Abdominal Fat: What Causes It And How To Eliminate It

If you do not suffer from this problem, you may have at least heard someone complain about the "tummy", usually difficult to eliminate! Even some people who experience weight loss often complain that they have missed measurements on all parts of their bodies, but would still like to lose some more "belly".

The dreaded abdominal fat can annoy anyone, regardless of age. It usually generates a little more discomfort in the most vain people.

Some people believe that women have more? Tendency? to accumulate this type of fat than men. But, according to Felipe Rocha, Just Fit physical education professional, this is not true. In both men and women there is accumulation of abdominal fat because of poor eating habits and physical inactivity. The man, having an android characteristic, can localize more fat in the abdomen; and the woman, having the ginoid characteristic, can localize more fat in the region of the hip and lower limbs. But can the variety of human biotypes reverse or merge such factors?

Causes of fat accumulation in the abdomen

Functional nutritionist Helouse Odebrecht points out that, physiologically, the female body has a higher percentage of fat than the male body. But that is a natural biological question. This is because women have fat deposits, for example, for milk production, due to their body structures, hormones, pregnancy and other peculiarities that differ man from woman. But what defines the accumulation of abdominal fat are the habits and metabolic changes ?, he says.

Helouse points out that the accumulation of visceral / abdominal fat is linked to bad lifestyle habits, as mentioned below:

Read also: 10 Eating Habits That Boost Metabolism

• Sedentary lifestyle;
• Excessive intake of carbohydrate, sugar;
• Caloric consumption higher than caloric expenditure;
• Poor diet quality;
• Metabolic imbalance (hormonal changes, sleep failure, stress);
• Imbalance of body biochemistry (altered cholesterol, diabetes, or high glucose, high triglycerides).

The good news, however, is that by improving such habits and being mindful of your health, you can reduce abdominal fat and / or prevent its accumulation. Below you will find a series of tips from professionals to achieve these goals.

8 Steps to Eliminate Abdominal Fat

1. Merge cardiovascular exercises with bodybuilding: Rocha points out that mixing the cardiovascular exercise routine with bodybuilding will increase caloric expenditure and optimize the individual's metabolism.

2. Fractionate the feed: That is, eat the three main meals, breakfast, lunch and dinner and intermediate snacks, not spending more than four hours fasting. Thus, your body receives nutrients necessary for daily activities and does not store fat. But should meals be balanced and meet needs? Helouse points out.

3. Avoid processed products: The nutritionist explains that they are rich in vegetable fat and / or sugar and / or sweetener and chemical additives such as preservatives and dyes, which are environmental toxins and can disrupt metabolism.

4. Avoid sugar: Helouse recalls that it is essential to avoid the addition of sugar and also foods containing sugar in its composition.

Also read: 10 ways to avoid overeating after training

5. Consume Fiber: They reduce glucose absorption. Like oats, chia, amaranth, quinoa, flaxseed, brown rice, various fruits and vegetables ?, says the nutritionist.

6. Avoid alcohol and soda: Helouse reminds that it is essential to avoid these types of drink.

7. Sleep well: "having a good night's sleep and not sleeping too late (until 11pm is recommended)," says Helouse.

8. Ingest liquid: "preferably water or unsweetened teas," says the nutritionist.

To reduce the accumulation and excess abdominal fat are necessary: ​​a balanced diet, with whole grains, fruits and vegetables distributed throughout the day; consumption of fiber such as oats, flaxseeds, chia in preparations; water intake, a good night's sleep and frequent exercise ?, summarizes Helouse.

Aerobic or weight training: which is the most effective?

Talita Moretti, personal trainer, exercise physiology specialist and cardiac rehabilitation and special groups specialist, points out that both are important.Aerobic exercise has higher calorie expenditure than weight training. However, bodybuilding accelerates weight loss by increasing Post-Exercise Oxygen Consumption (EPOC), that is, does your body still maintain a high energy expenditure even after you have finished training ?, he says.

It even helps maintain (and even increase) muscle mass, further accelerating metabolism when at rest. Therefore, combining both types of training makes weight loss much faster and more effective. Ideally, you should achieve at least 220 minutes of exercise a week to achieve significant weight loss, ”adds Talita.

Rocha points out that the ideal is always to combine physical capacities, creating a situation of conditioning gain, which will provide higher performance, higher caloric expenditure in activities, gain in muscle mass, increased metabolic rate and, finally, an organism that uses better. your energy sources (eg fat) ?.

Health Risks Of Abdominal Fat

It is important to understand the differences between subcutaneous and visceral fat. Subcutaneous fat is below the skin, being a source of physiological energy. Protects our organs, is a thermal insulator, all under normal conditions (non-obese individual). Already visceral fat is that? Encrusted? in the organs, preventing their proper functioning, generating several problems in the medium term (such as diabetes) ?, explains Rocha.

Helouse points out that subcutaneous fat is one that is not directly associated with the organs, as in the case of visceral fat, which is directly linked to the organs (eg intestine, liver, pancreas), which is the case of abdominal fat below of the abdominal muscle. There is no bone or muscle that separates fat from organs. Unlike, for example, hip fat, which although harmful is still less than abdominal fat?

According to the functional nutritionist, the importance of determining body fat distribution patterns was established in 1956. • Abdominal fat localization (called central obesity) is associated with metabolic disorders and cardiovascular risk. And this is serious, goes beyond an aesthetic, is a health risk ?, highlights.

"Abdominal distribution is associated with cardiovascular risk factors such as dyslipidemia, high blood pressure and diabetes mellitus," adds Helouse.

