When it comes to belly fat, confusion often reigns. “You have two types of abdominal fat, the subcutaneous, under the skin, which is a fat that is difficult to get rid of, protective, which secretes hormones, and the fat inside the abdomen which is found around the liver, the aorta, the intestines, the spleen and which hinders the functioning of the organs”explains nutritionist Jean-Michel Cohen to Top Santé in an article on the Body Roundness Index (BRI). Visceral fat is the fat that we cannot or even feel, the fat that surrounds the organs. While it is necessary to be healthy, it should ideally not exceed 10% of the body’s total fat mass, at the risk of developing chronic diseases such as heart disease, cancer, cognitive decline, type 2 diabetes or hepatic steatosis (or non-alcoholic fatty liver). But don’t panic, if the doctor diagnoses you with excess visceral fat during a clinical examination, there are a few ways to remedy this.
1/ Eat more anti-inflammatory foods, fiber and protein
Favor anti-inflammatory foods such as oily fish, vegetables, rapeseed, hemp or flax oils, legumes, dark chocolate, oilseeds and whole grains. “Greater amounts of body fat have been associated with higher levels of inflammation in the body, due to fat cells releasing pro-inflammatory hormones called adipokines.”says Mandy Enright, a registered dietitian at Food + Movement, workplace wellness specialist and author of 30-Minute Weight Loss Cookbookto the site EatingWell. Conversely, diets high in refined carbohydrates, processed meats, or added sugar tend to promote visceral fat.
Eat fiber. Fiber stays in your stomach longer than other nutrients, helping you feel full after a meal. Many studies have shown a link between fiber consumption and fat reduction. You can find fiber in fruits, vegetables, beans, legumes, whole grains, nuts and seeds.
And most importantly, don’t forget protein, which is known for its role in building muscle and increasing satiety, which, again, is often linked to weight loss. Especially since protein helps regulate the hormones that control hunger and appetite.
« In the evening, I recommend starting the meal with a soup in winter or a mixed salad (tomato, pearl onions, lettuce, cucumber, etc.) in summer, with a dressing based on olive and rapeseed oil which is rich in anti-inflammatory omega-3, avoiding balsamic vinegar, which is too sweet. “, advises Dr. Reginald Allouche, nutritionist and researcher in the field of diabetes and overweight prevention, to Top Santé in an article on abdominal fat. Then follow up with a small portion of protein (white meat, fish). It is advisable to avoid starchy foods (bread, rice, pasta, potatoes, etc.) and to favor legumes (lentils, chickpeas, beans, etc.) as an accompaniment. ” The right amount being a Chinese bowl “, says Dr. Allouche. And he recommends a yogurt made with sheep’s milk, rich in omega 3, or a fruit for dessert.
2/ Eat regularly
While we tend to starve ourselves and skip meals when we want to lose weight, it has been proven that eating breakfast, lunch and dinner at the same time every day helps us lose weight. Similarly, consuming the same amount of calories at the same time every day can help us lose weight. If you don’t follow a routine or are forgetful by nature, you could, for example, set an alarm to remind you to eat at a specific time.
3/ Move your body but don’t focus on your abs
“You need to do a combination of cardiovascular activity and strength training to help reduce body fat, so just doing a lot of abs every day won’t cause visceral fat loss,” explains Mandy Enright. The ideal is to aim for at least thirty minutes a day. Since belly fat is where the body stores energy, it will be a matter of adopting a holistic approach. Interviewed by Cosmopolitan UKDr. James recommends HIIT (high-intensity interval training) training with squats, burpees, and treadmill sprints. It’s “a great way to burn fat and get your heart rate up”assures the specialist. “Focus on the basic movements and gradually get stronger in those movements over time. I’m talking about your planks, your sit-ups, your twists, your holds, and your V-ups (lifting your arms and legs off the floor at the same time),” adds sports coach Emily Ricketts, also for Cosmo.
4/ Monitor your lifestyle
“Other lifestyle factors that have been associated with reduced visceral fat (and body fat in general) include reducing stress, improving sleep quality, reducing alcohol consumption, and quitting smoking (or vaping).”explains Mandy Enright. On the other hand, poor sleep and excessive stress can increase hormones linked to an increase in the amount of visceral fat. As for carcinogens like alcohol and tobacco, they are pro-inflammatory, which, as seen above, does not help.
5/ Consult for personalized follow-up
« If you want to lose belly fat, there is absolutely no point in following a diet (or fitness program) found on the Internet.explains Dr. Matthew Davis, bariatric surgeon at the Wellness and Stress Clinic of Memphis (in the United States), to the American media Parade. To lose weight effectively, healthily and sustainably, it is imperative to first understand how your body stores fat. Because this parameter varies from one person to another, which explains why what works for one will not necessarily work for another! » So, the expert recommends going to consult a health professional specializing in weight loss. If you believe that stress or an addiction also play a role in your excess visceral fat, do not hesitate to supplement this follow-up with psychotherapeutic support.
Source: www.topsante.com
