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Belly Fat Loss – The Best Way to Lose It – Diet Or Exercise?
Researchers at the University of Illinois examined how a moderate amount of exercise (eg, 30 to 45 minutes of walking, 5 days a week), as well as the particular foods one eats, influence the amount of inflammation present in the visceral fat (aka “fat belly”).
Because abdominal fat is now considered a growing health hazard, an indicator and contributor to “syndrome X,” or metabolic syndrome.
The risks of metabolic syndrome go far beyond a bulge in the waist. “Belly fat” is particularly dangerous because it produces inflammatory molecules that enter the bloodstream and increase the risk of heart disease, high blood pressure, high cholesterol and diabetes.
If you’re over 40, it’s time to get serious about reducing your belly fat. Not just for your waistline, but to dramatically reduce your risk of chronic disease.
The study found that moderate exercise can make the body more sensitive to insulin (insulin sensitivity), even without a change in diet. (If cells in the body aren’t insulin-responsive, sugar levels aren’t regulated the way they should.) Exercise has also been found to decrease fat in the liver and decrease inflammation in the liver. belly fat.
“Scientists now know that obesity is associated with low-grade systemic inflammation. Obese people have higher levels of circulating inflammatory markers, such as C-reactive protein (CRP), which are produced and secreted by fatty tissue. This inflammation then triggers the systemic diseases linked to the metabolic syndrome, such as type 2 diabetes and heart disease,” said Jeffrey Woods, professor of kinesiology and community health at the U of I and body member. professor in the U of I’s Division of Nutritional Sciences and Integrative Immunology and Behavior program.
The Illinois researchers, whose work was published recently in The American Journal of Physiology, Endocrinology and Metabolism, examined the effects of diet and exercise on visceral fat inflammation in mice. Their study included a high-fat diet group to induce obesity. Six weeks after the start of the study, the mice were divided into a sedentary group, an exercise group, a low-fat diet group, or a group that participated in both exercise and low diet. in bold. The study was divided into 6- and 12-week increments so scientists could examine both the short- and long-term effects of the interventions.
Interestingly, the results obtained by the combined exercise/diet group were not significantly better than those of the diet or exercise alone groups.
Perhaps even more surprising is the fact that the only truly significant increase in abdominal fat in 6- to 12-week-old mice was seen in sedentary mice. This may suggest that exercise is an important lifestyle intervention that can help fight belly fat inflammation, even in the presence of a high-fat diet. The researchers said exercise could help prevent life-threatening diseases, even in obese people, by decreasing inflammation.
A second study of sedentary older adults published in a recent issue of Brain, Behavior and Immunity (BBI) reinforced these findings.
In this 10-month study, a group of sedentary seniors participated in three 45- to 60-minute cardiovascular exercise sessions per week, while another group focused on exercises aimed at improving flexibility and balance. non-cardiovascular balance for 75 minutes twice a week.
“At the end of the study, the ‘cardio’ group had lower levels of C-reactive protein (CRP), less abdominal fat, and better overall fitness than the ‘flex’ group,” said Ph.D. Candidate Vieira.
“The lower CRP levels were partially mediated by the reduction in trunk fat,” she explained.
The take-home message here: Even if you struggle to reduce fat and calories in your diet, you can still improve your health and possibly reduce belly fat with even moderate amounts of exercise. Regular physical activity can also help you reduce stress, which can also help reduce your risk of disease and can also help reduce the nerve eating that we often do in response to stress.
So what do we mean by “moderate” exercise? Where does the rubber meet the road?
Well, it’s a relative thing…
If you lead a very sedentary life, you can start by walking. Spend 20-30 minutes 2-3 times a week and walk at a pace that brings your target heart rate into a particular range of your maximum heart rate.
Need help understanding what this means? Simple math…
You can easily find your target heart rate with this simple method:
- Subtract your age from 220 (226 for women) to calculate your maximum heart rate (mhr).
- find your training area below and multiply that number by your maximum rate.
- EXAMPLE: 40-year-old man; 220-40=180 (maximum heart rate, or MHR). For a warmup and healthy heart rate range, we would multiply 180 x 0.50 = 90 and 180 x 0.60 = 108. So the guy’s warmup range is between 90 and 108 beats per minute. For a 40-year-old woman: 226-40= 186 (MHR); For this same warm-up, a healthy heart range – 186 x 0.50 = 93; x 0.60 = 111.6. So his warm-up, healthy heart rate range is between 93 and 111.6 beats per minute. And I think we can round it up to 111!
- If you want to work in one of the other areas, find the appropriate categories and adjust the range to the higher category.
Determining which of these following ranges to work with depends on your particular goals, and I urge you to check with your healthcare professional before embarking on ANY new fitness program! But for some basic guidelines, here are some standard training zones used in the fitness industry:
Healthy Heart Zone (Warm-up) — 50-60% of max heart rate: The easiest and probably best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This area has been shown to help reduce body fat, blood pressure, and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of the calories burned in this zone are from fat!
Fitness area (Fat Burning) — 60-70% of Max Heart Rate: This zone provides the same benefits as the Healthy Heart Zone, but is more intense and burns more total calories. The fat calorie percentage is always 85%.
If you’ve exercised before and are ready for something to increase your endurance, you can aim for this:
Aerobic zone (Endurance training) — 70-80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the area to go for if you are training for an endurance event. More calories are burned with 50% fat.
Hope this helps you understand how to start winning the belly fat battle…
I assure you that you CAN do it, and you will feel better to start with!
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