can not offset the gradual benefits of endless calorie consumption. As a rough estimate, "most overweight people do not take in more than 5 pounds of fat per year, but that adds up to over 10 years," says Dr. Schwartz.
Hack your metabolism
Evidence suggests that keeping calories on consumption restricted to an earlier window means eating less weight than eating more later in the day. In a new study, the 16: 8 diet was tested – 16 hours of fasting and 8 hours of eating. The researchers told 23 overweight participants to eat any amount of food between 10:00 am and 6:00 pm, but at other times drink water and calorie-free drinks. After 12 weeks, the subjects consumed about 300 calories less daily than a control group and lost about 3 percent of their body weight – enough to cause a noticeable decrease in visceral fat compared to the control group. No participant who left the study complained about the diet. As a result, volunteers were likely to find it easy enough to stick to it. According to researchers, this is crucial for a sustainable improvement in metabolic health.
. 3 Maintain Your Inner Rainforest
One of the most important parts of your metabolism is your microbiome – the ecosystem of gut bacteria that decompose food and produce chemicals that may prevent obesity, probably by reducing inflammation. A healthy microbiome should be like a rainforest. A potbelly microbiome is a kind of bleakness. The main difference is the biodiversity. "Obese people have fewer types of microbes in the gut," says Dan Knights, Ph.D., Associate Professor at the University of Minnesota's Biotechnology Institute. "These microbes are like a factory where thousands of compounds are made, good and bad. They want to provide food to microbes that make good connections.
How To Eat Wilder
To restore your inner Amazon, eat foods that are closer to nature. "Most Americans live in a fiber desert," says Knights. "Each plant has its own fiber substitute, with different chemical structures and different microbes that break it down." Going for about 30 grams per day. Fiber-rich foods such as fruits, vegetables, legumes and whole grains are associated with an increase in short-chain fatty acids, which can reduce the risk of inflammation and metabolic problems. In one study, every 10 grams of daily fiber intake was associated with a 3.7 percent decrease in visceral fat. Replenishing can help: Add two tablespoons of psyllium husk to your cereal or salad. Knights snacks on Nu'Go dLish bars, which provide 12 grams of fiber from various sources.
. 4 Change the Type of Your Fat
Not every body fat is harmful. Visceral fat is white fat – a type associated with an unhealthy metabolism. Another type – brown fat – burns calories and helps the body to generate heat. We do not have a lot of brown fat and lose it as we get older. Cohen. Preliminary studies also suggest that you can turn healthy brown fat into unhealthy white fat as you grow.
Turn the fat color wheel.
When brown fat can whiten, can white fat turn brown? It is a hot field of research. Researchers have found a third type of fat, the beige fat, that can be activated to burn fat. "Beige fat tends to be embedded in subcutaneous fat, so subcutaneous fat may be relatively benign and protective." Cohen. "Our dream is to find a pharmacological target – five to ten years away – that turns unhealthy white fat into healthy brown fat." You may already have a natural way to make beige fat brown. New research has shown that you can turn on the Beige Fat Oven by lowering your home thermostat to 66 or below for ten hours a day. Cold temperatures activate beige grease to keep you warm.