Here's how you can reduce the bothersome abdominal fat!

Visceral fat

Visceral fat is dangerous. If you measure your waist and find that you are more than 35 inches (woman) and more than 40 inches (man), it is time for you to shed off a few inches before major diseases start attacking you. Daniel Allan, MD, says, "Beer bellies are linked with increased risk for a variety of health problems including type 2 diabetes, hypertension, heart disease, high cholesterol, erectile dysfunction, fatty liver disease, metabolic syndrome and higher mortality”.

Spot reduction 

It is not possible to shed off the extra fats in just one specific area of the body. So if you think that you can spot-reduce fats from the belly, it is not possible. Spot reduction is a myth, and the sooner you can accept that, the better.  The only way to shed off the extra weight or the extra fats in your belly is to indulge in whole-body exercise. That's what will make a significant difference. It will shape your body while removing the extra layers of fats.

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This is how you can shed off the extra weight

Karen Cooper, DO, explains, "To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week. You also need to reduce your intake of processed foods, fast foods and alcohol”. If you have belly fat and just hate having greens, maybe it’s time for you to force yourself to eat them. If you want to remove that excess fat from your belly, you need to have a nutritious diet.

Balanced diet

Trinh Le, MPH, RD, explains, "Eat a well-balanced diet. Eat a diet high in whole grains, fresh fruits and vegetables, and lean protein with calories set for gradual weight loss (e.g. about 1-2 pounds per week)Wendy Sweet, Ph.D, says, "When our body is stressed from not sleeping, we store more fat in our trunk area. But this is the deep, visceral fat which is unhealthy for our heart and accelerates our trajectory towards age-related obesity.

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Stress and belly fat

Stress is another reason why your body might be storing that extra fat. Chronic stress and belly fat go hand in hand. Nutritional biochemist Shawn Talbott says, "Overexposure to any source of stress sets off a biochemical cascade throughout all parts of the body – right down to the cellular level."He adds, “Neurological (brain) and endocrine (hormone) pathways are altered in response to stress, with that stress transmitted right down to the cellular and genetic level."

Gut bacteria

According to experts, gut bacteria is also another factor in storing fat and weight loss. Anthony L. Komaroff, M.D. says, "Our gut bacteria have 250 to 800 times more genes than we have human genes.He talks about how gut bacteria affects weight loss: “The gut bacteria help break down food. Some bacteria are better able to chop food into those smallest pieces that get digested, add calories to our body and thereby tend to increase our weight.