If you think you’re eating modestly but still can’t seem to reduce your belly fat, try changing three lifestyle habits.
As we get older, it becomes increasingly common to struggle with belly fat, specifically visceral fat, which can be detrimental to our health.
Visceral fat, often referred to by the body as “poison,” releases inflammatory substances that damage blood vessels. This increases the risk of cardiovascular diseases and disrupts insulin’s ability to regulate blood sugar and metabolize fat. When insulin is impaired, the risk of developing metabolic disorders such as diabetes and hypertension also rises.
Furthermore, visceral fat is linked to a higher incidence of various adult diseases and cancers. It acts as a root cause of many health issues and contributes to accelerated aging.
However, losing visceral fat can be quite challenging. Many people express frustration with statements like, “I eat very little, yet my belly fat keeps increasing.” So, what might be the real issue for those who claim they don’t eat much but still struggle with belly fat? Is it simply a matter of genetics?
Dr. Lee Wang Rim, author of Visceral Obesity and Emptying the Gut Makes You Beautiful and a family medicine specialist, explains that while genetics used to be the primary explanation, it’s not the whole story any more. “In the past, we often blamed everything on genetics, but that’s no longer true. Numerous studies show that your lifestyle can actually influence your genes.”
Lee points out that excessive consumption of processed foods and high-stress levels contribute significantly to visceral fat accumulation. “By changing your lifestyle, you can shift from someone who gains weight easily to someone who maintains a healthy weight,” he says. He offers three methods to help achieve a body that resists weight gain.
The first method involves improving your gut environment. Lee explains that maintaining a clean gut is essential, which requires a healthy balance of dietary fiber from vegetables and a proper equilibrium between beneficial and harmful bacteria. This balance is achieved through a nutritious diet. He notes that various diets, such as clean eating and anti-inflammatory diets, are available today and advises finding one that suits you and committing to it.
The second method he emphasizes is adequate sleep. Lee notes that during sleep, the body undergoes repair and detoxification, and organs work to remove toxins and negative thoughts. He highlights that being in a deep sleep state between 11 PM and 4 AM is particularly beneficial.
Lastly, he underscores the importance of integrating exercise into your daily routine. He explains that managing time to include physical activity is crucial as we age. Lee emphasizes that it’s not necessary to spend hours at the gym; simple activities like stretching, bodyweight exercises, or acupressure can rejuvenate the body, much like a microwave heats frozen food. He stresses that prioritizing increased physical activity throughout the day, rather than focusing solely on structured exercise, is essential.
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