The Dangers Of Excess Belly Fat

During a recent television appearance, renowned cardiologist and author Dr. Mehmet Oz caused quite a stir by announcing that your waist measurement is the most important indicator of overall health. During the show, he explained that if your waist measurement is more than half your height (in inches), you are at serious risk for heart disease, stroke and type 2 diabetes. This announcement had many people looking at their measuring tapes not just as a way to measure their fitness, but as a way to measure their future.

Why is excess belly fat so important and what does it have to do with all of these health risks?

Excess Stomach Fat Damages Your Liver

Several recent studies on the connection between obesity (particularly excess abdomen fat) and high levels of liver fat have shown that there is a much higher rate of fatty liver in those with excess belly fat. Fatty liver is a leading indicator of several lipid and metabolic disorders and even liver cancer. In these studies, researchers investigated what makes some obese people develop lipid disorders. They found that liver fat is strongly associated with increased secretion of very low density lipoproteins (VLDL), which contain the highest amount of triglycerides. High levels of triglycerides carry an increased risk of metabolic abnormalities and increased risk of heart disease and premature death.

Decreasing excess paunch fat and blood cholesterol is the recommended treatment for reducing and even reversing fatty liver.

Excess abdomen Fat Increases Insulin Resistance and Type 2 diabetes

When we eat, our food, especially carbohydrates, is broken down into glucose so that it can be used to power every cell in our bodies. However, to be used as energy rather than stored as fat, glucose requires the help of insulin.

Insulin is a hormone secreted by the pancreas. Its job is to serve as a key that unlocks your body's cells so that glucose can enter and be used by the cells as energy. Fat cells, particularly abdominal fat cells, lessen the sensitivity to insulin, making it harder for glucose to pass through cell walls. Because the glucose can't enter the cells, it remains in the bloodstream (high blood sugar). The pancreas responds by producing and releasing more insulin. This cycle repeats itself and grows worse over time. This is what leads to metabolic syndrome and type 2 diabetes.

Excess Belly Fat Greatly Increases the Risk of Heart Disease and Stroke

Because belly fat is so close to the liver (and often accompanied by excess fat directly surrounding the liver), it boosts production of LDL cholesterol (the one we don't want boosted!). This cholesterol eventually becomes a waxy substance known as plaque, which sticks to artery walls and eventually causes swelling, narrowing the arteries. This narrowing increases blood pressure, which seriously taxes the heart. It also increases your chance of blood clots, which can cause stroke.

Excess Belly Fat Increases the Risk of Dementia

Excess belly fat has even been linked to an increased risk of dementia. In fact, excess belly fat increases your risk of developing dementia by as much as 145%! This is a result of the same inflammation in the artery walls, which decreases proper blood flow to the brain.

With all of the serious health risks linked to belly fat, it's easy to see that getting rid of excess belly fat should be a very high priority. Fortunately, while we have lots of "scary" research that shows the risks of stomach fat, we also have all of the new research that shows us how to get rid of belly fat quickly, easily and permanently.

Identifying The Two Kinds of Belly Fat

There are actually two kinds of paunch fat: subcutaneous fat and visceral fat. Subcutaneous means under the skin. This is the fat you can see and pinch, since it's just below the skin layer.

Visceral fat is the fat that surrounds your vital organs. In the case of abdominal fat, your liver is most commonly affected.

Excess subcutaneous fat around the abdomen is usually accompanied by excess visceral fat around the liver.

The good news: The stomach Fat Diet plan attacks BOTH types of belly fat.

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5 Expert Secrets To Melt Away Belly Fat

It's always bikini season somewhere, and if you want to hit the beach with confidence, it's time to look and feel your best.

Without a doubt, the belly is a top concern for anyone preparing to show some beach body skin. Fat on the belly area seems to accumulate easier than on other parts of the body, especially for some people, yet it's the most stubborn and hardest to get rid of. Mid-section weight, including the dreaded "beer belly" and "muffin top", can be a huge source of embarrassment and frustration for those self-conscious about their weight.

But while fighting belly weight can seem like a hopeless battle, it's important to remember that while it's not an overnight process, you can take control of your body - and your belly - with a smart and healthy lifestyle, exercise, and diet changes.

A regular exercise routine and sensible diet will put you well on your way to success in meeting your weight loss goals.

Here are 5 expert tips to melt belly fat as you go for your beachbody goals:

1. Get enough sleep.

When you don't get enough sleep, your body releases extra levels of the hormone cortisol (known as the stress hormone).

High levels of cortisol "signal" your body to store fat around your belly. In a recent interview with Marlo Thomas for The Huffington Post, celebrity personal trainer Jackie Warner says that hormonal imbalance is one of the leading causes of stubborn fat around the midsection.

