Why does Fat accumulate Around the belly and how to Get rid of it
It takes a lot of desire and tenacity to successfully get rid of belly fat and to maintain the new fat free belly .
Your patience will be the key to winning this battle because one thing for sure is the stubborn belly fat won’t vamoose in a week or two .
It’s logical to study your enemy before combat so let’s start by briefly examining what this stubborn fat is and where it comes from.
what is this fat and why does it build on our tummies ?
Beneath your skin are different areas where fat can accumulate so this fat is categorized based on the locale of accumulation.
The pinch you make on the skin.
Subcutaneous fat lies just below the skin and an excess of it will yield a flabby appearance.
Men tend to store excesses in their abdomen, chest, and shoulders. Resulting in an apple -shaped appearance while some women will store the excesses in their hips and thighs resulting in a pear-shape appearance.
Found within your skeletal muscles.
visceral (intra-abdominal fat )
This is the fat that is stored deeper underneath the skin after the subcutaneous fat.
It is packed between your abdominal organs (stomach, liver, kidneys and it is what becomes belly fat.
From there, this fat goes through the bloodstream. It may collect along the walls of the arteries. This leads the arteries to get hard and narrow (called “atherosclerosis”).
If you have a protruding belly and large waist, that’s one of the clear signs you’re storing this very dangerous visceral fat.
This is the type we will be interested in and we will discuss here. Visceral fat overs the entire abdomen including the hips and it’s partly responsible for increased waist line and of-course the pot belly.
How is Belly Fat Measured and What is considered deadly belly fat?
Large calipers may be used to measure abdominal diameter, which is the distance from the back to the front of the belly.
An abdominal diameter of more than 9.8 inches (25 cm) is considered obese. Imaging devices may also be used to get a thorough picture of belly fat.
Using measuring tape
Another way of determining central obesity around the waist is a measuring tape.
Just wrap a tape measure around your belly and over your navel. Making sure the tape measure is parallel to the floor.
Central obesity, or excessive belly fat, is defined as more than 35 inches (88 cm) for women and more than 40 inches (102 cm) for men.
But anything over 31.5 inches (80 cm) for women and over 37 inches (94 cm) for men may be a red flag of future health problems.
Why You Should Be Concerned By This Fat build up Anyway ?
~ Research on the biology of fat has shown that there are several types of adipose tissue. Belly fat, also known as visceral fat, is the most damaging type. It wraps itself around organs, makes the abdomen protrude, and produces molecules that can pass into and interact with the brain.
~ In 2008, a study found that middle-aged people with large bellies are more likely than are their flat-bellied counterparts to develop Alzheimer’s later in life. Epidemiologist Dr. Rachel Whitmer, and her co-investigators analyzed epidemiological data collected on 6,583 Kaiser members, ages 40 to 45. Almost 16 percent of the entire group developed dementia.
~ And Lewis Kuller, MD, DPH, professor and past chair of epidemiology at the University of Pittsburgh School of Public Health goes ahead to suggest that this fat breaks down easily into fatty acids, which flow directly into the liver and into muscle .
He goes a head to suggest that When these excess fatty acids drain into the liver, they trigger a chain reaction of changes — increasing the production of LDL ‘bad’ cholesterol and triglycerides. During this time insulin can also become less effective in controlling blood sugar, so insulin resistance sets in.
Blood sugars start to get out of balance. Fats and clots get into the bloodstream, and that sets the stage for diabetes, heart disease, and more.
~ Major studies confirm that being overweight or obese increases the risk of various cancers . The World Health Organization (WHO) says that overweight and obesity are the most important known avoidable causes of cancer after tobacco
~ Some researchers suggest that fat may accelerate the aging process. This is because changes initiated by belly fat are normally linked to aging like its effect on insulin resistance.
Why or How Does it easily build up here ?
There are a number of reasons for this including;
A recent study published in Human Molecular Genetics. has indicated that five genes may play a role in determining your waist to hip ratio.
Two genes in women that seem to determine the waist to hip ratio, One of them found in fat tissue and specifically interacting with 17 proteins that are known to exist in obese people, and this new study is the first to link it specifically to visceral fat.
As we go through our middle years, our proportion of fat to body weight tends to increase — more so in women than men. Extra pounds tend to park themselves around the midsection In fact, even women who don’t actually gain weight may still gain inches at the waist.
