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Whether you're an "apple" shape with excess belly fat, or a "pear" with wide hips and thighs, when you lose weight, you'll most likely lose proportionately more from the abdominal region than elsewhere.
And why is that? "Visceral fat, the kind tucked deep inside your waistline, is more metabolically active and easier to lose than subcutaneous fat under the skin, especially if you have plenty of it.
And the more weight you have to lose, the more quickly you're likely to start losing your belly fat, experts say. People who are significantly overweight may see quicker results in their belly than someone who has less to lose in that area, such as a postmenopausal pouch. Eating a diet rich in whole grains while reducing refined carbohydrates changes the glucose and insulin response and makes it easier to mobilize fat stores.
Visceral fat is more metabolically active and easier to lose than subcutaneous fat, especially if you have plenty of it and the right conditions are met, such as the ones in our study.
When you eat refined foods like white bread, it triggers a series of events, starting with elevated blood sugar levels followed by an increased insulin response, which can cause fat to be deposited more readily. But eating a diet rich in whole grains (which also tend to be higher in fiber) helps improve insulin sensitivity. This, in turn helps the body more efficiently use blood glucose, lowers blood glucose levels, and reduces fat deposition.
work toward consuming more whole grains, as they tend to be high in fiber, which satisfies hunger for longer periods and helps you eat less than refined grains.
If you want to lose weight and keep it off, you must eat a healthy, controlled-calorie diet and get regular exercise -- around 60 minutes a day of moderate activity, like brisk walking.
And the harder you exercise, the more belly fat you may lose. People who engage in high-intensity aerobic exercise tend to be leaner around the abdomen.
Beyond the body mass index (BMI), waist circumference has been touted as a simple and reliable test to measure health, weight status, and hidden fat.
So what's the bottom line about belly fat?
Most scientific evidence suggests that a calorie-controlled diet rich in fruits, vegetables, whole grains, low-fat dairy, beans, nuts, seeds, lean meat, fish, eggs, and poultry is the foundation for a diet that provides all the nutrients you need while helping to whittle your waistline.
The real secret to losing belly fat is to lose weight on a balanced, calorie-controlled diet and exercise at least an hour a day.
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1491 kcal
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Grasa: 57,16g | Prot: 80,38g | Carbh: 167,18g.
Desayuno: water, all whites egg white, powdered cream, splenda, coffee. Almuerzo: water, mcdonalds chicken nuggets, mcdonalds snack wrap. Cena: Diet Blueberry Green Tea, taco bell chicken burrito, Bean Burrito. Pasa Bocas / Otros: coffee, powdered cream, splenda, special k protein snack bar. más...
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1966 kcal
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Ejercicio:
Compras - 2 horas, Tareas del Hogar - 30 minutos, Caminar (Ejercicio) - 5,5/kph - 20 minutos, Conduciendo - 1 hora, Sentado - 3 horas, Durmiendo - 8 horas, Descansando - 1 hora y 10 minutos, Trabajo de Escritorio - 8 horas. más...
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