Have you found yourself gazing in the mirror and caressing your stomach, wishing for a flatter tummy? You are not alone.
Belly fat is said to be a common concern for many people across the world according to the National Strength and Conditioning Association (NSCA), USA.
The agency said a person’s body fat percentage represents the total amount of fat mass each individual has.
And it is not just about aesthetics, excess belly fat can also increase your risk of developing health problems, such as diabetes and heart disease.
Certified personal trainer, Tamara Pridgett, of National Academy of Sports Medicine (NASM), explained that belly fat is a combination of two different types of fats: essential body fat and storage fat.
Pridgett notes that essential fat is needed to protect the organs and joints, and to keep a person warm, as well as to help with reproduction; while storage fat is the stored energy in the form of adipose tissue, and it’s the fat people tend to see on their bodies.
Also, NSCA-certified personal trainer and chiropractor with the Movement Upgraded, Ryan Hosler said, “For men, if you’re around six to 17 percent body fat, your abs should be noticeably visible. For women, the range is 14 to 24 percent body fat.
Also, for women, at 22 percent body fat, most of the belly bulge will disappear. At 20 percent, most women will have a nice, flat stomach; and below 18 percent body fat, most women will start to see “cuts,” and some might even see cuts above that, depending on how their fat is distributed.”
Whichever your range ,however, you need not to worry as there are healthy strategies that can now be adopted to reduce belly fat and achieve a healthier body composition, with one of the most important being to avoid sugary foods and beverages.
Rather than these, one should focus on eating vegetables and lean protein to help keep feeling full and satisfied, while also providing the body with the nutrients it really needs.
Another strategy that can also be helpful is intermittent fasting, which involves limiting the number of hours during which a person consumes food, thereby reducing calorie intake.
According to the certified experts, intermittent fasting has been shown to increase insulin sensitivity and reduce inflammation, both of which are important for maintaining a healthy body weight and reducing belly fat.
Regular exercise is also essential for maintaining a healthy weight and lessening belly fat as cardiovascular activities such as running or cycling help to burn calories and improve circulatory health.
Strength training is also important for building lean muscle mass to help increase metabolism and burn more calories at rest and incorporating cardio exercises to maximize efforts at weight loss to achieve flatter tommy.
In general, healthy lifestyle changes help work towards a flatter tummy and better overall health, the certified health personnel said.