The issue of how to lose stomach weight is something that many adults can relate to. This is because many desire that flat belly or what is sometimes called six-pack abs. Unfortunately, a spare tire is more prevalent in adults (not only male but female as well) due to a number of factors like pregnancy, overeating, consumption of too much beer and alcohol among others.
It is also important to take note that knowing how to lose stomach weight is important from the view of becoming healthy. Essentially, people who have those extra pounds in their midsection translate to multiple health risks like diabetes, metabolic syndrome, and cardiovascular disease among others. This type of fat is called visceral fat and is considered more dangerous compared to subcutaneous fat or that which is found under the skin.
How to lose stomach weight should also be viewed from the context that it is linked to the hardening of the arteries and inflammation that can lead to various blood circulation problems. Assessing your risk is as simple as using a tape measure.
Take the measurement at the hip bone and take the bare measurement of your abdomen without holding your stomach in. For men, a waist that is beyond 40 inches is considered extremely dangerous while 35 inches is the borderline for women. When this happens you have extremely high belly fat and the question of how to lose stomach weight suddenly becomes relevant to you.
At this point you should definitely consider the question on how to lose stomach weight as a means of avoiding heart disease and similar lifestyle health risks. Let us examine some of the considerations on how to lose stomach weight.
There is No Secret Formula to Losing Stomach Weight
There is no secret formula, no magic potion that you can take to resolve the problem of how to lose stomach weight. However, you can remove that spare tire by investing in a sensible diet plan made of specific types of food combined with a healthy exercise plan. To motivate you even further on your quest on how to lose stomach weight, you would be glad to know that belly fat is one of the first to go when you attempt to lose weight sensibly.
According to Dr. Jensen, a professor of medicine, approximately 90% of people who lose weight lose it from the abdominal region before any part of the body. Moreover, there is a bigger probability that you will proportionately lose more weight from your upper body. This is because visceral fat is more metabolically active therefore making it easier to lose compared to subcutaneous fat.
What’s more is that the more belly fat you have to lose, the faster you will lose it. This means that significantly overweight people tend to see faster results compared to those with less belly fat.
How to Lose Stomach Weight With a Calorie-Controlled Diet
Based on the American Journal of Clinical Nutrition study, opting for a calorie-controlled diet that is rich in whole grains can trim excess fat from your waistline.
The study revealed that whole grains combined with fruits and vegetables as well as lean meat helped overweight people to lose more fat from the abdominal region. This means that skipping meals or hunger is not the answer on how to lose stomach weight. Moreover, the reduction in refined carbohydrates modifies the insulin and glucose response allowing stored fat to be mobilized faster.
It can be unrealistic though to rely merely on whole grains. For most people, combining whole grains with a sensible amount of refined grains is the answer on how to lose stomach weight. You must realize though that whole grains are normally high in fiber which allows you to remain more satisfied longer thereby making you feel less hungry.
The most common myth is that exercise alone can deliver flat abdominals. Dr. Rosenbloom, a nutrition professor at Georgia State University, cautions that doing hundreds of crunches a day will not resolve your concern on how to lose stomach weight. Spot exercises have been debunked time and again as the answer to reducing visceral fat.
If you do not have that much belly fat, doing such exercises can give you the appearance of being thinner and trimmer. However, if your target is to really lose stomach weight and keep it off, then, the real answer on how to lose stomach weight is to eat a healthy and calorie-controlled meal.
Combine this with regular and sensible exercise and you will have a winning combination. Keep in mind that the harder you exercise, the more belly fat you will lose which means high intensity aerobic exercise can help you reach your goal.
Choosing Healthy Fats to Lose Stomach Weight
Avocados, seeds, nuts, soybeans, olives, chocolate, and canola oils are rich sources of monounsaturated fatty acids. These have been proven to deliver exceptional health benefits like the reduction of risk to heart disease among others. Unfortunately, these are not magical foods that can resolve your concern on how to lose stomach weight. This means that restricting your diet to foods rich in monounsaturated fats does not automatically translate to losing visceral fats.
Despite being considered as healthy fats, you must remember that they are still classified as fats and contain about nine calories per gram which is about twice of that found in proteins and carbohydrates. As a general rule on how to lose stomach weight, the intake of fats should be consciously controlled because they can negatively impact your weight loss efforts.
These are just some of the answers on how to lose stomach weight. Definitely, every other guy has his own so called solution to get rid of the visceral fat and attain that six-pack abs. However, bottom line on how to lose stomach weight is that you must invest yourself in a balanced, calorie-controlled meal plan that is combined with moderate to high intensity exercise for at least at hour every day. Then you will truly be able to answer how to lose stomach weight effectively.