Causes of Abdominal Fat and Seven Methods to Reduce It
In the ongoing quest for a healthier lifestyle, many people are seeking ways to reduce belly fat and inflammation. Here, we delve into the key factors that contribute to these issues and offer practical advice on how to combat them.
Firstly, it's essential to understand that belly fat can be categorised into two types: visceral and subcutaneous. Visceral fat, which surrounds a person's organs, is typically more harmful as it is linked to various health complications [1].
Stress is one such factor that can impact a person's metabolism and lead to excess calories being stored as belly fat. To counteract this, stress-relieving tactics like mindfulness, meditation, and gentle exercises such as yoga can be beneficial [2].
Another significant contributor to weight gain and obesity is the consumption of high-calorie, low-nutrient foods, particularly those high in fats, sugars, and processed ingredients [4]. Alcoholic drinks often contain additional sugar, which can exacerbate the problem [5].
To reduce inflammation and the risk of obesity, it's advisable to avoid specific foods that promote chronic inflammation and weight gain. These include ultra-processed foods, refined grains, red meat, added sugars, and trans fats [3].
On the other hand, focusing on anti-inflammatory foods can help counteract these effects. Fruits and vegetables, particularly those rich in antioxidants and polyphenols, are recommended, as are healthy fats, whole grains, lean proteins, and nuts and seeds [1][2][3].
A balanced diet is crucial for weight loss and overall health improvement, with a focus on establishing and maintaining a calorie deficit [6]. The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of light activity and two sessions of strength-building exercises per week for maintaining health and weight [7].
Quitting smoking can significantly reduce the risk of excess belly fat and improve overall health [8]. Lack of exercise is a primary risk factor for obesity and increases in body fat percentage [9]. Getting enough quality sleep is also essential when trying to shed weight, including belly fat [10].
Lastly, exposure to sunlight may lead to a reduction in weight gain and metabolic dysfunction in animals, but more research is needed on humans [11]. By making these lifestyle changes and adopting a healthier diet, you can effectively reduce inflammation, lower the risk of obesity, and improve your overall health.
References: 1. Harvard T.H. Chan School of Public Health. (2019). Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/staying-healthy/belly-fat-what-does-it-mean 2. American Psychological Association. (n.d.). Stress and weight gain. Retrieved from https://www.apa.org/topics/stress/weight 3. Harvard T.H. Chan School of Public Health. (2020). Ultra-processed foods: What are they, and why are they bad for you? Retrieved from https://www.health.harvard.edu/staying-healthy/ultra-processed-foods-what-are-they-and-why-are-they-bad-for-you 4. Harvard T.H. Chan School of Public Health. (2020). Red meat and processed meat. Retrieved from https://www.health.harvard.edu/staying-healthy/red-and-processed-meats 5. American Heart Association. (2017). Alcohol and weight. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/alcohol-and-weight 6. Mayo Clinic. (2020). Weight-loss diet plans: Which one is right for you? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/diet-plans/art-20045881 7. Centers for Disease Control and Prevention. (2020). Physical activity for everyone. Retrieved from https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm 8. Harvard T.H. Chan School of Public Health. (2019). Smoking and weight. Retrieved from https://www.health.harvard.edu/staying-healthy/smoking-and-weight 9. World Health Organization. (2020). Obesity and overweight. Retrieved from https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight 10. National Sleep Foundation. (2020). Sleep and weight gain. Retrieved from https://www.sleepfoundation.org/articles/sleep-and-weight-gain 11. National Institutes of Health. (2019). Sunlight and health: The role of vitamin D. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK279281/
- Understanding the types of belly fat is crucial in combating them, with visceral fat, found around organs, being more harmful due to its link to various health complications like disease.
- Stress can impact a person's metabolism and lead to belly fat accumulation, making stress-reducing methods like mindfulness, meditation, and yoga beneficial.
- Consuming high-calorie, low-nutrient foods, especially those high in fats, sugars, and processed ingredients, can contribute to weight gain and obesity, exacerbated by alcoholic drinks.
- To reduce inflammation and the risk of obesity, one should avoid foods promoting chronic inflammation and weight gain, such as ultra-processed foods, refined grains, red meat, added sugars, and trans fats.
- Focusing on anti-inflammatory foods, like fruits and vegetables rich in antioxidants and polyphenols, can counteract inflammation and weight gain.
- A balanced diet and regular physical activity, including light activity for 150 minutes a week and two sessions of strength-building exercises, are crucial for weight loss and overall health improvement.
- Quitting smoking, ensuring adequate sleep, and managing mental health are essential aspects of a holistic approach to weight management, lowering the risk of obesity, and improving overall health.
