Want an instant metabolism boost? Fiber from whole grains may also be beneficial for limiting gains in body weight and waist circumference, notes another article published in in the same journal. It also makes your workouts more efficient and promotes strength and flexibility. In one study, thin people who watched their diets but didn't exercise were more likely to have too much visceral fat. This weight gain may be because of the enzyme lipoprotein lipase LPLwhich is controlled by insulin. Yup, just like anyone else who wants to lose any amount of fat from any part of their body.
WebMD archives content after 2 years to ensure our readers can easily find the most timely content. To find the most current information, please enter your topic of interest into our search box. Some of your fat is right under your skin. Other fat is deeper inside, around your heartlungsliverand other organs. It's that deeper fat -- called "visceral" fat -- that may be the bigger problem, even for thin people.
But if you have too much of it, you may be more likely to get high blood pressuretype 2 diabetesheart diseasedementiaand certain cancers, including breast cancer and colon cancer. The fat doesn't just sit there. It's an active part of your body, making "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine. If you gain too much weightyour body starts to store your fat in unusual places.
With increasing obesityyou have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine. The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there's a much simpler, low-cost way to check. Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you're standing up, and make sure the tape measure is level.
For your health's sake, you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man. Having a "pear shape" -- bigger hips and thighs -- is considered safer than an "apple shape," which describes a wider waistline. Visceral fat likes inactivity. In one study, thin people who watched their diets but didn't exercise were more likely to have too much visceral fat. There are four keys to controlling belly fat: exercise, diet, sleepand stress management.
Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual. To get the same results in half the time, step up your pace and get vigorous exercise -- like jogging or walking. You'd need how to lose fat from breast at home do that for 20 minutes a day, 4 days a week. Jog, if you're already fit, or walk briskly how to lose fat from breast at home an incline on a treadmill if you're not ready for jogging.
Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD. Moderate activity -- raising your heart rate for 30 minutes at least three times per week -- also helps. It slows down how much visceral fat you gain. But to kaiser weight loss san diego visceral fat, your workouts may need to be stepped up.
If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first. Getting enough fiber can help. Sleep : Getting the right amount of shut- eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night.
Sleep may not have been the only thing that mattered -- but it was part of the picture. Stress: Everyone has stress. How how to lose fat from breast at home handle it matters. The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself. American Journal of How to lose fat from breast at home — Endocrinology and Metabolismpublished online Aug.
Carol Shively, PhD, professor of how to lose fat from breast at home medicine, Wake Forest School of Medicine, Winston-Salem, NC. Kristen Hairston, MD, MPH, assistant professor of endocrinology and metabolism, Wake Forest School of Medicine, Winston-Salem, NC. Skip to main content. Expert Blogs and Interviews.
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