You may think belly fat is limited to the stuff out front that you can grab with your hand but it’s the fat you can’t see that’s really a cause for concern. Visceral fat lies deep inside the abdomen, surrounding the abdominal organs. Gaining this type of fat has been linked to cardiovascular disease, diabetes and other health problems.
Subcutaneous fat, located between the skin and the abdominal wall, is more visible but also less likely to be a health risk.
While a slowing metabolism and decreased physical activity contribute to overall weight gain as you age, those factors don’t influence visceral fat accumulation directly. Heredity may be the culprit you may simply have inherited a tendency to gain weight in your midsection.
Are you an Apple or Pear?
Most people agree that excess weight is bad for your health. But now researchers have shown that how it’s stored on the body is the key link to the risk of future health problems.
Apple-shaped people store body fat around the abdomen and chest, surrounding internal organs, such as the heart.
Pear-shaped people store fat on the hips and thighs, just below the surface of the skin.
The good news for Pears is that the excess fat they store in the lower body is not necessarily a risk to their health. Apples, however, have a higher risk for heart disease, stroke, diabetes, high blood pressure and gall bladder disease. Even when Apples and Pears have similar body weights, these diseases progress faster and more seriously in Apples than in Pears.
Does your body shape change when you lose weight? It depends on whether you are an Apple or a Pear. When Apples lose weight, they do reduce the fat in the upper body, so they look different (and reduce their risk of disease). Pears also tend to lose fat in the upper body, so even when they lose weight, their overall shape does not change much. In short, a Pear will always be a Pear.
The midsection matters
Gaining weight in your abdomen does more harm than simply making your waist wider. Too much belly fat increases your risk of:
Heart disease
Breast cancer
Diabetes
Metabolic syndrome
Gallbladder problems
High blood pressure
Colorectal cancer
Researchers also have found that abdominal fat cells aren’t just dormant energy waiting to be burned up. The cells are active, producing hormones and other substances that can affect your health.
Since visceral fat is buried deep in your abdomen, it may seem like a difficult place to reduce fat. As it turns out, visceral fat responds well to a regular exercise routine and a healthy diet. Ab exercises can help to firm the abdominal muscles and flatten the belly.
Exercise , Diet and Whole Grains
- Add time to your workouts (duration) — If you’re a beginner, focus on the length of your workouts. Work at a comfortable pace and increase workout time every week by 5 to 10 minutes.
- Increase intensity (how hard you work out) Add short bursts of speed or resistance to your workouts or practice going faster than you normally do.
- Increase your frequency (how much you workout) — Add a day of cardio after you’ve been exercising for about 2 to 3 weeks.
- Don’t try to do everything in one day..splitting it up is fine
Changing unhealthy eating habits can help fight belly fat. Read nutrition labels, and replace saturated fats with polyunsaturated fats. Increase portions of complex carbohydrates such as fruits and vegetables, and reduce simple carbohydrates like white bread and refined pasta. If you need to lose weight, reduce your portion sizes and daily calorie intake.
Whole grains are a great source of fiber and are proven to help reduce the risk of cardiovascular disease. What makes them even better is they may actually help reduce fat around the belly.
In one study, researchers followed a group of obese men and women. The men and women were randomly assigned to two groups: One told to get all of their grain servings from whole grains and the other to avoid whole grain foods. The whole-grain group lost more body fat around the abs than the other group. The USDA recommends men and women get a minimum of about 3 to 4 ounces of whole grains a day. If you don’t have your handy-dandy food scale available, below are some examples of whole grains that would satisfy the basic requirements:
5 whole wheat crackers
1 packet of instant oatmeal
3 cups of popped popcorn
1/2 cup of cooked whole grain rice
1/2 cup of cooked whole grain pasta
Research:
- Researchers followed a group of women who lifted weights three times a week for 16 weeks. At the end of that time, the women significantly decreased abdominal fat (along with overall body fat) and increased strength and muscle as well. It’s clear that strength training doesn’t just contribute to a leaner body, but a leaner midsection as well.
- Another study in which obese participants were split into two groups. One group dieted to lose weight, while the other combined diet and exercise. At the end of the study, the group who both dieted and exercised reduced more belly fat than the other group.
Alcoholic beverages
Moderate wine consumption has some health benefits, including increasing good cholesterol. Another possible benefit is a lower waist circumference.
In some studies, researchers found that moderate wine drinkers show the lowest accumulation of ab fat among drinkers. If you don’t drink, that doesn’t mean you should start. Alcohol adds extra calories to your diet, so cutting it out can help with weight loss. Moderate-to-high consumption of alcohol and of beer and spirits was associated with later high waist circumference, whereas moderate-to-high wine consumption may have the opposite effect.
