What happens if you have a lot of belly fat?
As previously explained, abdominal fat or visceral fat is biologically active and produces compounds called cytokines. This compound increases the risk of heart disease. A study published in the journal Progress in Cardiovascular Diseases in 2014 confirmed that patients with coronary artery disease and their normal weight but also have abdominal fat showed that they had a higher risk of death than those who spread fat evenly.
Another reason why abdominal fat is dangerous is that it is located near a blood vessel that carries blood from the intestinal tract to the liver. Fat in the abdomen releases substances that also contain free fatty acids and are transported to the bloodstream to the liver. As quoted from Harvard Health Publications, this can affect blood lipid production. Abdominal fat is directly associated with increased total cholesterol, LDL, low HDL, and insulin resistance. Insulin resistance leads to the inability of the body's muscles and liver cells to respond adequately to insulin, thus increasing blood sugar levels and increasing the risk of diabetes.
How to get rid of abdominal fat?
The good news is that abdominal fat is classified as responsive to physical activity. Regular exercise with moderate intensity of at least 30 minutes per day in addition to weight training is the easiest way to get rid of belly fat. If your weight is within normal limits, your goal in exercise is no longer losing your weight but increasing your muscle mass. Muscle fat cells burn more than other body cells, so if your muscle mass is high, you will burn more calories every day while reducing the accumulation of fat in the stomach.
Prenatal exercises such as sitting or squeezing abdominal muscles can help, but they are not effective in removing fat around the organs in the stomach. Combine heart and weight training, including spot exercise, to get stomach and narrow stomach.
Do not just exercise, you also need to pay attention to what you eat. Look at the portion and type of food you eat. Expand foods listed in complex carbohydrate types and low-fat proteins. Changing the type of fat that normally consumes saturated fat to unsaturated fats can also reduce the formation of abdominal fat.