Abdominal fat, often referred to as belly fat, poses significant health risks as it accumulates around vital organs like the liver and kidneys. According to Dr. James de Lemos from UT Southwestern Medical Center, “Belly fat is particularly hazardous because it develops in the abdomen and can encase internal organs.” Research led by Dr. Ian Neeland at UT Southwestern indicates that this type of fat increases the likelihood of various health issues, including heart disease, diabetes, liver conditions, certain cancers, and even the risk of sudden death. However, eliminating belly fat is achievable. While cardiovascular exercise can help burn fat and improve overall health, it is challenging to counteract the effects of a poor diet solely through exercise.
According to Dr. Laura Goldberg from UH Hospitals, while maintaining a balanced diet is important, the concept that “calories in must equal calories out” can be misleading. She advises against thinking of exercise as a way to justify treats, like eating a cookie, or feeling obligated to burn off those calories afterward. This mindset is impractical; for instance, you would need to run about 1.5 miles for every cookie consumed.
The key to fat loss is primarily achieving a calorie deficit. One effective strategy for this is intermittent fasting. Keep reading to learn more about it.
Intermittent fasting encourages your body to utilize stored fat for energy. According to neuroscientist Mark Mattson from Johns Hopkins Health, “This approach differs from the typical eating habits of many Americans, who snack and eat throughout the day. For individuals consuming three meals plus snacks without exercising, every meal means relying on those calories instead of tapping into fat reserves.”
If you’re new to intermittent fasting, begin with a manageable eating window and gradually adjust. “It’s essential to consult your doctor before starting intermittent fasting,” advises Johns Hopkins Health. “Once you have their approval, the practice itself is straightforward. You can adopt a daily method that limits eating to a six-to-eight-hour window. For example, the 16/8 approach involves eating for eight hours and fasting for 16. Some individuals may prefer 18/6 or even OMAD, which stands for one meal a day.”
Intermittent fasting can influence insulin levels. “Insulin is a hormone responsible for fat storage, and that’s perfectly normal – it’s simply what it does,” explains Dr. Jason Fung. “When we eat, insulin rises, instructing the body to store some energy as fat. When we refrain from eating, insulin drops, signaling the body to use stored fat for energy. Elevated insulin levels cause the body to store more food energy as fat.”
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Intermittent fasting helps make maintaining a calorie deficit easier. “The weight loss benefits of time-restricted eating mainly come from creating a negative energy balance,” says Dr. Richard Joseph in Harvard Health. “By eating within a limited time frame, you’re likely to consume a few hundred fewer calories each day while keeping your regular diet. Over time, if this approach is sustainable, it can lead to modest weight loss (on average 3% to 8% based on current data) and improvements in cardiometabolic health markers like blood pressure, LDL cholesterol, triglycerides, and blood sugar levels.”
However, there’s a catch—if you overeat during your eating window, especially unhealthy foods, you could sabotage your efforts. “If you compensate for the time restriction by overeating during the eating period, it won’t be effective as a weight loss strategy,” explains Dr. Joseph. “In fact, it may even backfire. The other two key factors in your diet—the amount and quality of the food you eat during your window—are still incredibly important!”
Losing weight through intermittent fasting can also lead to a loss of lean muscle. “Since lean muscle mass plays a crucial role in boosting your metabolism, regulating blood sugar, and maintaining overall physical function, it’s highly recommended to combine resistance training with an intermittent fasting regimen,” advises Dr. Joseph.
Ideally, your fasting window should align with your circadian rhythm. “To maximize benefits, limit your eating hours to earlier in the day, such as between 7 a.m. and 3 p.m., or even 10 a.m. to 6 p.m., but avoid eating in the evening before bed,” recommends Harvard Health.
Intermittent fasting can improve overall health and may help prevent diseases. “Several processes occur during intermittent fasting that can protect organs from chronic conditions such as type 2 diabetes, heart disease, neurodegenerative disorders related to aging, as well as inflammatory bowel disease and various cancers,”
Our content provides the latest information from leading experts, recent research, and reputable health agencies, but it is not intended to replace professional medical advice. For any questions regarding your medications or other health concerns, always consult your healthcare provider directly.
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