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How To Get Rid Of Stomach Fat

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Learning how to get rid of stomach fat and reduce your waist size may save your life.

A study conducted by Eric Jacobs of the American Cancer Society found that men and women over the age of 50 with the largest waist size have about twice the risk of dying than those with the smallest waist size. The risk of death is from heart disease, cancer and respiratory conditions.

According to the study, every 4 inch increase in waist size had a 25 percent increase risk of death. The study concluded that the ideal waist size is 35 inches for men, and 30 inches for women.

The culprit is a type of fat called visceral fat. This is the fat that surrounds the kidneys, pancreas and liver, and lies below the abdominal muscles. What makes this fat dangerous is that it is more metabolically active than the fat that lies just below the skin or subcutaneous fat. It is the visceral fat that gives people the “beer belly” look.

The visceral fat promotes chronic inflammation, which can lead to heart disease, diabetes and cancers. As you can see, it is important to learn how to get rid of stomach fat, and reduce your waist size.

Realize that there is no quick way to lose stomach fat. There are no magic pills or fancy ab gadgets that you instantly burn off stomach fat.

The secret to burning belly fat and building lean ab muscle is a combination of diet and proper exercise.

Diet

The first thing to do is eliminate sugars, corn syrup, junk foods, processed flour and hydrogenated oils from your diet. Start eating natural fruits and vegetables, whole unprocessed grains, legumes, nuts, seeds and metabolism boosters. Also, you should limit your saturated fat intake, and start using extra virgin olive oil as a good fat source.

Basically, start eating the Mediterranean type of diet.

In addition, eat breakfast, since it has been found that people who eat breakfast tend to be skinnier than those who don’t on a regular basis. Breakfast fires up the metabolic engine for the rest of the day.

And get adequate sleep. Chronic sleep deprivation can cause weight gain.

Exercise

Only whole body, multi-joint exercises burn fat. Single joint, muscle specific exercises will tone muscles, but they just don’t burn fat. The reason that full body workouts burn fat is that they increase your metabolic rate and fat burning hormone response. A couple of examples of full body exercises are squats with weights and lunges with weights. Both of these exercises will increase your heart and metabolic rate to burn fat cells.

The full body exercises will also build lean muscle, which in turn increases your fat burning ability. A pound of lean muscles uses 4 additional calories each day just to sustain itself compared to a pound of fat tissue.

When doing aerobic exercises, use the Interval Training method. The variable speed and intensity of Interval Training burns more calories and gets you into shape faster than constant speed and intensity exercises. This is according to the American College of Sports Medicine.

So, do yourself and your family a favor and start a program to learn how to get rid of stomach fat, and reduce your waist size.

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Exercises To Lose Belly Fat

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References

Abdominal Obesity - Wikipedia
The Truth About Belly Fat - WebMD
Belly Fat In Men: Why Weight Loss Matters - Mayo Clinic