3. Diet (Foods hat cause stomach fat)
Some of the foods we eat increase the production of insulin which leads to the build up of fat in our bodies for instance;
Foods such as white flour, white rice and degermed cornmeal. Foods from refined grains have high glycemic values and increase insulin production.
The process used to refine grains gives products a finer texture and longer shelf-life, but it also removes the dietary fiber that makes whole grains have a lower glycemic value.
Insulin is a hormone secreted by the pancreas in response to sugar intake usually in the diet. Its role is to drive sugar into the cells of the body where it is used as a source of energy (measured in calories).
Insulin therefore drives calories into cells. If this energy (sugar) is not used by the cells say by exercising, or is more than is needed it is converted into an energy storage form known as fat. Because of these actions, insulin is called an “anabolic” hormone.
Foods containing trans fats
Artificially, trans fats may be created when oil goes through a process called hydrogenation which makes the oil more solid.
This type of fat, known as hydrogenated fat can be used for frying or as an ingredient in processed foods like biscuits as well as other fats like some margarines.
Trans fats can also be found naturally in some foods at low levels, such as those from animals, including meat and dairy products.
Consuming a diet high in trans fats can lead to high cholesterol levels in the blood, which may lead to health conditions such as heart disease, attacks and strokes.
A 6 year study found that monkeys who ate a high-trans-fat diet gained 33% more abdominal fat than monkeys that ate a diet high in monounsaturated fat. So this type of fat is highly likely to contribute to belly fat in humans too.
Alcohol drinking in light-to-moderate amounts has been associated with reduced coronary heart disease risk. However, there is evidence that the way people consume alcohol (drinking pattern) may affect risk.
One study in both men and women confirmed that those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they did drink
Sugar and sugary foods
A recent study investigating the metabolic effects of consuming fructose-sweetened beverages indicates that a high-fructose diet induces dyslipidemia, decreases insulin sensitivity, and increases visceral fat 
How can you reduce Belly Fat fast?
Using coconut oil
According to The Coconut Ketogenic diet by doctor Bruce Fyfe, coconut oil not only can help a person slim down but it promotes the burning of visceral fat—the type that causes our bellies to balloon.
A study on effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity concluded that adding a couple of tablespoons of coconut oil into the obese women’s normal diet caused the visceral fat to start melting off and their bellies to shrink ..
Study also shows that if you want to increase your risk of dementia and all these other diseases, you should be eating vegetable oils like corn, sunflower, soybean oil and other similar types.
High intermittent Exercises
Emerging research examining High-intensity intermittent exercising (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercises.
HIIE significantly lowers insulin resistance and results in a number of skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.
One good example of HIIE is sprints.
Sprinting regimen to reduce belly fat.
This involves repeated brief sprinting at an all-out intensity immediately followed by low intensity exercise or rest.
The most utilized protocol in past research has been the Wingate test which consists of 30 s of all-out sprint with a hard resistance .
Subjects typically perform the Wingate test 4 to 6 times separated by 4 min of recovery.
This protocol amounts to 3 to 4 min of exercise per session with each session being typically performed 3 times a week for 2 to 6 weeks.
However, as this protocol is extremely hard, it’s likely to be unsuitable for most overweight, sedentary individuals interested in losing fat.
The alternative less demanding protocol is an 8-second cycle sprint followed by 12 s of low intensity cycling for a period of 20 min . Thus, instead of 4 to 6 sprints per session, as used in Wingate protocol you sprint 60 times at a lower exercise intensity. Total sprint time is 8 min with 12 min of low intensity cycling. For the HIIE Wingate protocols, total exercise time is typically between 3 to 4 min of total exercise per session.
Use Apple cider vinegar
Acetic acid a main component of vinegar, was recently found to suppress body fat accumulation in animal studies.
An investigation of the effects of vinegar intake on the reduction of body fat mass in obese Japanese concluded that, daily intake of vinegar might be useful in the prevention of metabolic syndrome by reducing obesity.
During the 12-week treatment period, the subjects in each group ingested 500 ml daily of a beverage containing either 15 ml of vinegar , 30 ml of vinegar , or 0 ml of vinegar (placebo).
Body weight, BMI, visceral fat area, waist circumference, and serum triglyceride levels were significantly lower in both vinegar intake groups than in the placebo group.