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Avoid the ‘Middle Age Spread’ – How to Lose Abdominal Fat

The most common and the one that most older adults don’t want to be associated with is “Middle Age Spread” – a term that refers to the fat deposits that form around the middle part of the body after reaching the mark. moderate. It’s not a look that some people want to show off with a shirt. Years ago it was considered a normal sign of a middle age that goes with a more stable career and a peaceful family lifestyle. However, this is now a false theory as we now know that it can lead to various health problems as a person grows older.

Extensive medical research concludes that there is a definite relationship between excess belly fat and diseases such as heart disease, hypertension, diabetes (type 2) and even various types of cancer along with all kinds of problems related to the functioning of internal organs.

So, taking all of this into consideration, you should use the above as a good motivation to go about improving your appearance while trying to lose body fat. There are two types of belly fat: Subcutaneous, the type of fat you can get around your waist (armpit) below the skin line and the type called Visceral – the fat around the intestines and abdominal organs. Visceral destroys your body and causes many diseases as mentioned above. Therefore, excess fat around your waist is often a good indicator of excess internal fat – Visceral.

Fortunately, fat loss of these 2 types can be easily achieved with the right diet and a good exercise program. By simply changing what we eat and how much we eat, our bodies will begin to make changes in burning excess fat stores.

Adding this exercise will do two things to increase belly fat burning – 1. Speed ​​up your metabolism (ie start using more fat to burn for energy) and 2. Develop, grow more muscle which it takes more energy to work which creates more fat. burning. So you can see that exercise plays an important role in shedding these types of belly fat.

Foods to lose belly fat

One of the mistakes people make is going on a very low calorie diet, thinking that this is the fastest way to lose weight and keep it off. This is not the case, it is the opposite of the result. What happens when we eat less than usual is that the body responds to this reduction by going into a state that nutritionists know as ‘Starvation Mode’ ‘. So what this means is that our body goes into a response state that reduces calorie consumption by slowing down the body’s metabolism and then stores more fat because it can be very close to starvation. complete – think of it as a ‘back up’ for the body.

Keeping the above in mind, cutting calories to a lower maintenance level is a smarter way to go. On average, this calorie reduction is normally between 1,800 and 2,000 calories. It is important to keep a diary or food journal to track your food intake – this is the only sure way to keep an accurate record of your calorie intake. To prepare yourself for this, make a plan that says that one week from the fat loss diet, reduce calories according to the minimum level necessary for your own maintenance.

Another important habit to start developing is not eating ‘bad’ carbs or fats. Simple carbohydrates such as refined or processed sugar, wheat and grains will block your meal plan and cause weight loss. Avoid flour-based bread, pasta and white rice. Avoid eating prepared/processed foods, i.e. foods that can be heated or reheated before eating. These types of foods are 9 times out of 10 full of artificial preservatives, which in many cases include corn syrup – which is a great fat burner inhibitor.

A fat burning diet plan should include plenty of fruits and vegetables (both fresh), lean meats, poultry and fish. Alcohol consumption should be kept to a minimum and if you are serious about losing body fat, cut out all alcohol. At the end of the day, alcohol is empty calories that are converted to sugar by the metabolism so the potential to burn fat while drinking alcohol is zero.

Limit your carbohydrate intake when starting a diet to help your body burn fat and lose weight. The usual safe rate is about 50 to 100 grams per day depending on body weight (to help you buy calories and carbohydrates). You should then gradually increase your carb intake to the point where you won’t lose belly fat. Once your weight reaches your goal, you can start eating your normal carb level. Reaching this target point is an indication that you have reached your maintenance point.

When starting an exercise regime, protein intake can increase to about 25% of total calories. Good protein-based sources are: eggs, organ meats, red (unprocessed) meat, chicken, turkey, pork, fish (salmon and tuna are best), beans and other legumes.

In general, soy is not considered a good source of protein because it is not biologically compatible with human muscle. In order to achieve this, it is necessary to consume soy-based food sources to gather all the essential amino acids needed for building muscle and mobilizing fat storage.

Exercise to lose belly fat

Weight or resistance training will build muscle and give you the boost in calorie intake you need to start burning more fat. That’s because muscle burns more energy than fat – three times as much, in fact. Many people are afraid to put on too much muscle when they start working out with weights. They think they will be overweight or ‘muscular’. To put on big muscles you need to eat a lot of food every 3 hours and lift heavy weights. It takes about 25 pounds of muscle to really start getting really muscular or bulky (this may depend on your height or natural build) but you really need about 5 – 10 pounds of muscle to help burn. fat. You’ll get the added benefit of a lighter, more athletic look along with increased muscle mass (which occurs when excess body fat is lost).

In general, it’s best to sign up at a local gym or fitness center and get a personal trainer to design you a resistance training program aimed at building enough muscle to improve fat burning. Avoid cardio exercises and trying to lose body fat because they won’t help you burn a lot of fat, and you’ll end up with injuries along with losing valuable muscle. A 30-40 minute walk every 2nd day is ideal (treadmill or outside).

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