what you eat. Regardless of what you eat, be it, white bread or sprouts; meat
or pasta; protein, fat or carbohydrate; if you do not burn the calories that is
ingested, your body will turn the rest of the calories into triglycerides and
store them in fat cells.
In terms of
location in the human body, there are three types of fat. Intramuscular fat is
found interspersed in the skeletal muscle. Subcutaneous fat is found underneath
the skin. Visceral fat (VF) is also known as organ fat
because it is stored in between the internal organs and the torso, inside the
peritoneal cavity. An excess of visceral fat is known as central obesity, abdominal obesity
pot belly and beer belly. VF includes epididymal white
adipose tissue (EWAT) and perirenal fat. Subcutaneous fat can be easily pinched
between the fingers but VF lies deep inside and can be
found in thin people too. It is associated with apple shaped body. Men have fat
stored in the abdomen while for women fat is stored in thighs and hips. After
menopause as the estrogen production falls, fat is stored in the abdomen. Point to note is fat cells remain the same throughout the
life span. What changes is the size of fat cells.
several studies including the MESA study published in Journal of American
College of Cardiology (2014),
higher VF was associated with cardiometabolic risk and coronary artery
calcification, regardless of body mass index (BMI). It is the VF rather than subcutaneous fat
that is more strongly associated with incident metabolic syndrome irrespective
of age, race, or BMI
. Metabolic syndrome
of risk factors that occur together as a group, raising risk of coronary heart
diseases, stroke and diabetes. The five risk factors include large waistline or
abdominal obesity; elevated triglycerides; low levels of high-density
lipoprotein cholesterol (HDL-C); high blood pressure
; and elevated fasting
the fat we consume through our diet, that is, as saturated, polyunsaturated, and monounsaturated fats
are all types of triglycerides
They are a major
source of our energy at rest and during low-intensity exercise. The digestion of fat is mainly processed in the small intestine. As
chyme enters the duodenum, bicarbonate ions are
secreted by the pancreas to neutralize the pH of the
chyme, lipases and enzymes that break down fat. The gall bladder contraction allows bile to be released from the liver.
Fats, monoglycerides and diglycerides are
hydrophobic, and do not dissolve in water. Bile prevents fat molecules to clump
together to form one big fat molecule. Bile molecules have a hydrophobic end
and a hydrophilic end. The hydrophobic end sticks to each fat molecule. The
hydrophilic end protrudes and prevents the molecules from sticking together.
The combined structures of fat molecules and bile molecules are called micelles
which are small spherical water-soluble droplets.
As fat molecules become micelles, lipases
break down fat molecules into free fatty acids and monoglycerides, which are easily absorbed through the small intestine. After they
pass the intestinal wall, fatty acids and monoglycerides recombine to form
triglycerides. The triglycerides combine with cholesterol, phospholipids and
protein to form a structure called chylomicron. Chylomicron has a protein coating
which makes it water soluble and it easily travels through the lymph vessels
and then the bloodstream. These compounds are metabolized and used as a source
of energy by the muscle fibers and the unutilized compounds are broken down and
stored as free fatty acids in the liver or as body fat
Thus right habits can help to lose belly fat in men and women.
Intake Should Be Less than Calorie Burn
unutilized calories consumed from protein, fat or carbohydrate, get stored as fat
and triglycerides which gets evident in the form of
belly fat. Pot belly means your calorie intake
is more than what you
need as an energy source. Thus reducing the calorie
intake or increasing the amount of calories burned is vital to belly fat reduction.
of Macro Nutrients
balance would be protein <35% to 40%; fat = 25% to 35%; and carbohydrate
35-40% of total daily calorie intake. A low-fat diet or
low carbohydrate diet both have their share of cons.
According to American
Heart Association (AHA), fat should comprise only 25 to 35 percent of the total daily
calories from foods like fish, nuts, and vegetable oils. Saturated fats should
be less than 7 percent of your total daily calories. Thus cut out the fried foods, saturated and trans fats completely to blast belly fat. Coconut
oil and omega-3 fatty acids should be part of the diet. A low-fat diet can lead to reduction of HDL, testosterone producing
cholesterol and healthy fatty acids while high-fat diet
can lead to increase in fat deposits specially saturated fats.
should be increased as they have high thermic value than fats and
carbohydrates. The thermic effect of food, associates, energy expenditure to
different foods, due to the energy required to digest, absorb and metabolize
the nutrients. Thus more energy is required to process proteins. Substituting
fries, pasta, with boiled or raw sprouts; meat with legumes and omega-3- rich sea food is the best way to burn belly fat. Do not
increase the protein intake over 40% as it may result to osteoporosis, impaired
kidney function and other health issues.
Reduction of carbohydrates may lead to fatigue,
mood swings, nausea, dizziness, loss of muscle tissue and bone calcium. A low-carbohydrate diet leads to intake of
excess fats. A moderate intake of carbohydrates especially foods with low glycemic index (GI)
are preferred. Foods with low GI prevents a spike in blood sugar and their sudden depletion. High GI foods make
one feel hungry soon. Foods with high satiety level are highly recommended.
Brown pasta or whole wheat bread provides 50% more satiation than white bread
or pasta. Boiled potatoes offer 3 times more satiation. Thus, conquer your mid meal hunger pangs with boiled
sweet potato and sprout chaat, tomato salsa, fruits, green tea. Read your way
through insulin index and choose the food that rate better on all 3 indexes in
order to get a slim waistline and to manage weight.
