What Health Problems are Associated with Stomach Fat?

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There’s a plethora of potentially fatal health problems associated with excess belly fat.  Abdominal fat, also known as visceral fat, is a direct cause of numerous serious health concerns.  Unlike subcutaneous fat which can be stretched with the hands, visceral fat lies deep inside the abdominal cavity.  The fatty substance acts as padding between vital abdominal organs.  Studies conducted on visceral fat has found it to be linked to metabolic disturbances and increased risk of type 2 diabetes and cardiovascular diseases.

Women

Women, especially those going through menopause, are prone to gaining weight in the abdominal mid-section.  The Mayo Clinic reports that a waist size of 33 inches or greater increases the risk for health problems The “middle-age spread” shifts the ratio of excess fat to lean tissue with the fatty substance accumulating in the upper body, especially over the thighs and hips. Additionally, among women excessive fat is linked to breast cancer and often the removal of the gallbladder.

Men

Excessive belly fat among men also leads to serious health issues, especially for males with a waist size of 40 inches or more. Extra fat storage in men tends to accumulate around the waist.

Excessive belly fat in men increases the risk of potentially fatal health conditions including:

  • Heart disease
  • High blood pressure
  • Stroke
  • Type 2 diabetes
  • Insulin resistance
  • Some forms of cancer
  • High triglycerides
  • Low levels of HDL “good” cholesterol
  • Sleep apnea
  • Metabolic syndrome

Cardiovascular

While excess belly fat can cause serious cardiovascular health problems among women and men, cardiovascular disease as a direct result of excessive fat is more prominent among males. Recent research findings from the leading experts in the field are discovering a link between visceral fat and the elimination process of cytokines, or the body’s vital immune system chemicals.

One example of the findings includes the tumor necrosis factor and interleukin-6 which increases the risks of cardiovascular ailments by advancing insulin resistance and low-level chronic inflammation.  Such biochemical internal processes are strongly believed to have a toxic effect on the sensitivity and response the body’s cells have on insulin, blood clotting and blood pressure.

The primary reason that the abundance of visceral fat is extremely dangerous is thought to be its location within the body close to the portal vein.  The portal vein plays a significant role in the body as it carries blood from the body’s intestines to the liver.  Visceral fat releases fatty acids which enter directly into the portal vein and flow to the liver.  Once the fatty acids arrive in the liver, there they can manipulate the production process of blood lipids; thus, resulting in higher LDL “bad” cholesterol levels, lower HDL “good” cholesterol levels and resistance to insulin.

Cancer

Cancer is another health problem associated with excessive body fat among both men and women.  A recent study conducted in Europe of approximately 500,00 among men and women found that for women with a waist-to-hip ratio more than 0.85 was linked with a 52% increased risk of colorectal cancer.   Furthermore, the Mayo Clinic found individuals gaining excess weight in the upper body and abdominal regions are more susceptible to breast cancer.

While excess belly fat is detrimental for both men and women, a daily exercise regimen combined with a healthy lifestyle and well-balanced meals are essential prevention measures.

What Foods Help To Burn Fat?

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With the many scams advertising food products to burn fat overnight, it’s often confusing to know what’s hype and legit.  The simple truth is there are natural foods that help to burn fat, in combination with a healthy and active lifestyle.  Scientific research reveals that active ingredients found in green tea, capsacin (found in Cayenne pepper) and lean protein foods help in burning fat.

Green Tea

Green tea is widely used for its health benefits such as combating cancer and heart diseases.  Recent studies found that individuals consuming a bottle of tea with a concentration of green tea extract daily for three consecutive months lost a greater percentage of body fat as compared to those consuming a bottle of oolong tea within the same timeframe.  According to the American Journal of Clinical Nutrition explains the active ingredient, catechins, stimulates the body’s process to burn calories; thus reducing the amounts of body fat.

While most teas contain the type of polyphenols (also known as catechins), green tea has a higher concentration of the substance. Recent studies have found that Catechins significantly decrease body mass index (BMI), total body fat, waist size and lower “bad” LDL cholesterol levels among participants of the study.

Cayenne Pepper

Cayenne pepper, more commonly referred to as hot pepper, is also known for its fat burning abilities.   The active calorie-burning substance, capsaicin, promotes the body to utilize more fat as fuel because it causes the body to produce heat.  Additionally, consuming the active ingredient reduces the amount of total calories per meal and the amount of fat intake.  It also increases the body’s energy expenditure, which also burns calories.

The mechanics of capsaicin works as it evokes the secretion of the hormone catecholamine.  The hormone is typically released in response to stress from the adrenal medulla. The secretion is a catalyst for the body’s process to burn body fat.

It’s recommended to introduce cayenne pepper into your diet in small amounts and consume it in moderation.  If it burns your mouth, instead of reaching for a glass of water which only spreads the pepper’s oil, try eating dairy products, a slice of bread, or drinking milk.

