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Belly Fat Loss – The Best Way to Lose It – Diet Or Exercise?
Researchers at the University of Illinois studied how moderate amounts of exercise (eg, 30-45 minutes of walking 5 days a week) and the specific foods a person eats affected the amount of inflammation present in visceral fat (aka “belly fat”).
Because belly fat is now seen as a growing health hazard, an indicator and contributor to “Syndrome X,” or metabolic syndrome.
The risk of metabolic syndrome goes far beyond a bulging waistline. “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 losing belly fat. Not just for your waistline, it can significantly reduce your risk of chronic disease.
Studies have shown that moderate exercise can make the body more sensitive to insulin (insulin sensitivity), even without dietary changes. (If the body’s cells are not sensitive to insulin, blood sugar levels won’t be regulated the way they should.) Exercise has also been found to reduce fat in the liver and reduce inflammation in 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 is produced and secreted by adipose tissue. This inflammation triggers the systemic diseases such as type 2 diabetes and heart disease,” said Jeffrey Woods, a professor of kinesiology and community health at the University of Illinois and a faculty member in the Nutritional Sciences and Integrative Immunology and Behavior programs at the University of Illinois.
The Illinois researchers studied the effects of diet and exercise on visceral fat inflammation in mice, and their work was recently published in the American Journal of Physiology, Endocrinology and Metabolism. Their study included a high-fat diet group to induce obesity. After six weeks of the study, the mice were divided into a sedentary group, an exercise group, a low-fat diet group, or a combination of exercise and low-fat diet. The study was divided into 6-week and 12-week increments so scientists could examine the short- and long-term effects of the intervention.
Interestingly, the combined exercise/diet group did not achieve significantly better results than the diet or exercise alone group.
Perhaps even more surprising, the only truly significant increase in abdominal fat in the mice from 6 to 12 weeks was in the sedentary mice. This may suggest that exercise is an important lifestyle intervention that can help fight inflammation in belly fat, even in the presence of a high-fat diet. Exercise could help prevent life-threatening diseases by reducing inflammation, even in obese people, researchers say.
A second study of sedentary older adults, published in a recent issue of the journal Brain, Behavior and Immunity (BBI), reinforces these findings.
In the 10-month study, one group of sedentary older adults participated in a 45- to 60-minute cardiovascular exercise class three times a week, while another group focused on improving non-cardiovascular flexibility twice a week Sex and balance exercise, 75 minutes each time.
“At the end of the study, the ‘aerobic exercise’ group had lower C-reactive protein (CRP) levels, less abdominal fat and improved general health compared to the ‘flexibility’ group,” said Dr. Candidate Vieira.
“The lower CRP levels were caused in part by the loss of trunk fat,” she explained.
Here’s the takeaway: Even if you’re having a hard time lowering the fat and calories in your diet, you can still improve your health and even lose belly fat with moderate exercise. Regular physical activity can also help you reduce stress, which may further help you reduce your risk of disease, as well as help you reduce the stressful eating we often eat 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’ve been living a sedentary life, you can start by walking. Walk for 20-30 minutes 2-3 times a week at a pace that keeps your target heart rate within a specific range of your maximum heart rate.
Need help figuring out what this means? simple math…
You can easily find your target heart rate with this simple method:
- Calculate your maximum heart rate (mhr) by subtracting your age from 220 (226 for women).
- looking for you training area And multiply that number by your maximum rate.
- Example: 40-year-old male; 220-40=180 (maximum heart rate, or MHR). For a warm-up, healthy heart range, we’ll multiply by 180 x .50=90 and 180 x .60=108. Thus, this person’s warm-up range equals 90 to 108 heartbeats per minute. For a 40 year old female: 226-40= 186 (MHR); for the same warm up, healthy heart range – 186 x .50 = 93; x .60= 111.6. Thus, her warm-up, healthy heart range is between 93 and 111.6 beats per minute. I think we can round it up to 111!
- If you want to work in one of the other areas, find a suitable category and adjust the scope to a higher category.
To determine which of the following ranges to work on depends on your specific goals, I highly recommend consulting your primary care physician before starting any new fitness regimen! But for some basic guidelines, here are some standard training areas used in the fitness industry:
Heart Health Zone (Warm up) — 50 – 60% of your maximum heart rate: The easiest zone, and probably the best for someone 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 lower body fat, blood pressure and cholesterol. It also reduces the risk of degenerative diseases and has a low risk of injury. 85% of the calories burned in this zone are fat!
Fitness area (Fat Burning) — 60 – 70% of Maximum Heart Rate: This zone provides the same benefits as a healthy heart zone, but is more intense and burns more total calories. The percentage of calories from fat is still 85%.
If you’re already exercising and ready for some endurance-focused activities, you can aim to:
Aerobic zone (Endurance Training) — 70 – 80% of your maximum heart rate: Aerobic zone will improve your cardiovascular and respiratory systems and increase heart size and strength. This is the preferred zone if you are training for an endurance event. More calories are burned, 50% of which come from fat.
I hope this helps you learn how to start winning your belly fat battle…
I promise you, you can do this and you’ll feel better when you start!
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