How to Lose Intra-abdominal Fat

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Intra-abdominal fat is a type of fat within the body that wraps itself around your internal organs. This fat can develop around your liver, kidneys and heart. According to the American Diabetes Association, intra-abdominal fat makes you more susceptible to cardiovascular disease, diabetes, high blood pressure, high cholesterol, and some types of cancer. Drugs that target intra-abdominal fat do exist, but none of the have been approved by the Food & Drug Administration. Losing intra-abdominal fat requires a change in lifestyle to reduce the threat of chronic diseases.

  • Eat healthier foods and stay away from high total fat and unsaturated fat. Avoid refined carbohydrates such as cakes, cookies, pasta, white bread, cereal, snack foods, candy, etc. These foods get absorbed as glucose quickly, forcing your body to produce more insulin to remove the excess glucose and fat. High insulin levels cause fat to be stored in the abdomen.

  • Exercise in short bursts rather than extended work outs. When you keep exercise sessions brief, you use carbohydrates for fuel while you are moving and then burn fat long after you slow down. Ten- to 12-minute sessions of walking or running will increase your metabolism.

  • Manage your stress. Meditate or take a hot bath to relax. Though it is impossible to eliminate stress completely from your life, managing it will be beneficial to your physical and emotional health.

  • Do not use tobacco or drink heavily. Tobacco users and those who drink excessively are at a greater risk for tummy fat. Men should not drink more than three drinks per day, and women should not drink more than two per day.

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