Lean Protein Foods

In addition to green tea and cayenne pepper, lean protein foods also help to burn fat.  Although the European Journal of Clinical Nutrition conducted a study on the thermogenic, or fat burning effect, and found that while it does increase metabolism, the amounts aren’t considered significant.  Many individuals, however, aren’t deterred by the findings.

The study revealed that the amount of hot pepper consumed that could be tolerated increased metabolism by only 21 calories.  A separate study conducted in Switzerland found an increase in metabolism by 79 calories among participants consuming green tea within a 24-hour period.

The truth is that all food products have the same thermicogenic effect, dietary fat having the lowest thermic effect and lean protein possessing the most. The digestion and processing of lean protein foods requires 30% of calories it contains and acts as an appetite suppressor.  Such foods include:

  • Turkey breast
  • Chicken breast
  • Fish
  • Seafood
  • Game meats
  • Bison, buffalo
  • Lean red meats
  • Egg whites

To prepare a fast-burning meal:  Start with a green vegetable and add one of the above lean protein foods.   Add grains or natural starchy carbs to your meal.  Complete the meal with fruits.

 

5 Tips For Flat Abs

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Web ads, magazine covers and billboards everywhere are plastered with models sporting attractive six-pack abs.  While the advertisements make perfect abs look as natural as breathing, the truth is that the path to better abs is paved with proactive steps leading the desired results. The following five steps are a great way to begin your journey.

Posture 

There’s some truth to the cliché children hear from their parents instructing them to stand up straight. Ellen Barrett, celebrity trainer with numerous available exercise DVDs, suggests for posture to support abs standing with the ears over the shoulders, shoulders aligned with the hips, hips over knees, and the knees aligned with the ankles.  Position the front of shoulders open similar to a shirt on a clothes hanger.  Finally, draw the navel inward toward the spine and balance weight on the heels and balls’ of the feet.

Exercise

Obviously exercise is essential for shaping flat abs; however, the problem arises when knowing the best exercises to incorporate into daily workout regimens. While ab exercises such as crunches prove effective when beginning an ab flattening routine, it’s important to combine exercises that concentrate on the core muscles between the shoulders and pelvis areas.

Liz Neporent, president of the New York based wellness consulting firm Wellness 360, suggests training the body shouldn’t be done in isolation.  Instead she recommends to “do slow, high-quality exercise.”

One such exercise includes Pilates which focuses on the abdominal region but also provides a workout for arms, legs, back muscles and glutes.  Unlike crunches, Pilates concentrates on developing the side abdominals and the transverses abdominis (deepest abdominal muscle). Other exercises toning core muscles include: canoe twist, cat twist, planks, seated rotations, and leg lowers.

Props

While using props is optional in daily workouts, many find using props helpful in achieving flat abs.  The most popular and relatively inexpensive exercise props include:

  • Stability balls
  • Bosu balls
  • Medicine balls
  • Kettle balls
  • Exercise straps and bands

Diet

In addition to improved posture and a core exercise regimen, diet also plays a significant role in developing and maintaining flat abs.  It’s important to prepare well-balanced meals that include carbohydrates, lean meats, and foods containing healthy fats.  Bread, potatoes, and rice are excellent sources of carbohydrates; egg whites, lean turkey breast and tuna are protein lean meats; while walnuts, soybean oil, and products containing Omega 3 and 6 fatty acids are suggested healthy fats.

Proteins are needed to help the body rejuvenate after a workout.  Carbs provide a boost of extra energy. The fatty acids are beneficial in providing the body with the fats it needs to function properly.

It’s also important to eat small amounts throughout the day instead of three large meals.  By eating smaller amounts more often, the body speeds up metabolism.  A six-pack diet recommends eating five or six times each day every two to three hours to provide adequate fuel for workouts and the body’s constant ability to burn fats.

Be Realistic 

When setting personal goals toward achieving the perfect six-pack, it’s important to be realistic.  Regardless of exercise regimens and balanced diets, some individuals will have a very difficult time in developing a flat ab due to predisposed genetics.  It’s also essential to expect setbacks ad roadblocks in achieving goals; however, patience applied to core exercise regimens and a healthy diet is a great start.

 

5 Exercises to Reduce Belly Fat

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If your New Year’s resolution includes reducing belly fat, it’s important to know which exercises offer the most effective results.  While exercises concentrating on the ab muscles are ideal for beginning workouts, exercises working the core muscles between the pelvis and shoulders should also be incorporated into workout regimes.

The following five exercises are some of the most effective ab exercises with proven results in reducing belly fat.

Bicycle

The bicycle is considered one of the most effective ab exercises by the American Council on Exercise.  The exercise targets the “six pack” region (rectus abdominis) and the waist (obliques).  To begin:

  • Lie down face up with hands placed behind the head.
  • Bring knees inward toward the chest while lifting the shoulders up off the mat.
  • Turn to the left while bringing your right elbow towards the left knee.  Straighten the right leg.
  • Rotate sides.
  • Repeat pedal-like motion bringing your left elbow towards the right knee for 1-3 sets of 12-16 reps.

