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Fat is highly dangerous for our health, moreover, the location of the fat is very important. Not all fats are dangerous, some fats are even good for our health, but some make us worse. The location and type of localized fat is important. The fat around the midsection i.e. abdominal area or belly section is the most damaging and highly dangerous and could cause many diseases. Abdominal fat is mutually related to elevated insulin levels and cardiovascular disease. Decreased insulin level will lead to diabetes. Spot reduce belly fat will not work. However, there are some to reduce this harmful fat from the abdominal regions.
1. Abdominal exercises
There are some exercises that help you lose weight by concentrating mainly on the abdominal region. Although it has less effects on fat reduction, it helps us build abdominal muscles. These exercises help in the development of the rectus abdominis and transverse abdominis muscles, which are the core muscles of the abdomen. Some common ab exercises like the bicycle crunch and the ab-roller are easy to fit into your workout routine.
2. Weight training
Many recent studies and surveys conducted by scientists have shown that women who lift weights two or more times a week can dramatically reduce their belly fat. Weight lifting is the exercise that makes your muscles grow strong and big. This can burn your body’s calories by increasing the body’s metabolism. Calories are to be used as energy, but in our normal life, these calories are stored as fat, which is deposited in your belly regions.
3. Conjugated Linoleic Acid (CLA)
Conjugated linoleic acid (CLA) is a type of fatty acid. They have the ability to reduce abnormal abdominal fat called obesity. A recent survey in Norway shows that people taking 3,000mg of CLA for more than three months have shown about a 20% reduction in body fat and also a 5% increase in lean muscle mass. Yet another study says that 25 men who took CLA for a double-blind month reduced their abdominal waist measurement. The average drop from her waist was about 1.4 cm, that’s more than half an inch. However, experts recommend minimal use of CLA to avoid possible side effects and also to perform routine exercises with CLA to reduce belly fat in a healthier way.
4. Avoid refined carbohydrates
Refined carbohydrates are somewhat harmful to health. How can it be? Eating a high content of refined carbohydrates causes the pancreas to produce an excessive amount of insulin. Basically insulin is the basic need of our body. But the excess production of insulin causes your cells to lose their ability to respond to insulin. And so the long cycle begins to produce more insulin. The main disadvantage of excessive insulin production is that it forces our body to make fat cells. These fats will be stored in your belly as abdominal fat. Thus, it increases risk factors for many diseases such as metabolic syndrome, heart diseases such as heart attacks, strokes, and diabetes.