How Can I Get Rid of a Fat Stomach?

May 18, 2011 by


When you eat, your food is broken down in your small intestines into three basic nutrients: amino acids, glucose, and fatty acids. Once they are broken down, your body puts these nutrients to work, assigning them different tasks.

But if you eat in excess, your body doesn’t have a job for all those extra nutrients. They become “unemployed workers”, and you will never guess what your body does with them.



Where do the protein molecules go?

When you eat proteins, your body breaks them down in the small intestines into amino acids. from the small intestines they enter the blood stream from where they can be picked up and used by the cells that need them.

These amino acids are basically used to build components quite important for the body, primarily as part of muscle tissue. Because protein is used for many important and unique roles, the body does not use amino acids as energy. This only happens if not enough glucose or fatty acids (fat) are not available.

The body does not have an amino acid storage, so if too much protein is taken, the body stores the excess amino acids as glucose or fatty acids.


Where do the glucose molecules go?

The glucose molecules released during digestion go to the liver and to the cells where they can be broken down for energy or stored as glycogen (the name given to stored glucose). The muscles cells take in the most glucose, which they tend to keep for themselves.

The liver also maintains a store of glycogen and shares with the brain and other tissues between meals. Glucose is a form of energy that is readily available as fuel, but because glucose molecules hold a lot of water and as a result are on the large side, they body cannot store too many.


Where do the fatty acids go?

The fatty acids you ingest with your meal also move from the small intestines to the blood stream and they head toward the liver. The liver packages the fatty acids and sends them to the cells to be used or if they are too many, to be stored as triglycerides. These packages of fat are the main form of stored energy in the body.

Triglycerides are stored in two primary places: inside the fat cells deep in the abdomen, called intra-abdominal fat and in the surface fat cells all over the body. And while your body needs some fat stores, the trouble starts when too much fat is stored compared to how much fat is used.


A “recipe” to get rid of a fat stomach

As you can see, eating more food than you need leads to fat storage,  with fat being the main culprit. Unfortunately, most of that fat goes to your stomach.

What I am going to say next may sound awfully simple to you, but to get rid of a fat stomach you need to go back to the basics, which are to eat less, especially less fat and be physically active. Because it is kind of difficult to follow a diet where you have to count the grams or check the percentages of fat you ingest, I recommend you are careful with the type of fat you eat, being saturated fat and partially hydrogenated vegetable oils the type of fats you want to minimize in your menus.


Cut down in foods high in saturated fat. These include:

    • Read meat
    • Cheese
    • Eggs
    • Cream sauces
    • Nuts
    • Chocolate
    • Ice cream
    • Butter
    • Margarine
    • Mayonnaise
    • Avocados

Cut down in partially hydrogenated vegetable oils. These include

    • Pastries
    • Cookies
    • Cakes
    • Ice-cream
    • Crackers
    • Donuts

Be physically active

You can get rid of a fat stomach much faster if while you are minimizing foods high in saturated and hydrogenated fat you do some type of exercise. Walking is an ideal form of exercise. Keep in mind that your body will use the glucose stored in your liver and muscles during the first 20 minutes of exercise.

After those 20 minutes, your body will start using the fat stored in your cells. And guess what? The first fat to go with the walk will be your stomach fat.


The bottom line

The bottom line here is that getting rid of a fat stomach is not that complicated. You don’t need strange or extravagant diets. Just follow these main principles:

1. Eat less

2. Minimize saturated fat

3. Avoid completely Partially hydrogenated fats

4. Walk 5 or 6 days a week.

And trust me, you will see results.

To your good health!

Emilia Klapp, R.D., B.S.


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