Many of us have a similar desire: to reduce the extra weight at our midsection. It is possible to do so if we are willing to make some changes in our daily existence.
There has been and continues to be a growing body of research in the area of body fat and obesity. Distribution and amount of body fat is influenced by genetics, age and lifestyle. Women in menopause are likely to notice an increase in fat in the midsection, similar to what men tend to experience. However, it is possible to reduce overall and, specifically, abdominal fat.
There are basically four types of fat but we are going to focus primarily on visceral fat, also known as belly fat. This is the fat that surrounds the organs in your abdominal cavity. This fat is important for protecting and padding these vital organs. However, when we have too much, there is an increase in waist size. And, there is an increased potential for the development of conditions such Type II Diabetes and Heart Disease. Such conditions have been linked to visceral fat and not to subcutaneous fat. Subcutaneous fat is the fat underneath our skin which is easier to see. Weight loss via our diet can reduce subcutaneous fat. However, diet alone does not impact visceral fat as much. So what does?
Let’s look at stress. Yes, we live in a fast paced, high stress culture. There is always something to do and somewhere to be. And this impacts our bodies. The stress response is actually one of those amazing things that our body does for us. It is necessary for our survival. However, when stress becomes chronic, our bodies go into exhaustion mode. When a stressor exists, our adrenal glands secrete cortisol, an important hormone for balanced body functioning. However, chronically high levels of cortisol can have a negative impact on the body, such as depression of the immune system and increase in visceral fat.
So, first and foremost, we need to reduce the stressors in our life. Easier said then done but even small changes will help. Reducing or eliminating caffeine, getting adequate sleep, and including some down time each day will help to reduce stress and cortisol levels. And, of course, including regular exercise in our daily lives is important.
Researchers have compared participants who diet alone and those who include exercise and have found that the exercisers tend to lose more visceral fat. In one study, all participants were placed on a low calorie diet and either an aerobic or resistance training program. The group lost an average of 24 lbs. For the following year, half of the group stopped exercising and the other half continued to exercise. The exercisers did not gain any visceral fat at the end of the year. The nonexercisers had a 33% increase in visceral fat. Another study compared sedentary individuals, participants involved in moderate intensity exercise and participants involved in vigorous intensity exercise. The researchers found that the sedentary group experienced a 9% increase in visceral fat. The moderate intensity group had no change and the vigorous intensity group lost 7% in visceral fat.
So, it is possible to reduce belly fat. Yes, genetics and age play a role, but with stress reduction and regular physical activity, we can lower our levels of visceral fat. Eating a whole food, balanced diet is vital but calorie restriction alone will not effectively reduce visceral fat. And, your abdominal experience will be enhanced with some exercise intensity and strengthening of your midsection muscles as well.