The dietitian points out that waist circumference measurements and follow-up or the ratio of waist to hip should always be evaluated. "These measurements are able to provide an estimate of abdominal fat, which in turn correlates with the amount of visceral adipose tissue," he says.

• For women a waist measurement result below 88cm is expected. And for men, under 102cm. Waist / hip ratio (WHR) should be less than or equal to 0.85 for women; and less than or equal to 0.95 for men. Is it recommended that obtaining these measures be part of the clinical routine for health risk assessment ?, highlights Helouse.

The dietitian also points out that visceral fat deposits have faster mobilization than other regions, increasing the supply of free fat in the portal system (liver), which can increase blood glucose, insulin and lead to resistance to fat. insulin (pre-diabetic condition) ?.

Food: the villains and the good guys in history

Helouse cites what are the main types of foods that contribute to the accumulation of abdominal fat:

Villains

• Sugar;
• Bad fats, like margarines;
• Vegetable and hydrogenated fats present in processed products;
• Fried food;
• Too much butter and oil;
• Poor quality carbohydrates such as crackers, cakes, white flour, white bread, chips, salty snacks etc.

In contrast, there are foods that, if associated with healthy habits, can help reduce or prevent the accumulation of abdominal fat. Helouse quotes what they are:

Good guys

• Chia: Excellent source of soluble fiber, in contact with water forms a gel that helps reduce glucose absorption, reducing the glycemic index of meals. Recommended use of 1-2 tablespoons a day added to fruits, juices, vitamins and preparations ?, emphasizes the nutritionist.
• Thermogenic herbs and spices: The thermogenic action of food is characterized by increasing the caloric expenditure of the body and promoting the breakdown of fat cells. Foods like ginger, cinnamon and pepper, when used in food, help in this process. The use can be made in preparations, in juices, salad dressings, etc. ?, explains Helouse.
• Omega 3 Rich Foods: "Like fish (salmon, sardines, tuna), nuts, flaxseed, quinoa, seaweed, olive oil, which have anti-inflammatory power, acting directly on the fat cell, which is an inflamed tissue," says the nutritionist.
• Avocado and Coconut Oil: These are excellent quality fats that work to improve triglyceride levels in the blood, helping in the process of reducing abdominal fat. It is essential to consume them in the natural form, avoiding the addition of sugar in avocado, as many do ?, explains Helouse.
• Green tea (white, red and black): The nutritionist explains that with its antioxidant and anti-inflammatory properties, green tea is one of the most studied herbs when it comes to obesity and fat. The action is due to its phytochemicals, capable of improving blood glucose and fat metabolism. The ideal is to consume the herb and not sweeten so as not to lose this effect. The yerba mate can also be cited here as one of the auxiliary foods with properties very similar to green tea ?, highlights.

6 questions about abdominal fat answered

Below, professionals clarify the main questions about abdominal fat accumulation (or the "dreaded belly").

1. Is it normal for some people to have a tendency to accumulate belly fat while others accumulate elsewhere, such as butt and breeches?

Felipe Rocha: Totally normal, because the human being has infinite diversity.

2. Does using reducing creams before exercise help?

Felipe Rocha: No, nothing scientifically proven to be worth the financial expense!

3. Is it true that abdominal is not recommended for those who want to have a flat stomach?

Felipe Rocha: This is a myth, as it is critical to strengthen the abdominal muscles for proper muscle balance and a very stable spine.

4. To lose my belly do I have to set aside my weekend beer?

Helouse Odebrecht: to? lose belly? A combination of factors is required. Balanced diet; reduced calorie and high sugar and fat foods; frequent physical activity; good sleep night; Stress reduction and good hydration. Moderate alcohol consumption would not be responsible for the increase in abdominal fat. It may be that, initially, if the individual is very overweight and with alarming abdominal fat values, it is necessary to eliminate alcohol as well as adjust the rest. However, alcohol use should be moderate, but not necessarily excluded. This consumption must be assessed individually.

5. I train and I'm strong. But my belly does not shrink. what am I doing wrong?

Felipe Rocha: Food has to be better structured and your workout directed to your goals.

6. Does having abdominal fat necessarily mean that I have a disease?

Felipe Rocha: No, it does have bad habits.

When is plastic surgery indicated?

In some cases, plastic surgery to eliminate abdominal fat may be indicated. Plastic surgeon Francisco Alionis Neto explains that the indication for plastic surgery varies according to some factors:

1. Fat location: Plastic surgery is beneficial in patients who have fat in the subcutaneous tissue of the abdominal wall. In cases where fat is more localized inside the abdominal cavity, around the intestine (the hardest belly, the popular beer belly), plastic surgery will not have the desired effect. In these cases, is initially indicated the change of eating habits and physical activity ?, explains the surgeon.

2. Excess skin: In patients with severe weight loss or pregnancy, there may be excess skin associated with excess fat, explains Alionis Neto. "In these cases, should be taken into account the possibility of performing abdominal dermolipectomy (abdominoplasty) with or without liposuction, according to the need and evaluation of the doctor," he says.

3. Localized fat accumulation without excess skin: "In these cases, liposuction is indicated, which will promote the removal of excess fat tissue, as well as the retraction of the skin of the region, leading to a significant improvement in body contouring," explains the plastic surgeon.

It is noteworthy that, currently, there are still many treatments of cosmetic clinics that promise reduction of abdominal fat, as well as controversies about their effectiveness. But anyway, it is known that no treatment "works miracles". To significantly reduce abdominal fat it is essential to have a good diet associated with regular physical activity.

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