[To reduce intra-abdominal fat]

Intra- abdominal fat produces high inflammatory cells... Accumulate on the heart and liver and causes fetal disease
Taking over eating and frequent drinking...need to go on a diet and exercise for at least 6months.


Normal belly is soft. Because the main component of fat is soft. However fat also varies stiffly depending on where it builds up and how much mass it has. Hard belly fat when pressed with your finger is a collection of toxins that collect bad fats that deteriorate your health so that must aware of it.


◇Hard belly, it is called intra-abdominal fat'


Belly fat is consists of 'subcutaneous fat' between skin and muscles, and 'visceral fat' which is sandwiched in the abdominal and intestines below the muscle layer. Hard belly fat is more accumulated in the intra-abdominal fat than subcutaneous fat.
Professor.Oh,Bum-Jo, family medicine department at SNU BOramae Medical Center said "subcutaneous fat does not harden after long-term accumulation" and also said "intra-abdominal fat accumulates under the muscles, so it can feel as hard as muscles when touched.


◇Increased risk of cardiovascular disease and dementia

Hard belly fat is harmful for health. Intra-abdominal fat produces more inflammatory cells than subcutaneous fat, spreading inflammation throughout the body. Fatty acids can penetrate into blood vessels more easily than subcutaneous fat and increasing bad cholesterol.
Fats also accumulate in the heart and liver, leading to fatal diseases such as cerebral infarction and cerebral hemorrhage, as well as chronic diseases. It also increases diabetes and increases resistance to insulin, which regulates blood sugar and breaks down fat.


Professor.Jo, department of surgery at Soon Chun Hyang University hospital said "High levels of intra-abdominal fat cause osteoporosis, gout, and gastroesophageal reflux, especially in older adults, which are most feared, indeed professor.Jo also said "Obese patients with stiff belly are much more likely to die than regular obese patients."


◇Over-eating and over-drinking make your belly hard

Hard belly fat is mainly caused by eating habits, including over-eating and drinking. If you eat food 'fast, big volume, often', fat will not spread throughout the body and the excess will accumulate in the closest intestines. And also if you drink alcohol that suppresses the brain's control functions, the amount of meal wouold be increased dramatically and the amount of intra-abdominal fat explodes. Alcohol itself also prevents the breakdown of visceral fat. Indeed, Alcohol itself prevents the breakdown of intra-abdominal fat.

 
Mostly men tends to have hard belly. In women, due to the effects of female hormones, fat accumulates in the thighs and buttocks,the reason is that males come from the stomach and most tend to accumulate in intra-abdominal fat.

There are many body figure like tadpoles in the elderly who have skinny arm and leg with big belly, it means intra-abominal fat is significantly accumulated. Professor.Ju-Young,Kim, family medicine department at Seoul National University Bundang hosopital said "reduction of growth hormone secretion accelerates 'muscle reduction' and 'fat accumulation'" and also said "a decrease in muscle that inhibits intra-abdominal  fat leads to a vicious cycle where only intra-abdominal fat continues to build up."

To figure out how much intra-abdominal fat you have ▲shape of belly fat ▲check size of waist. If you have a lot of subcutaneous fat, your belly fat will change the shape under the influence of gravity however, intra-abdominal fat accumulates in a limited space in the abdominal cavity and maintains shape.
BMI is a normal range, but those with waist circumference of 90cm for men and 85cm for women are also at risk for intra-abdominal fat. You can also check if you pinch your belly fat. Professor Oh Bum-jo said, "If the fat is not caught more than 2 cm, the percentage of intra-abdominal fat is high."


◇5 method to improve hard fat belly


Intervals with short, high-intensity aerobic exercise are good for resolving intra-abdominal fat. Professor.Jo said "if you are already overweight, the weight will be back soon straight after you lose weight. " so that also said "intra-abdominal fats should be reduced, especially through prolonged diet and exercise for more than six months."


①Exercise would be 'workout hardly and workout lightly'


Intervals with short, high-intensity aerobic exercise are good for resolving intra-abdominal fat. workout hard until you say it out "sup" for a munutes or two minutes that feel like can't breath then workout lightly for 1 to 3minutes until you say it out "ha" like breath out lightly then repeat those step for 3 ~ to 7times. In addition, combined with strength training then  the effect would be doubled.


②stay away from instant food

Those convenient instant food is mostly including high refined carbohydrate with high calories which increase intra-abdominal fat.Especilly if you eat with alcohol then as much as you eat, it will be accumulated on your intra-abdominal fat.


③meal time should be strict


Irregular and short meal times increase the risk of over- eating. Professor.Jo said "if you eat at night, nutrients are stored by parasympathetic nerves, and they easily accumulate in intra-abdominal fat because you go to bed straight after a meal."and also said "it takes about 20 minutes for the brain to feel full, so should eat slowly. "


④shouldn't sit down straight after having a meal

Sedentary is one of the lifestyles that accumulate intra-abdominal fat. In the process of digestion, the nutrients broken down into glucose, amino acids, and fatty acids are easy to use for energy. Walking for about 10 minutes after eating can help to reduce intra-abdominal fat accumulation.


⑤Control Stress

The stress hormone cortisol increases insulin and blood sugar. Professor.Jo said "insulin and blood sugar are directly related to intra-abdominal fat accumulation" Therefore, think positively and manage your stress through appropriate hobbies or sports.


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