3 Solutions to Belly Fat

 

I've been slowly gaining weight as I nurse my knee back to health. One of the things that most worries me and frankly disgusts me is belly fat. I've put on some of it around my middle.

Abdominal fat is made up of two kinds of fat: subcutaneous fat sits just below the skin, the type you can grab with skin callipers; and visceral fat builds up deep in your abdomen around your organs and has been found to cause health problems.

Numerous studies have uncovered scary facts about visceral fat. According to a 10-year study of Chinese adults published in the August 2006 American Journal of Hypertension, larger waist measurements can raise blood pressure, regardless of total body fat. Another study reported by the Harvard Medical School discusses ‘lipotoxicity’ where free fatty acids accumulate in the organs and affect the regulation of insulin, blood sugar and lead to coronary heart disease.

But there's an answer... Exercise... More important, Running.

Here are some solutions to the belly fat delimma.

1. RUN AT A HIGH INTENSITY

Running at a lower intensity means you use fat as fuel and so are in the ‘fat burning’ zone, however, carb-dependent interval training and high intense workouts will burn more calories overall, and therefore more calories from fat. Follow the HIIT training programme and include regular Speed and Interval Training in your schedule to burn fat fast.

2. RUN TO BEAT STRESS

The hormone cortisol known as the ‘stress hormone’ has been linked to abdominal fat. High levels of the hormone cortisol cause fat stores and excess circulating fat to be relocated and deposited deep in the abdomen. The good news is that running is the ultimate stress-buster, as it releases feel-good hormones, like seratonin. Add to that the boost you’ll get to your self-esteem as it keeps you in shape and feeling fit and healthy and there’s no excuse not to run.

3. RUN TO FEEL FULL UP

As well as burning calories, running will help curb your appetite. According to an Australian study published in the journal, Metabolism, aerobic exercise beats resistance exercise when it comes to feeling hungry. Three groups of overweight, inactive men were studied over a period of 12 weeks, and it was found that when it came to appetite related hormones like leptin, they all reported the same feedback and felt less hungry than before they started exercise, but hormone levels remained the same whether doing resistance work or aerobic exercise. However, those doing aerobic exercise, like running, felt fuller quicker, so ate less.

 

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