Drink Lots of Water
Are you thirsty
or hungry? Both tend to camouflage the other. Thus when we tend to feel hungry,
it is actually water or fluids that the body wants. Drinking at least 2 liters
of water or as and when one is thirsty, makes one binge less and keeps the
belly slim and flat.
means alternation between
very intense bouts of exercise and low intensity exercise. There are short
periods of intense anaerobic exercise and less-intense recovery periods. It is
also called high-intensity intermittent exercise (HIIE) or sprint interval
training (SIT). It blasts belly fat, treats obesity, lowers insulin resistance
and easily fits into the busy schedule. A common
formula is a 2:1 ratio of work to recovery/rest periods. According to research
presented at the American Heart Association’s Scientific Sessions 2015, short
bursts of high-intensity exercise improved weight,
cholesterol and blood sugar parameters among Type 2 diabetes patients more than
30 minutes regimen of sustained, lower-intensity exercise. Burst exercise
patients experienced a 2.3 times more improvement in HbA1c levels and a
three-fold reduction in body mass index. Aerobic exercises like running,
cycling or rowing, becomes anaerobic when performed in excess of 85% - 90%
maximum heart rate.
training program involves infliction of micro-trauma or tears and pulls on the
muscles. It leads to reduction in muscle size and muscle soreness after
exercise. Calories are burnt to rebuild muscle to original size and further add
to it. So muscle building through weight lifting or use of resistance bands
helps to build muscles and burn more calories. More calories are burnt while
maintaining muscle than maintaining fat. The more muscle you build, the more
calories your body will burn each day on its own. Thus both muscle building and
muscle maintenance burn lots of calories and it is the quickest way to belly
fat removal. Muscle tissue burns more calories than body fat even when one is
at rest. Strength building helps to increase calories burned more than calories
to High Fructose Corn Syrup
Calories are not created equal. For
example, fructose and glucose have same chemical
compound but they are not metabolized in the similar manner in human body. The
end process of fructose metabolism is uric acid and triglycerides. HFCS has 55%
fructose and 45% sucrose. The added sugar comes in form of soft drinks, diet
soda, fruit juice, maple
syrup, molasses, sorbitol. Therefore do not store
unnecessary sugar in your pot belly. The AHA has issued
new recommendations for added sugar. One teaspoon holds around 4 grams of sugar.
- For women, children and adolescent
25 grams – 100 calories – 6
- For male 37 grams 150 calories – 9 teaspoon
Foods to Lose Belly Fat
– Cumin, cinnamon, black peppercorns, Cayenne. Spices help to increase metabolism and
body heat, cinnamon reduces cravings and balance the
calorie intake. According to a study in Iran''s Shahid Sadoughi University of
Medical Sciences, cumin group reduced body fat
percentage three times more.
tomatoes, guava, blueberries. Avocado is rich in monounsaturated fatty acids
and fiber. Fruits provide satiation, antioxidants and fiber.
– Almond, walnuts,
pine nuts. Researchers from Penn State University proved that those who had
almonds had better lipid profile.
Omega-3 fatty acids
– Walnuts, flaxseeds, soybeans; fish with low
mercury like salmon, sardines.
– Fruits, oats, barley bread, barley pancake
and other whole wheat items. Foods with high-fiber
content makes consume less calories.
– Whole wheat products, fruits, vegetables, mushrooms, nuts.
High Satiation food
Boiled potatoes, apples, low sugar Porridge/Oatmeal; brown rice; eggs; whole meal bread, pasta, noodles,
lentils, fresh baked beans, fish; apples, cucumber,
banana gives a sense of fullness.
– Yogurt supports gut bacteria.
pasta, kulcha, pizza, noodles to whole wheat ones; fried fingers, burgers, junk
food to food of high satiation and low GI; fried snacks to sprouts or fruits;
juice with added sugar to whole fruits.
omega-3 fatty acid rich foods, coconut oil, avocado,
– Dark chocolate,
green tea, vinegar or apple cider vinegar; According to a 2009 Japanese study, a
tablespoon or two of vinegar daily for eight weeks showed significant decreases
in body fat. Dark chocolate with more than 75% cocoa is
full of calories but its consumption helps to reduce cravings, increases HDL
and supports the heart. It has low GI.
Tips To Lose Belly Fat
Drink hot water
to prevent visceral fat. However there is a caveat. According to IARC
researchers drinking beverages at or above 149 degrees Fahrenheit (65 degrees
Celsius) can cause cancer.
Get up and move.
Desk workers walk, or execute some movement after every couple of hours. Fetch
your own things. Get up and put off the switches. Get your hand dirty in the
garden, laundry, car, pet or house cleaning or at dishwashing.
Do not avoid
breakfast as it gets the metabolism working after the overnight fast. In a study conducted by Turkish University,
eating dinner late or just 2 hours before sleep have adverse effect on blood pressure. Dinner
should be had before 7 pm.
maximum 8 hours a day and do not oversleep on weekends.
mudra 45 minutes per day, to remove extra fat from the abdomen.
amount of water before meals to prevent overeating.
sweet potato chat, fruits, nuts, salad in sight to satisfy the mid meal hunger.
Keep limited food on table to discourage a second helping. Keep the television
and other connecting devices off while eating.
Say no to soft
drinks, diet coke or juice with added sugar and other HFCS drinks.
Say no to white
bread, or refined carbohydrates; fried proteins like meat, chicken; pizza,
batura, burger; trans fats and saturated fats.
Be aware of the source of the calorie been
consumed. Follow the recommendations to create the balance of fat, protein and
carbohydrates intake. Be aware of the amount of calories consumed from
saturated fat, and high GI food. Proteins require more energy to burn. Study the 3 indexes GI,
Satiety index and Insulin Index. These habits, home remedies, and tips will
help you to lose stubborn belly fat.