Everyone has some belly fat – some just more than others!
Even if you have flat abs, you still have a tiny bit of belly fat, but that is normal. The problem comes in when you have too much belly fat.
Some of the fat is just underneath the skin, but other fat is deep underneath the skin, and around organs like the lungs, heart, and liver. This is the dangerous type of fat, known as visceral fat!
Before getting to the fat-busting part, we must first understand belly fat better…
Deep Belly Fat (Visceral Fat)
You actually do need a bit of visceral fat, as it provides cushioning around your organs.
However, if you have too much of it, you may be at bigger risk of things like high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancer – including breast cancer and colon cancer.
The fat isn’t stagnant; it is an active part of your body, making many nasty substances.
If you gain too much weight, your body starts to store the fat in unusual places. With obesity in the up-rise, you get people whose regular fat-storage areas are so full that the fat is deposited into the organs and around the heart
How Much Belly Fat Do You Have?
The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there’s a much simpler, cheaper way to check…
- Get a measuring tape
- Wrap it around your waist at your belly button, and check your girth.
- Do this while standing up, and make sure to keep the tape measure level.
- A healthy waist size should be less than 88cm if you’re a woman and less than 102cm if you’re a man.
But What if I am thin?
Even if you’re thin, you can still have too much visceral fat.
How much you have is partly about your genes, and partly about your lifestyle – especially how active you are. The key is to be active, no matter what size you are.
4 Steps for Getting Rid of Belly Fat:
Energetic and intense exercise trims all your fat, including visceral fat.
Make sure to get at least 30 minutes of moderate exercise at least 5 days a week.
Raising your heart rate for 30 minutes at least three times per week – also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.
Rake leaves, walk, garden, go to Zumba, play soccer with your kids go for a jog – or even a walk!. It doesn’t have to be in the gym
If you are not active now, it’s a good idea to check with your health care provider before starting a new fitness program.
There is no quick-fix magic diet for losing belly fat. The good news is that when you lose weight on any diet, belly fat usually goes first.
Including enough fiber in your diet can really help a lot.
Eat at least 10 grams of soluble fiber per day. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans!
Make sure that you are getting enough, quality sleep. One study showed that people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night, as well as those who slept 8 or more hours per night.
It is not always possible to make the source of your stress go away, but you can decide how you handle it. The best thing is to find something that relaxes you. Some of the best ones are relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.
Follow the Manna Diet as described in the free e-book. Take the Manna Blood Sugar Support supplement with each meal, because this product can help to control cravings and suppress appetite. Also, this supplement is packed with fiber, which your body needs to be regular and to lose weight. You can also take the Manna FAT Burner to help increase metabolism, which can assist in the fat burning process.