How to lose belly fat if you have type 2 diabetes – Lose 20 pounds in a month diet plan

The difference between visceral fat and subcutaneous fat

Visceral fat hangs in and around your internal organs. It is known to secrete a variety of proteins that trigger inflammation and affect your body’s hormone levels and may increase your risk for a variety of conditions (but more on that later). For this reason, some experts call it “active fat”. This is in contrast to subcutaneous fat, which is located directly under the skin and acts primarily as an energy reserve without strongly influencing health, says Dr. Eckert-Norton.

RELATED: 10 ways to beat belly fat at menopause

How Excess Belly Fat Can Increase Your Risk Of Diabetes Complications

So what are some of the conditions that belly fat affects? The first and most notable for anyone with diabetes is insulin resistance, she says. One of the many factors at play is retinol 4 binding protein (RBP4), a compound secreted by visceral fat cells that attenuates the body’s sensitivity to the hormone insulin and encourages the development and progression of type 2 diabetes and its complications. . research.

Meanwhile, recent research shows that excess belly fat can significantly increase the risk of cancer on its own. For example, in a study published in August 2017 in the journal oncogenes, it has been found that visceral fat cells produce high levels of a protein called fibroblast growth factor 2 or FGF2, which can trigger the formation of cancer. In addition, it is important to remember that visceral fat is located right next to (and even inside) your organs, which means that it can directly affect the health and function of your liver, heart and lungs.

While diabetes itself is associated with poor health outcomes with COVID-19, heart disease is another major risk factor in coronavirus mortality, according to a study published in Reuters. Lancet in March 2020.

IN CONNECTION WITH: The link between diabetes and heart disease

Do you have too much belly fat? An easy way to find out

The easiest way to measure your belly fat and your risk of abdominal obesity is to measure your waist circumference at the top of your hip. According to a press release Circulation by the American Heart Association and the National Heart, Lung, and Blood Institute, measurements larger than 35 inches in women and 40 in men denote abdominal obesity and chronic health risk.

Why Exercise Could Be More Important Than Reducing Calories To Lose Belly Fat

While everything from reducing stress to eating less processed foods has been shown to help fight belly fat, exercise is one of the best things you can do to reduce weight in this area. and to live healthier with diabetes, says Pat Salber, MD, an internist and founder of The Doctor Weighs In, based in Larkspur, California.

She notes that in a meta-analysis published in the journal Plus one, it has been found that exercise significantly lowers the level of visceral fat in people, even if they do not reduce calories. Moreover, when it comes to the best forms of exercise to improve insulin sensitivity, immunity and general health, research suggests that high-intensity strength training is where you stand.

IN CONNECTION WITH: Top 14 weight loss apps that help you burn calories

What research says about the benefits of high-intensity training

For example, according to a study published in the journal in February 2015 Obesity, when researchers at Harvard School of Public Health followed 10,500 men for 12 years, they found that minute-by-minute strength training targeted abdominal fat better than cardio. And in a study from Internal Journal of Cardiology, high-intensity resistance training has been shown to be significantly better in reducing visceral fat levels and preventing symptoms in people with metabolic syndrome, compared to more resistance-based training. Metabolic syndrome is a group of conditions, including high blood pressure, hyperglycemia, excess abdominal fat, and abnormal cholesterol or triglyceride levels.

Do you feel that you do not have time to take advantage of the potential benefits of exercise? Untrue. “The beauty of high-intensity training is that the total time to get fitness benefits is shorter than lower-intensity training,” says Dr. Salber.

What people with diabetes should know before trying

Don’t worry: high-intensity resistance exercises are about moving your body in a challenging way and shouldn’t have a high impact. Remember, it’s important to keep your feet safe, and hitting the sidewalk or gym floor with high-impact exercise can increase your risk of cuts, blisters, and infections. Nobody wants that.

The best way to structure high-intensity endurance exercise depends on your current fitness level. After all, the fitter you are, the more weight you can move with each repetition and the less you have to rest between sets. But as a general rule, you should be able to perform 15 to 20 repetitions per set with the correct form, according to an article published in ACSM Health and Fitness Journal. Rest for 30 seconds or less between sets.

And, as with any type of exercise, it is important to warm up beforehand and cool down after a high-intensity resistance workout. Spend 5 to 10 minutes walking, running or doing gentle body weight exercises. Keep any stretch for after the workout.

Ideally, you should train at least three times a week on non-consecutive days. This will give your body the rest it needs to get back from each workout stronger and healthier than before.

IN CONNECTION WITH: Why strength training is important for people with type 2 diabetes

The best exercises for diabetics to help you lose belly fat fast

Here are five high-intensity (but low-impact) resistance exercises that will help you reduce belly fat for better diabetes management and health. As always, be sure to check your blood sugar before, during, and after training. Sprinkle these exercises in your regular workouts or do them all together, making sure you rest for two to three minutes between each exercise for a real challenge.

1. Kneeling with dumbbells when pressing above the head

Source link

Leave a Comment