Captain’s Chair Leg Raise 

Considered second in line as the most effective core exercise focuses on the obliques and rectus abdominis.  Found in gyms and health clubs, the captain’s chair is a rack with padded arms allowing legs to hang free.  The objective is to prevent legs from swinging the legs while keeping them bent to concentrate more on the abdominals and less focus on the hip flexors.  To begin:

  • Stand on the chair gripping the handholds to stabilize the upper body.
  • While pressing your back against the pad, contract your abs to raise legs and lift knees inward to the chest.
  • Avoid arching your back or swinging legs.
  • Slowly lower down. Repeat for 1-3 steps of 12-16 reps.

Exercise Ball Crunch

The third most effective ad exercise labeled by the American Council on Exercise is the ball crunch.  Unlike typical ab crunches, using a ball works the muscles in the legs as well as using the entire body for balance on the ball.  To begin:

  • Lie down on the ball.  Position it under your lower back.
  • Cross your arms over the chest or position them behind your head.
  • Contract the abs to lift the torso off the ball while pulling your lower ribcage downward toward the hips.
  • Curling up the ball should remain stable and not roll.
  • Stretching the abs lower yourself back down onto the ball.  Repeat for 1-3 sets of 12-16 reps.

Vertical Leg Crunch

Another effective ab exercise concentrating on the obiques and rectus absdomiinis as well as the legs.  To begin:

  • Lie on the floor with the legs extended straight up and knees crossed.
  • Position hands behind the head.
  • Contracting the abs, lift the shoulders from the floor.
  • Keeping your legs in a still position, at the top of the movement imagine your belly button going towards the spine.
  • Lower the position.  Repeat for 1-3 sets of 12-16 reps.

Seated Rotations

Seated rotations are another effective and easy exercise that works the core muscles to reduce belly fat.  To begin:

  • Sit up and bend knees and legs together.
  • Cross your arms over the chest.
  • Tuck in your tailbone while slightly rolling back as you continue to alternatively rotate your spine from left to right.

 

What Supplements Burn Fat?

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Findings reported from recent international research show a direct link between excess body fat and serious health conditions, often fatal diseases brought on by the accumulation of fatty substances within the body…

The research also found several natural supplements that are proven to help burn body fat among the participants.
Green Tea

Green tea is widely recognized as a natural supplement possessing an array of health benefits from boosting immunity, preventing cancer and reducing the risks of cardiovascular diseases.  Green tea is commonly consumed as a beverage; however, it’s also available in capsule supplement form.

The main ingredient of green tea is the extract of the leaves of a plant native to Asia known as Camellia sinensis.  Green tea is processed differently as compared to Black tea which is made from the same plant.  The method used to preserve green tea is the least rigorous process, retaining the essential beneficial nutrients.

Research indicates green tea extract contains a rich supply of polyphenois and catechins commonly used in obesity management as it stimulates themogenesis as well as inducing fat oxidation.  Epigallocatechin gallate (EGDC), a prevalent catechin found in green tea, boosts resting metabolism and induces fat-burning processes.

Hops Extract

Hops extract is derived from Humulus lupulus, the infamous plant used in beer-brewing. The plant is native to North America, Asia and Euriope.  Only the dried parts of the female hops plants are gathered for their extract.  While beer is not recommended as a supplement to burn fat, hops extract is thought to induce fat burning processes within the body for a couple of reasons:

  • Hops extract was found to prevent weight gain in mice fed a high-fat diet according to the findings of a 2005 Japanese study. The mice that consumed a high-fat diet in combination with isomerized hop extract (IHE) displayed a reduction in body weight gain and increased tolerance to glucose when compared to the other set of mice fed a standard diet without IHE.  The conclusion suggested human consumption of IHE may prove beneficial in curbing diet-induced obesity.
  • Amy Shapiro, RD, CDN founder of AWS Nutrition, offers another reason hops extract is believed to help burn fat.  Shapiro suggests hops extract is often used as a diuretic, found effective in reducing bloating and water reduction: both of which induce weight loss.
  • Shapiro goes on to suggest that hops extract may also decrease bloating by increasing stomach secretions and acts as an appetite stimulant; thus preventing weight gain.

Other Supplements

While further research is required to provide more conclusive findings, the following are other natural supplements thought to burn belly fat:

  • Capsicum, found in Cayenne pepper.
  • Yohimbe, found in Aspidosperma quebracho-blanco extract derived from the bark of evergreen trees native to northern Argentina.
  • Carnitine and L-carnitine, produced naturally in the kidneys and liver, stored in skeletal muscles, brain and heart.  Also found in fish, red meat, poultry and various dairy products.
  • Oleoylethanolamide, a lipid naturally produced in the intestines.
  • Sesamin, a fibrous lignan, found naturally in flaxseed, wheat bran, pumpkin seeds, sesamin seeds, cranberries, vegetables and whole grain products.
  • Caffeine
  • Whey protein

Although there’s evidence of supplements burning belly fat, more extensive research is needed to advance the findings.  In addition to natural supplements, exercise, well-balanced diets and a healthy lifestyle are essential for reducing belly fat.