2. Beat bloat.

Even a mild case of lactose or gluten intolerance can lead to bloating around the belly.

These possible allergens can cause digestive issues in your intestines and thus excess water weight around your belly and waist.

Taking a break from these possible culprits will allow you to ensure they're not sabotaging your battle of the bulge. Take two weeks off of dairy, and then two weeks off of gluten. Notice how you feel and look without each. If your digestion feels smoother by the second week, and you notice any reduction in belly flab, you may want to consider a more permanent diet change, or talk with your doctor about possible options.

3. Skip the crunches: do squats and lunges instead.

Traditional crunches are considered by many in the health industry to be an inefficient exercise to target belly fat.

The usual crunches target only one area of the abdominals and don't tone the rest of the body or provide the hormonal (the fat-blasting) body response that a core-targeting exercise routine does.

Squats and lunges, on the other hand, are two of the most effective exercise for fighting belly fat, as they both work the core as they tone (and provide a serious booty boost).

4. Hit the mat.

A regular yoga practice can help lower stress (again, reducing those pesky cortisol overloads that lead to increased belly fat), increase energy and focus - say goodbye to that 3pm sugar boost you thought you "needed" to get through the day - and improve your mood big time.

The bottom line: you'll feel amazing. And the added bonus? It's a true core workout that will work deep-down ab muscles you didn't even know existed.

5. Set reasonable goals, and track your progress.

There's no better motivation than setting a goal, and meeting it, except maybe fitting into your favorite jeans.

Setting attainable and measurable goals is a great way to make sure you're staying on track and enjoying the journey to true health. Start small- maybe your first week's goal is to make it to one yoga class; maybe it's to quit soda once and for all.

For some, a weight loss journal can be really helpful, too- each morning, write about how you're feeling and your goals for the day or week.

Check out top-rated fitness trackers in your smart phone app store for a conveinient way to document your results.

Tracking what you're eating and what exercises and activities you've done can also be really helpful, especially as you progress and can look back on how far you've come.

Eat right, exercise appropriately, sleep well and monitor your progess to carve a lean and toned beach body this season.

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When Is The Best Time To Exercise To Reduce Belly Fat?

Whatever your preferences, there are a huge variety of exercise programs available for people who are looking to exercise to lose some weight from their stomach. So, once you have found a program that you like or a new one that you want to try when is the best time to exercise to reduce belly fat?

Morning or afternoon exercise sessions each have distinctive benefits. Our bodies are governed by our internal circadian rhythm, which is your body's clock. It regulates the body's chemical and hormonal production and metabolism along an approximate 24 hour period. This lets you sleep when it is sleep time and become active when it is time for that.

Your circadian rhythm affects your heart rate, body temperature and hormone levels which are all essential to a successful exercise program.

While medical professionals are split on whether there is an ideal time of day to exercise, morning and afternoon exercise sessions each have distinctive benefits.

Exercising in the morning

While there is not enough scientific evidence to support this claim, the main benefit to morning exercise to reduce belly fat is that that you will burn more calories exercising on an empty stomach. Exercise raises your metabolic rate for hours after your workout. Your metabolic rate is the amount of calories your body burns at rest for basic functioning, so with a morning workout you are getting the benefits during the day when you eat. Plus, people who work out first thing in the morning may be less likely to forget their diets during the day.

Also, research has shown that people who exercise in the morning are more likely to stick with their exercise program in the long run. If you have full time job and a family you will know that there are always things to be done during the day. If you leave your workout until later in the day, there is more temptation to push it back or miss it entirely due to more pressing or important things that have to be done.

Exercising in the afternoon

If you struggle to get out of bed in the morning, afternoon workouts are definitely the best option for you, as your enthusiasm to be exercising in the gym or swimming in the pool will be pretty low.

To get the most out of any exercise to reduce belly fat, you need to be committed both physically and mentally.

There is some evidence that working out in the afternoon gives you an added performance boost. While everyone's circadian rhythm is different, our bodies tend to be warmest in the afternoon, increasing blood flow and flexibility. So, if you prefer complicated, difficult exercise programs like cycling or dance-style classes, it may be best to do them in the afternoon, when your muscles are warmest and there is a lower risk of injury.

There is no overall agreement as to when during the day you should workout for maximum results to reduce belly fat but there are considerations to consider for both a morning and an afternoon exercise program.

If you exercise in the morning, ensure that you warm-up, as your muscles will be cool and stiff after sleeping. If you exercise in the afternoon you need to be conscientious about not missing your workout. Researchers, dieticians and scientists are agreed on one thing though. Rather than being concerned about what is the best time of day to exercise, you need find a good exercise program and stick to it consistently.

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