A study done at the University of Alabama at Birmingham (UAB) Department of Human Studies, was published online October 8 and will be published in the journal Obesity. It found that exercising just 80 minutes per week can help prevent people from regaining weight and help prevent the regain of harmful visceral fat.
Any Exercise Reduces Belly Fat
In the study, nearly 100 women were divided between three groups: aerobic exercise, weight training or no exercise. Then all the women were placed on a low-calorie diet (just 800 calories per day, less than half of what the average woman would need). The average weight loss was 24 pounds, and the women in two of the groups continued their workouts for one year.
After the year, those who exercised gained no visceral fat, even if they regained some weight, while those who did not exercise averaged a 33 per cent increase in visceral fat.
While most people think of body fat as the layer of fat just under the skin, the much more harmful fat is visceral, or subcutaneous fat, which is underneath the abdominal muscle and is not visible. It surrounds the body's organs and can increase the risk of heart disease and diabetes.
One indication that a person may have too much visceral fat is waist measurement. In general, women should have a waist under 35 inches, and men should have one under 40 inches. Also, strive to maintain a health BMI (body mass index).
In addition to exercise, there are other things that can help reduce visceral fat in the body.
- Choose a source of monounsaturated fat at each meal. Examples include nuts and seeds, olives, avocado and dark chocolate.
- Eliminate trans fats from your diet. They are bad for you in many ways, including contributing to more belly fat.
- Avoid stress. This is easier said than done, but even trying something like deep breathing when stress comes on, or meditation or yoga for just a few minutes, can help reduce anxiety.
- Reduce caloric intake. Eat fewer calories overall. This is easier when you eat smaller, more frequent meals during the day so you never feel very hunger or very full.
- Avoid alcohol. People who drink regularly tend to have more belly fat than those who do not.
By exercising every day, whether it's going for a walk, doing some yoga or lifting weights, people can reduce their belly fat and, more importantly, maintain that for the long term.
Sources:
University of Alabama
Mayoclinic.com
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