timesofummah.com – 7 Ways to Overcome Skinny Fat. Not all bodies that look slim are healthy. Sometimes, people who are slim can store a lot of fat in their bodies, or what is known as skinny fat. The skinny fat body type is associated with the following characteristics:
- Ideal weight.
- Lack of muscle mass.
- Easily tired.
- Tendency to store fat in the lower abdomen.
The condition is linked to a variety of potential health problems, such as diabetes and heart disease. The good news, diet, exercise, and lifestyle modifications can improve the condition of skinny fat. Here are some things you can do to overcome skinny fat.
1. Improve diet
Consumption of foods high in sugar or simple carbohydrates, such as white flour, rice, sugar, and soft drinks causes a spike in the body’s insulin production. Insulin stores belly fat, triggering hormonal and metabolic changes that lead to muscle loss. This in turn causes the body to store visceral fat and ultimately increases the potential for developing type 2 diabetes.
The Health Journal page explains, to overcome skinny fat, replace simple carbohydrates with complex carbohydrates, such as vegetables, whole fruits, and legumes. This type of carb will trigger a milder insulin response and prevent spikes.
2. Build muscles with strength training
Strength training will make your muscles grow and get stronger. The increase in muscle mass will then make the body burn more calories and fat.
According to the Fitness Volt page, here are some exercises that can be used to help build muscle:
- Circuit training.
- Combo training.
- High intensity workout.
- General strength training.
Regardless of which form of exercise you choose, it’s important to practice 3–4 times per week. This will not only increase the strength, size and tone of the muscles, but will also increase the partition of nutrients.
After exercising, insulin sensitivity is at its maximum so that the food you consume will be directed to the muscles and away from adipose tissue. This effect lasts for about 16–24 hours.
3. Get a good and sufficient sleep
If you get at least 7 hours of sleep per day, your body will have enough energy to exercise and build strong muscles. Reported by Better Me, you should go to bed at the same time every night and wake up at the same time in the morning.
Avoid eating just before going to bed and avoid using electronic devices. This will help you fall asleep faster and soundly.
4. Eat more protein
If you are thin and have a pot belly, increasing your protein intake will do you a lot of good. Protein will help maintain muscle mass, provide building blocks to increase muscle mass, ward off hunger, and speed up the metabolic rate.
It’s not yet clear how much protein you need to consume each day, but Fitness Volt recommends consuming around 0.8–1.0 grams per kg of body weight. About 30–40 percent of daily calorie intake should be in the form of protein.
5. Create a small, sustainable caloric deficit
In addition to increasing energy expenditure by exercising, you also need to create a calorie deficit by reducing food intake. This will force the body to burn fat for fuel.
However, to avoid muscle loss and a lack of energy, this deficit must be small and sustainable, according to the Fitness Volt website. Conversely, cutting too many calories will make you feel hungry, lose muscle mass, and fail to stick to the diet.
6. Control cortisol levels
Cortisol is a hormone that the body produces when under stress. Elevated levels of the hormone cortisol can increase fat storage and loss of muscle mass.
The Health Journal page explains, here are some tips that can be done to keep cortisol levels low:
- Sleep 7–9 hours daily.
- Limit consumption of caffeine.
- Limit exercise duration to 45 minutes.
- Take time to relax or meditate.
- Eat 3–5 times a day and don’t skip breakfast.
- Drink 8 glasses of water every day.
7. Expand the exercise that targets the abdominal muscles
Fat in the midsection, namely around the stomach, is worse than fat in other parts of the body. So, if you feel your stomach is getting bigger or your waistline is increasing, don’t ignore it.
In this case, the Health page suggests doing exercises that strengthen the abdominal muscles. In addition to losing fat, you will also get a flatter and tighter stomach.
By consistently practicing the tips above, we hope that you will be free from skinny fat and get a body that is truly ideal and healthy.