Everyone

Nicholas Gabriel

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Why Lose Belly Fat?

Abdominal obesity, excess stomach fat or simply belly fat, can be a disaster area for every individual. Abdominal obesity can hamper confidence, making a person conscious, which may reflect on social interactions.

It is a condition characterized by excessive accumulation of body fat and increased body weight.

Scientific studies have revealed that obesity is associated with negative effects on health and reduced life expectancy.

The National Institute for Health and Care Excellence (NICE) recommends the use of body mass index (BMI) to assess overweight and obese individuals. It advises the measurement of waist circumference to supplement this in individuals with a BMI under 35 kg/m2. 

The following classification is advised by NICE:

•	A BMI of 25-29.9 kg/m2 is overweight.

•	A BMI of 30-34.9 kg/m2 is obese (Grade I).

•	A BMI of 35-39.9 kg/m2 is obese (Grade II).

•	A BMI of ≥40 kg/m2 is obese (Grade III) or morbidly obese, meaning that weight is a real and imminent threat to health.

Obesity is most often defined as a body mass index (BMI) above 30. High BMI is associated with increased risk of high blood pressure, lipid disorders, type 2 diabetes and cardiovascular disease.

However, the definition of BMI has several problems. It doesn’t account for different body frames, and it doesn’t differentiate between muscle and fat.

The terms central or abdominal obesity, or belly fat, describe fat accumulation in the upper part of the body.

Why Do We Accumulate Belly Fat?

Why do some individuals accumulate fat within the abdominal cavity while others don’t?

Age and gender clearly play a role.

Men are much more likely to accumulate fat in the upper body, whereas women often accumulate fat in the lower parts of the body, on the hips and thighs.

The best way to avoid abdominal obesity is by preventing it.

More than exercise, what you eat matters; a proper diet is a must if you want to stay away from abdominal obesity.

Follow some of these effective preventive measures that will help prevent abdominal obesity:

1.	Drink lots of water throughout the day. Water is the best natural resource available to throw out waste.

2.	Eat your food at your own time. Munch it thoroughly before swallowing it.

3.	Limit consumption of carbonated water. Instead drink lemon water. 

4.	Say NO to sugary items.

5.	Eat lots of fresh fruits and vegetables.

6.	Eat small meals, and eat after every 3-4 hours.

7.	Avoid late night eating.

8.	Include at least 60 minutes of daily exercise in your life. 

9.	Get a proper 8-10 hours of sleep every night.

10.	Include low fat dietary products like skimmed milk and low fat cheese and yoghurt.

11.	Control hypertension.

12.	Check your cholesterol level regularly.

13.	Control your weight.

Physical activity is good for overall health and is especially important if you’re trying to lose weight. To begin losing weight, you will need to do moderate to vigorous exercise for more than three hours per week. Vigorous activity raises your heart rate significantly. 

Be sure to check with your doctor before you begin any vigorous exercise programs.

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Lose Belly Fat Guide

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