കുറയാതെ അടിവയറ്റിലെ ടയർ പോലെ കിടക്കുന്ന കൊഴുപ്പും കുടവയറും കുറക്കാം ഇങ്ങനെ ചെയ്താൽ /Baiju's Vlogs
Dr. Jolly Thomson MD
Consultant
Life Care Centre
Thevara, Kochi
Ph: 9495989534, 0484 - 2881860
ചാനലുമായി ബന്ധപ്പെട്ട കാര്യങ്ങൾക്കു വിളിക്കേണ്ട നമ്പർ +91 7034800905
Getting rid of excess belly fat, or abdominal fat, is a common goal for many.
While maintaining a moderate body weight and body fat percentage is important for good health, the type of belly fat you store can influence your health differently.
The two main types are:
visceral
subcutaneous
Visceral refers to fat surrounding the liver and other abdominal organs. Having high levels of visceral fat is associated with an increased risk for chronic disease such as metabolic syndrome, type 2 diabetes, heart disease, and certain types of cancer (1Trusted Source, 2Trusted Source).
On the other hand, subcutaneous is the layer of fat that sits directly under the skin. This type is less harmful to health and serves as a layer of protection for your organs as well as insulation to regulate body temperature (1Trusted Source, 3Trusted Source).
That said, having a high amount of subcutaneous fat is linked with a higher amount of visceral fat, therefore increasing your risk of health problems. Focusing on a health-promoting lifestyle, which helps prevent excessive amounts of both types of fat, is important
1. Sugary foods and beverages
Many people consume more added sugar daily than they realize.
Common foods in the diet that can be high in added sugar can include baked goods, pastries, muffins, flavored yogurts, breakfast cereals, granola and protein bars, prepackaged foods, sugar-sweetened beverages (SSBs), and other processed foods (5).
In particular, a diet high in SSBs (e.g., sodas, specialty coffees, fruit juices, energy drinks) is associated with increased visceral abdominal fat
Trans fats
Trans fats are the among the unhealthiest fats.
While small amounts of trans fat occur in nature, they’re mainly created for the food system by adding hydrogen to unsaturated fats in order to make them more stable and allow them to be solid at room temperature.
Sedentary lifestyle and physical inactivity
A sedentary lifestyle is one of the biggest risk factors for negative health events. It involves prolonged sitting throughout the day (e.g., watching TV, sitting at a work desk, long commutes, playing video games
Low protein diet
Stress and cortisol
Cortisol is a hormone that’s essential for survival.
It’s produced by the adrenal glands and is known as a “stress hormone” because it helps your body respond to a physical or psychological threat or stressor (79Trusted Source).
Today, most people experience chronic, low-grade stress rather than acute stress from an immediate threat (e.g., running from a predator). The main stressors are psychological stress and behaviors that increase the risk of negative health events (e.g., highly processed diets, physical inactivity, poor sleep).
Consuming adequate dietary protein can support weight management.
High protein diets may promote weight loss and prevent weight gain by increasing fullness, since protein takes longer to digest compared to other macronutrients. Protein also supports muscle repair and growth, which contributes to a higher metabolism and more calories burned
Low fiber diet
Fiber is incredibly important for optimal health and weight management.
Some types of fiber can help you feel full, stabilize hunger hormones, and manage hunger (86).
In an observational study involving 1,114 men and women, soluble fiber intake was associated with reduced abdominal fat. For each 10-gram increase in soluble fiber, there was a 3.7% decrease in belly fat accumulation
Genetics
Not enough sleep
Getting enough sleep is crucial for your health.
Many studies have linked inadequate sleep with weight gain, which may include abdominal fat (97Trusted Source, 98Trusted Source, 99Trusted Source, 100Trusted Source).
There are many potential causes of weight gain from lack of sleep, including increased food intake to compensate for lack of energy, changes in hunger hormones, inflammation, and lack of physical activity due to tiredness
Genes play a major role in the risk of developing obesity (90Trusted Source).
Similarly, it appears that the tendency to store fat in the abdomen versus other parts of the body, is partly influenced by genetics
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