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Type 2 Diabetes – Is Exercise the Best Way to Shrink Your Belly Fat?
Although there is no magic bullet to get rid of belly fat completely, and there is no way to just target your belly, it is one of the first places you lose fat when you add exercise. for your health.
A five-year study conducted at Wake Forest Baptist Medical Center in Winston-Salem, North Carolina found that the best way to reduce belly fat is exercise. Belly fat, also known as visceral fat, is tightly packed fat that surrounds the abdomen behind and below your belly button. These fats are especially dangerous for health, increasing the risk of:
- Type 2 diabetes
- high cholesterol, and
- blood pressure,
because it relies on many organs that control circulation, blood sugar, cholesterol recycling, and breathing. Belly fat grows not by growing new fat (mostly, at least), but by filling existing fat. Researchers in North Carolina have learned that the best way to reduce body fat is to maintain a healthy diet and walk or work on a treadmill. The research team divided the women who could participate in their study into three groups. All three groups followed a diet and exercise regimen of 2,800 calories (11,760 kj) per week.
- The first group cut calories without exercise
- the second group spent 50 minutes of walking 1 to 2 miles (1.6 to 3.2 km) an hour three times a week
- the third group also worked on the treadmill three times a week, but 3.5 to 4 miles (5.6 to 6.4 km) per hour for only 30 minutes.
Each working group consumed 400 calories (1680 kj) per week through exercise. All three categories:
- provided lunch and dinner prepared by a nutritionist at home
- lost about the same weight after 20 weeks of the program, 19 to 23 pounds (8.6 to 10.5kg)
- lose 3 to 4 inches (7.6 to 10.2 cm) off their hips and about 4 inches (10.2 cm) off their hips.
The diet-only group, however, had no change in fat cell mass, while both exercise groups had smaller fat cells. Low cholesterol is more sensitive to insulin, and women with low cholesterol are less likely to develop type 2 diabetes.
The news presented by this study is that simple exercise leads to weight loss and improves metabolism during intense exercise. Just take a little longer to exercise at a slower pace, and, at least in terms of weight loss and the risk of diabetes type 2, you will do the same.
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