Belly fat is the most dangerous kind of fat on the human body.
Belly fat, or visceral fat, lies deeper in the abdomen. Unlike subcutaneous (just under the skin) fat, visceral fat has been linked to health problems such as in increased risk for heart disease, diabetes, some cancers, and a higher need for gallbladder surgery.
TrueFalse
Which is the better fat belly fighter?
With just over a gram of fiber, 1 gram of protein, and 6 carbohydrates, one cup of air-popped popcorn is the better belly fat fighter. It is cholesterol-free, virtually fat-free, and a filling five popped cups is just 100-150 calories.
One serving of popcorn contains about 70% of the recommended daily intake of whole grain. It also contains folate, niacin, riboflavin, thiamin, pantothenic acid, and vitamins B6, A, E and K. A serving of popcorn contains about 8 percent of the daily value of iron, with lesser amounts of calcium, copper, magnesium, manganese, phosphorus, potassium and zinc.
Choose popcorn that is air-popped. Adding salt, oil, or butter adds excess sodium, fat, and calories.
Alcohol increases abdominal fat and the risk of diseases related to obesity.
Alcoholic beverages may contribute to weight gain, including belly fat. Alcoholic drinks contain calories but usually no nutrients, and drinking can impair judgment that can lead to poor food choices, among other things. Drinking in excess causes many health problems. Reduce or eliminate alcoholic beverages for a smaller belly and better health overall.
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You are likely to gain weight if you …
A study by the National Heart, Lung, and Blood Institute (NHLBI) found that young adults who eat at fast-food restaurants more than twice weekly gain more weight and have a greater increase in insulin resistance in early middle age. After 15 years this translated to an extra 10 pounds, and twice the risk for developing type 2 diabetes, which is a risk factor for heart disease.
Many fast food meals contain an entire day's worth of calories in just one meal.
Eat fast food more than twice a weekDon't drink water before mealsEat large meals for breakfastSleep more than 10 hours a night
A single pound of fat is equal to ______________ calories.
One pound of body fat is equal to about 3,500 calories. In order to lose a pound in a week, you need to consume about 500 fewer calories per day, or burn off that many calories through exercise.
Abdominal fat disrupts the normal balance and functioning of some hormones.
Visceral fat, the type that is located in the abdominal cavity, has been found to be biologically active. Excess abdominal fat seems to disturb the normal balance and function of hormones and other substances in the body. Visceral fat produces hormones such as adiponcetin, which may influence cell responses to insulin. Visceral fat also produces a chemical called a cytokine, which can increase the risk for heart disease. Other chemicals are thought to effect cell sensitivity to insulin, blood pressure, and blood clotting.
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Calories from fat are better than calories from carbohydrates.
It doesn't matter where calories come from – a calorie is a calorie. One gram of fat equals 9 calories, while 1 gram of carbohydrates or 1 gram of protein contains 4 calories. Whatever you eat, the key to weight loss and loss of belly fat is to eat fewer calories, and exercise more to burn more calories. Be careful when consuming low-fat or fat-free foods, as many of these foods may be high in sugar, and even high in calories.
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If you eat twice as many fat-free cookies as regular cookies, you have…
Fat-free foods are not necessarily low-calorie. Eating twice as much of a fat-free food as a regular food will likely increase your overall caloric intake. Read labels and make sure that reduced fat foods are also reduced calorie foods.
Decreased your caloric intakeIncreased your caloric intakeBalanced your caloric intakeGained one pound
A body mass index (BMI) of 30.0 or higher is considered…
A body mass index (BMI) of 30.0 or higher is considered obese. BMI measures body fat based on height and weight for adults.
- A BMI less than 18.5 is considered underweight - A BMI of 18.5 to 24.9 is in the healthy weight range - A BMI of 25.0 to 29.9 is considered overweight - A BMI of 30.0 or higher is considered obese - A BMI of 40.0 or more, or a person who is 100 pounds over the idea body weight for their gender, age, and height, is considered morbidly obese.
Normal or healthy weightOverweightObeseMorbidly obese
To beat belly fat, you should eat…
Soluble fiber from vegetables, fruits, and beans can help reduce visceral (belly) fat. Eating foods rich in fiber can help you feel fuller, thus reducing your overall caloric intake. It may also help reduce blood cholesterol levels and can lower the risk for heart disease, obesity, and type 2 diabetes. It can keep the bowels functioning regularly, and help reduce constipation and diverticulosis.
It's important to realize that more than refined sugar can lead to belly fat gain. Even natural sugars, such as real honey, should be used in moderation. Excess sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.
Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says.
She said that artichokes and asparagus are the best vegetables to eat to reduce abdominal fat. This is because they are both rich in fiber and antioxidants, and they help maintain a healthy gut microbiome to support weight loss.
Strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more. There is some evidence that high-intensity interval training (HIIT) can help reduce belly fat, as can strength training.
The ice hack diet is a dietary pattern that uses cold exposure to help stimulate weight loss. It typically involves adding ice to the diet, drinking cold liquids, and only consuming cold foods within a person's calorie allowance. This dietary pattern follows the principle of thermogenesis.
Drinking water before bed like lemonade contains polyphenols that help to get rid of accumulated fat. Grape juice contains resveratrol, which converts white fat to brown, which is easier to burn. Apple juice, ginger tea or strawberry juice are also effective choices.
Can Lemon Water Help You Lose Weight? According to experts, all adding lemon to water really does is make your water taste like lemon. “It's not going to burn fat by any stretch of the imagination,” says Karen Ansel, R.D.N., author of Healing Superfoods for Anti-Aging.
Leafy greens, whole grains, nuts, and beans are all good for keeping away the fat that stays deep in your belly. That's called visceral fat, and it's the most dangerous kind because it can wrap around major organs, including your liver, pancreas, and kidneys.
Introduction: My name is Wyatt Volkman LLD, I am a handsome, rich, comfortable, lively, zealous, graceful, gifted person who loves writing and wants to share my knowledge and understanding with you.
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