Did you know a larger waistline can lead to a higher risk of heart disease, diabetes, and poor blood vessel function? This is because of dangerous visceral fat located within the abdomen of those who are overweight. In order to reduce belly fat that poses some serious health risks, there are some healthy habits you need to start forming.
Cut Carbs, Not Fats
Johns Hopkins conducted a study comparing low-carbohydrate diets and low-fat diets. With calories being the same, those on the low-carb diet lost an average of 10 more pounds than those on the low-fat diet (six-month timeframe). Additionally, the low-carb diet saw more fat loss than lean muscle tissue loss compared to the low-fat diet. Whenever you are losing weight, losing fat is the goal — not losing lean muscle mass.
In addition to cleaning up your eating habits, regular physical activity is necessary in order to reduce the amount of dangerous belly fat you have. Frequent exercise is key in eliminating belly fat because it reduces circulating levels of insulin in the body. Instead, the liver will be forced to use up fatty acids, like the visceral fat deposits located near the belly. Each person will need different amounts and levels of intensity of exercise, but everyone should be aiming for at least a half hour per day.
Skip the Scale
It can be tempting to jump on the scale each and every day to track your weight loss progress. However, the number on the scale doesn’t really matter (unless you’re extremely overweight). Instead, focus on how your clothes are fitting and how you look when you stand in front of the mirror. As long as your waistline continues to shrink to a healthy number (below 35 for women and 40 for men), don’t drive yourself crazy with the numbers on the scale.
Walking around with a little extra belly fat isn’t in anyone’s plan, but it should be addressed before it can harm your health. For other useful tips and information, visit our blog! If you’re interested in learning more or visiting The Arbors Assisted Living community, schedule a tour by contacting one of our five convenient locations: