The article discusses the dangers of belly fat, also known as visceral fat, and provides 5 scientifically proven steps to lose it. Belly fat is not just an aesthetic problem, but it can cause serious health issues such as insulin resistance, diabetes, fatty liver, high blood pressure, heart disease, and even cancer.
The five steps to lose belly fat are:
1. Make your team work for you (grow good bacteria through a high-fiber diet, Mediterranean diet, and probiotics)
2. Lower cortisol levels (reduce stress, sleep well, and exercise)
3. Cut back on carbs (especially refined carbohydrates and sugary drinks)
4. Increase nutrition (focus on protein, healthy fats, and fiber)
5. Increase metabolism (exercise, lift weights, and eat more protein)
Additionally, the article provides 5 tips to get rid of belly fat, including setting goals, not letting diet control your life, losing weight with the help of friends, celebrating small victories, and being patient.
It's also emphasized that losing weight in the abdominal area is all about health, and it's not necessary to lose weight quickly. By monitoring progress and making lifestyle changes, individuals can reduce their belly fat and improve their overall health.
Here are the key facts extracted from the text:
1. There are two types of fat in the belly: one just under the skin and one deep down around the organs.
2. Visceral fat, the fat deep in the belly, is metabolically active and produces substances that interfere with hormones.
3. Visceral fat can increase the risk of insulin resistance, prediabetes, diabetes, fatty liver, high blood pressure, heart disease, and cancer.
4. Having a large waist circumference is associated with a higher risk of death.
5. A study of over 650,000 participants found that men with a waist circumference of over 110 cm and women with a waist circumference of over 94 cm were more likely to die than those with smaller waist circumferences.
6. Every 5 cm increase in waist circumference increases male mortality by 7% and female mortality by 9%.
7. Reducing waist circumference can reduce the risk of injury.
8. Measuring waist circumference is a simple and effective way to assess visceral fat.
9. A waist circumference of 88 cm or more in women and 102 cm or more in men is considered abdominal obesity.
10. Visceral fat can be reduced through a combination of diet, exercise, and stress reduction.
11. Increasing metabolism can help burn fat, and this can be achieved through exercise, weightlifting, and eating more protein.
12. High-intensity interval training (HIIT) is an effective way to increase metabolism and reduce visceral fat.
13. Eating a diet high in fiber, fruits, and vegetables can help reduce visceral fat.
14. Reducing sugar intake can help reduce visceral fat.
15. Increasing good bacteria in the gut through a high-fiber diet or probiotics can help reduce visceral fat.
16. Setting weight loss goals and achieving them can increase motivation and success.
17. Losing weight with the help of friends can increase chances of success.
18. Celebrating small victories can help with long-term weight loss success.
19. Losing weight in the abdominal area is more about health than appearance.
20. Reducing waist circumference can add years to one's life.
Note: I've excluded opinions and focused on extracting factual information from the text.