If you do drink, however, this is a good time to assess your habits and change them to be a bit healthier. Drinking one or two glasses of wine may serve you better than hard liquor, especially if you’re watching your weight. Remember to always drink responsibly.
High Intensity Interval Training
A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about half-maximum intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty.
HIIT has been known to not only burn fat during the workout but even up to 24 hours after the workout. Another extra benefit is the entire HIIT workout last only 15-30 minutes. So this means no more long walks on the treadmill if it was beginning to bore you.
It’s very important that warm up and warm down periods is added into every HIIT training program and because of the high level of intensity, 2 days a week is sufficient.
How to measure abdominal fat:
The simplest way to check for abdominal fat is to measure your waist. Run a tape measure around your torso at about the level of your right hipbone (where it intersects a line dropped vertically from the middle of the right armpit). Breathe minimally, and make sure not to pull the tape measure so tight that it depresses the skin. In women with a BMI of 25 -34.9, a waist circumference greater than 35 inches is considered high risk, although research suggests there is some extra health risk at any size greater than 33 inches. A study in the September 2006 American Journal of Clinical Nutrition found that in women, a large waist was correlated with diabetes risk even when BMI was in the normal range (18.5 -24.9). Since abdominal fat can be a problem despite a normal BMI, health assessments should include both BMI and waist circumference. The relationship between waist circumference and health risk varies by ethnic group.
Body mass index (BMI): A ratio of weight in kilograms to the square of height in meters, BMI helps identify people whose weight increases their risk for several conditions, including heart disease, stroke, and diabetes. People with BMIs of 25 – 29.9 are considered overweight, and those with BMIs of 30 or over, obese. However, some researchers think BMI isn’t always a valid indication of obesity, because it gives misleading results in people who are very muscular or very tall.
To calculate your BMI, go to www.nhlbisupport.com/bmi
Waist-to-hip ratio: divide your waist measurement at its narrowest point by your hip measurement at its widest point. As a marker of a person’s abdominal fat, this measure outperforms BMI. For women, the risk for heart disease and stroke begins to rise at a ratio of about 0.8.
**heredity
**hormonal changes
** Aging-related weight gain
References:
The Effect of Combined Aerobic and Resistance Exercise Training on Abdominal Fat in Obese Middle-aged Women PARK S-K Journal of Physiological Anthropology vol: 22 issue: page: 129-135 year: 2003
Abdominal fat and what to do about it. Harvard Women’s Health Watch.
Pischon, T. The New England Journal of Medicine, Nov. 12, 2008; vol 359: pp 2105-2120
http://www.hc-sc.gc.ca/fn-an/nutrition/
thank you very much i hope this helps me talk to you soon
Thanx buffie I’m going to try this link you sent to me I’m really unhappy with my body and I know only I can change it not only for vanity reasons but bein in my early 30′s I need to focus on health do you have any diet plans? To lose weight
Thank you for sharing this information with us, Ms. Buffy. Can I ask if you have any advice or suggestions for apple women looking to gain weight and curves? Is it possible for us to have shapely bodies, or are we apples “doomed” for life?
Cool but wheat is not great unless it’s fermented as well as soy these ingredients are not good unless fermented….at least try to reduce it. Gluten is in wheat and soy can cause estrogen problems. Do your research ladies and thank you for this wonderful article.
hey buffie i’m a big fan of yours heres the thing i’m happy wit every thing else big i just cant lose my belly i have losed 10Lbs from jan til now but my belly not goin any where and thats the only thing i wanna lose i think i’m losein my butt and thats the one thing i’m dont wanna lose can u help me? thank mz. tee
Thank you for sharing this information it is very helpful,But, Do you have any suggestions on toning legs because my butt is big but, I want my leg smaller, I can’t seem to get it to be a little smaller.
Great article. @Thomasina–what has worked for me is making sure I do a lot of lower body strength training. Everything says you can’t lose fat & gain muscle at the same time, but I have. If you diet & don’t exercise much you will lost muscle instead of fat, and be really soft and flabby. Your belly fat won’t go anywhere, because your body is feeding off or your muscles not your fat. Make sure you exercise. I was only concerned with losing my butt, so I did a lot of squats & other exercises Buffy posts. It works. I’m slowly but surely losing my belly (so happy!!!!) and toning my legs & butt. I’m convinced that you can actually shape your body the exact way you want to if you do some research. Regardless of genetics. It’s about how much you really want it.
