That muffin top isn't your biggest health issue
You may hate the look of a muffin top or saddle bags, and this ugly fat may be what drives you to exercise. According to researchers, however, it is not the fat you ought to be concerned about. Rather, you ought to direct your attention to the fat that you cannot see, deep within your body and surrounding your organs. This fat, also known as visceral fat, is far more dangerous to your health.
So what ought you to do? The answer is simple, according to researchers at Wake Forest Baptist Medical Center: exercise moderately and eat more soluble fiber. Researchers concluded that visceral fat declined as consumption of soluble fiber increased. Over 5 years, it decreased 4% for each 10 gram increase in soluble fiber consumed daily. Moderate exercise, which was defined as exercising vigorously for 30 minutes 2-4 times each week, resulted in a 7% decrease in visceral fat over 5 years.
How do you increase your fiber intake? Here are a few good sources of fiber.
- Barley: 6 grams per cup
- Quinoa: 5 grams per cup
- Black beans: 15 grams per cup
- Green peas: 14 grams per cup
- Blackberries and raspberries: 8 grams per cup
- Flaxseed: 8 grams per cup
- Almonds: 4 grams per cup
Squeezing in exercise, even if only 2-4 times a week, can seem like an insurmountable task. Don't give up. The key is to find an activity you enjoy. That way you can look forward to your workout rather than dread it. Look in unsuspecting places, like your church hall, the community center, the trails around your house, a nearby lake, or your garden. Surely you can find some activity that both gets your body moving and brings you joy.