Losing Tummy Fat for a Tone, Sexy Look

More than 1/3 of adults are obese. Many of these people store the excess weight in their abdominal area. Abdominal fat is not only sexually unappealing, but it poses health risks too. Therefore, losing tummy fat is problem for many of us.  However, contrary to what the television commercials may advertise, the latest abdominal exercise gadget may tone your abdominal muscles, but it will not get rid of belly fat.

 How much fat and where a person stores fat is largely determined by genetics, sex, and hormones. Fat cells are formed in the fetus during the third trimester of pregnancy. When puberty occurs, more fat cells are added. However, after puberty, unless a significant amount of weight is gained, the number of fat cells remains the same. As a person gains weight, the size of the fat cells increase. Contrary, as a person loses weight, the size of the fat cells decrease.

 Because of the different hormones, estrogen and testosterone, the distribution of fat is usually different in men and women. Overweight men are usually apple-shaped and have a tendency to carry fat in the chest, abdomen, and buttocks. On the other hand, overweight women are usually pear-shaped and have a tendency to carry fat in the breasts, waist, hips, and legs. However, once a woman enters menopause and the estrogen levels decrease, there is a tendency to redistribute weight to the abdominal area even if no weight gain has occured. Stress also plays a role. When a person is under stress, cortisol is released. Cortisol promotes fat distribution in the abdominal area.

 Unfortunately, an apple-shaped body is more of a health risk than a pear-shaped body. A waist measurement of more than 35 inches for women and 40 inches for men is a greater risk for other diseases. Some of the health problems excess abdominal fat causes are:

• Cardiovascular problems
• Diabetes
• Breast and colorectal cancer
• Gallbladder problems
• High blood pressure
• Metabolic syndrome
• Hormonal imbalances

According to researchers, abdominal fat triples the risk for cardiovascular disease, diabetes, and abnormal cholesterol levels.

 From various research, we know there are two types of fat: subcutaneous and visceral. Subcutaneous fat lays underneath the skin whereas visceral fat surrounds the organs and lays underneath the muscles. Although excess fat is dangerous regardless of the type, visceral fat is more dangerous. It is more biologically active and secretes chemicals that disrupt the body's natural balance.

 Considering abdominal fat is not only unappealing but dangerous for our health, losing tummy fat is important. Losing tummy fat can be achieved through a combination of methods. These methods are:

• Diet - To lose weight, our caloric intake needs to be less than what we use. It takes 3,500 calories to equal a pound. Therefore, to lose one pound, you need to consume 3,500 calories less than what your body requires. In addition to cutting calories, the type of food consumed may influence where fat is lost. In one study by Reina Sofa University Hospital in Spain, three different diets were compared. These diets were a diet high in carbs, a diet high in monosaturated fats, and a diet high in saturated fats. A diet high in carbohydrates redistributed fat to the abdominal area whereas a diet high in monosaturated fats had the reverse effect.
• Aerobic exercise - To increase your metabolsim, aerobic exercise is needed 3 to 5 times per week for 30 to 60 minutes each time.
• Strength training -  Resistance exercise build more muscles. Muscle burns more calories than fat. It is estimated that each pound of muscle burns 6 calories per day whereas a pound of fat only burns 2 calories per day. While this may not seem like much, over time it does add up. Additionally, weight training has other benefits. In one study published by the International Journal of Obesity, abdominal fat loss was compared in three different groups of obese women. The three groups compared were diet without exercise, diet with aerobic exercise, and diet with strength training. In those groups that combined diet with exercise, there was a significant shrinkage in the size of the fat cells. Furthermore, strength training has other benefits. It iincreases metabolism, mproves the immune system, and reduces the risk for certain diseases.
• Spot exercising - Although spot exercising does not help you lose fat, it does tone the muscle. After you lose the weight, the muscles will appear more toned. When performing abdominal exercises there is one important thing to remember. For instance, if you are doing abdominal crunches, be sure to exhale as you are raising. Otherwise, your adominal muscles will bulk up rather than appear flat and sleek.

Losing tummy fat is not easy, but it is possible. Through dieting, eating the right foods, aerobic exercise, and strength training, you can have a flatter, sexier tummy. Even more importantly, your health will improve.  You will feel better, and you may live longer. Although change can be difficult, even making small changes over time is better than doing nothing.