Hi Kendra,
I was reading your posts and was wondering if you had some advice on sum exercises I could do ti lose my belly fat. cmon on help a sista out lol
Hey buffie thanks for the motivation n luv… im a thick gurl im 5’7 like you.. but i weigh 190lbs… I want to lose 30lbs,, in my waist n arms ,not my ass… so uma try ur workout, im sure it will work if we put our minds to it ladies in really want it.. will keep yall posted on da journey!! GUd Luck to me n yall!
Hey, yea i have a mid section crisis!! lol i hate it! and Ive always had it how can i get a much slimmer waist FAST without making my butt smaller?? In other words how can i make my butt bigger while shrinking my mid section at the same time? Is that even possible? Does running shrink your butt? Please find some time to help me Buffy:)
I’ve had three children and two c-sections. My height is 4’11 and I weigh 153. I just want to flatten my stomach and back,but I want a huge plump butt and nice round hips what can do to accomplish this.I have a membership with 24 hour fitness so I have access to equipment I just need a routine and diet plan to help me out Please!
Hello, I’m am a mother of three trying I’m 242 and I’m trying to get down to 180 but with a nice big firm butt can u suggest a diet for me as well as an exercise to make my waist smaller so that the butt sits out more?
HI buffie im 15 and thick im 5’3 and weigh 155 is there any exercise plans that can help me make my azz bigger and give me a small waist?
I am so glad your site is up and running. I have been reading various articles which are very helpful and informative.
Thanks Buffy
Hey Buffie the body Im amaze at your body and that the look Im going for I got the butt its just my stomach is the issue. I need help and don’t know what I should do. I am 21 yrd old and weight about 210. What advice can you give me?
buffie , i love it ! i thank you for this idea of showing people how u take care of ur body . thanks again .
Hey buffie, i have learned so much from your site. I love the elliptical machine I bought one so I do 30-45 minutes and I have incorporated alot of exercises you do n my routine as well….. My question is how to reduce back fat, that awful roll just below ur bra..and underneath your arms (lol…aka side breast) Please help!!
thanks buffy, i will try it. im a apple but my stomach is flat but its kind of loose
Hey Buffie! I just found your site. Thank you for giving advice. I have a issue. I guess I fall into the apple. But I have the making of an hour figure. I’m 5’9 and bounce between 195-205lbs. I already work out and started losing weight in my legs and behind fist. Tummy is the last to go. If you have some advice for me please email me.
hi buffie, i just wanna say that i am a fan of your work.i am a thick girl myself but not as thick as you are. im 5’5 and i recently just lost some weight but i still have a little belly and i was wondering if there is any special exercises that you would recommend for loosing belly fat but also keeping your shape and increasing all of your cuvres? if you could email me i would really appreciate it!
Hi Buffie, I just wanted to know what are some ways I can make my bottom sit up higher. Its flat up top but plump on the bottom. When I wear dresses it looks weird, what to do??
Greetings Buffy :
Happy New Year i cam across your site watching a YouTube video which started with Lenny Williams then followed by proposals the you and i said i am gonna search there you were.I have that stubborn stomach area i need to lift my butt i am 5’4 weight now 155 lbs. I really need to come down i have a bike and a elliptical.Can you help give me some exercise that will help me in this journey i hope to loose it by the next 6 weeks.I want to get down to my original size which is 135,cant wait to hear from you God bless
but what if you gain weight in both areas what are you then? pear or apple? as i gain weight my hips and thighs get big and my upper body get big yet stay proportioned.
Hi buffie my name is kayla i had a baby five years ago and still cant seem to get rid of my excess baby weight i would like to latten my stomach and get a fuller butt can you please help me!!!!!
if i have a apple shape…can i change my shape in an pear shape?
hmmmm…good question. By losing fat and gaining muscle can help rearrange your body composition but I don’t know to what degree (everyone is different). Your body composition has everything to do with genetics. Having realistic expectations helps put things in perspective when exercising. You won’t be able to control where fat accumulates on your or how it leaves your body. But you can control muscle growth in certain areas. So I guess you can change up the way your body looks but certain things are in the hands of mother nature.
hi buffie! my husband is from athens and he says he knows you when you were younger! small world! anyway you are an inspiration. i know how you did it cause i did it a long time ago! determination and drive and not giving up! it gets easier if you just put forth some effort everyday! i know i know….heres the thing….i had a baby 2 years ago and the baby weight has just been a mess girl! now im a apple and its not me!! so i was thinking i could get an ab twister and let the carbs go, do the squats and stuff on your videos and get back fine! is an ab twister considered strength training? i need something that will work the middle cause thats where most of my weight went….
I’ve never heard of an ab twister. Strength training is anything that places stress on the muscles and forces them to change