Many people think that belly fat is only a minor concern. Especially in men, it’s common notion that growing a belly is just a part of getting older. However, it’s not a superficial concern.

Belly fat is a significant risk factor for serious health problems including diabetes and cardiovascular diseases.

Abdominal obesity or visceral obesity, or simply the fat around the midsection, signifies an increased risk of heart disease, type 2 diabetes and even cancer.

But, how do you measure if your belly size is already at risk? Generally speaking if a man’s waist circumference measures more than 102cm, or a woman’s waist is more than 88cm, they are considered abdominally obese.

It’s important to know that belly fat contains two different types of fat. One is called subcutaneous fat, which sits just below the skin and is not considered dangerous. While subcutaneous fat is non-threatening, if you have excessive stomach fat it will usually consist of visceral fat, which builds up around your internal organs and can cause organ malfunction.

You can differentiate visceral from subcutaneous with the density. Visceral fat makes stomach feel hard, while subcutaneous fat is typically soft and squishy.

In addition, visceral fat produces a molecule called adipokine and other toxins that can increase your chances of developing heart diseases and other health issues.

So, how do you get rid of belly fat once and for all?

Diet and exercise are still the best strategies to lose abdominal fat. But, there are ways on how to better target your belly in your weight loss efforts.

Diet

Contrary to popular belief, eating fat or sugar doesn’t make you fat. Excess calories does. Eating fewer calories than your body burns can help eliminate both visceral fat and excess subcutaneous fat.

Now, if you’re wondering if you need to cut out sugary drinks, you can. This will help you lose weight better by replacing refined sugars with natural sugars found in fruits and vegetables. This way, you are getting your micronutrients while you lose weight.

Also, don’t forget to incorporate high in fibre foods such as lean meat, nuts, and legumes to help you feel full throughout the day.

Exercise

Next to diet, you have to make sure that you are incorporating exercise into your daily routine if you are able. Although it is impossible to lose weight in one section of the body only, exercises such as crunches and sit-ups will not only strengthen your core, it will also help build muscles.

As with any weightloss journey, cardiovascular exercise is key to lose weight. Think of the exercises that will get your heart pumping. Whether that’s running, jogging, or using machines at the gym, cardio is a must if you want to lose belly fat fast.

Are you concerned about you abdominal fat? What are the measures that you’ve been taking it to eliminate it?