Belly fat is something that many of us battle, especially as we begin to age. This article will discuss the dangers and contributing factors of abdominal fat, how to determine if your belly is placing you at risk for health problems, and how to reduce abdominal fat by leading a healthier lifestyle.
Why is belly fat dangerous?
There are two types of fat: subcutaneous and visceral:
Subcutaneous Fat
Subcutaneous fat is visible and you can grab it. It lies directly under the skin.
Visceral Fat
Visceral fat is deep under the skin and fills the gap between organs. You can’t see it or grab it. This fat is dangerous because it is metabolically active which means the fat cells produce hormones.
With belly fat, the assumption is that since we can see it and “pinch an inch”, then there is most likely visceral fat there as well.
This type of fat increases the risk for heart disease, stroke, colon cancer, breast cancer, diabetes, and the need for gallbladder surgery.
Visceral fat may disrupt the balance of certain hormones which in turn can lead to weight gain, how our cells respond to insulin, and can affect blood pressure and blood clotting.
Free fatty acids from visceral fat travel to the liver, which then affects blood lipids production. This results in high cholesterol.
Danger Zone
Due to genetics, women tend to either gain weight in the belly area (apple shape) or in the butt and thighs (pear shape). Pear-shaped women are healthier in regards to having less visceral fat. This type of fat does not release fat cells into the blood.
Find out if you have a dangerous amount of belly fat. Place a tape measure around your waist at the level of your naval. Don’t pull it too tight where it depresses your skin!
If you are a woman, 35 inches or more is considered unhealthy. For men, 40 inches is unhealthy.
You can also determine your waist-to-hip ratio. Note the measurement of your waist. Then measure your hips. Divide the waist measurement by the hip measurement.
If your answer is .85, this is considered high and it would be beneficial to begin developing an action plan.
Contributing Factors to Belly Fat
• Types of food: Trans fats, saturated fats, sweets, junk foods and processed meat.
• Lack of sleep: Adequate sleep helps you to regulate hormone production.
• Stress: Cortisol (referred to as the “stress hormone”) increases appetite and fat storage. Too much cortisol leads to belly fat.
• Menopause: When we are in perimenopause and menopause, we slowly begin to decrease estrogen production. When the reproductive organs are less active, the body then stores fat in other areas of the body, like the belly.
Even without gaining weight, the belly could grow. Basically it is like the fat is being re-distributed. Fat storage changes from the hips and thighs to the upper body.
A healthy lifestyle is the best way to decrease visceral fat. It is important to take care of yourself by getting enough sleep, choosing healthier foods, and eating healthier fats.
How to Reduce Belly Fat
I know this last point can be quite discouraging—(it was for me when I was researching it!). But there are still ways that we can reduce the appearance of belly fat. And the way I look at it is that we can do what we can to become and remain healthy. This part is our responsibility and we should find comfort in doing what is best for our health.
Fat storage shifting in our bodies is obviously out of our control! We can do the best we can to reduce our fat, and then we have to accept the rest.
The good news is that if you are consistent with eating right and exercising, belly fat will be one of the areas you will see reduced.
How to Reduce Belly Fat
A healthy lifestyle is the best way to decrease visceral fat.
It is important to take care of yourself by getting enough sleep, choosing healthier foods, and eating healthier fats.
Foods to choose:
• Good fats including nuts, seeds, soybeans, dark chocolate, olive oil, avocados.
• Eat more fruits and vegetables. Soluble fat is good so keep the skin on fruits and some vegetables.
• Choose fruit instead of sweets
• High fiber carbs: whole grains can lower glucose and insulin levels, helping to burn visceral fat. Limit white flour and white sugar products.
• Spicy foods like hot peppers temporarily raise metabolism.
• Protein helps your body burn more calories as it is digesting. Choose lean meats.
• Choose 2 percent or skim milk instead of whole milk.
Tips
• Limit alcohol, especially beer.
• Reduce heavy starches at night.
• Eat a smaller dinner if you are not very active in the evening.
• Drink at least 8 glasses of water a day.
• Get at least 6 hours of sleep a night (7-8 may be best).
• Eat breakfast daily.
• Reduce your calories by 500 a day. Slow weight loss is the best.
• Try to reduce your stress level.
Exercise
• Exercise 20-45 minutes several times per week.
• To burn fat, cardio exercise is necessary. Sit-ups and other strength training that focuses on abs, will strengthen the muscle underneath, but you will still have the layer of fat.
Incorporate both cardio and strength training into your fitness routine.
Return from Belly Fat to Weight Loss Tips for Life.
Why is belly fat dangerous?
There are two types of fat: subcutaneous and visceral:
Subcutaneous Fat
Subcutaneous fat is visible and you can grab it. It lies directly under the skin.
Visceral Fat
Visceral fat is deep under the skin and fills the gap between organs. You can’t see it or grab it. This fat is dangerous because it is metabolically active which means the fat cells produce hormones.
With belly fat, the assumption is that since we can see it and “pinch an inch”, then there is most likely visceral fat there as well.
This type of fat increases the risk for heart disease, stroke, colon cancer, breast cancer, diabetes, and the need for gallbladder surgery.
Visceral fat may disrupt the balance of certain hormones which in turn can lead to weight gain, how our cells respond to insulin, and can affect blood pressure and blood clotting.
Free fatty acids from visceral fat travel to the liver, which then affects blood lipids production. This results in high cholesterol.
Danger Zone
Due to genetics, women tend to either gain weight in the belly area (apple shape) or in the butt and thighs (pear shape). Pear-shaped women are healthier in regards to having less visceral fat. This type of fat does not release fat cells into the blood.
Find out if you have a dangerous amount of belly fat. Place a tape measure around your waist at the level of your naval. Don’t pull it too tight where it depresses your skin!
If you are a woman, 35 inches or more is considered unhealthy. For men, 40 inches is unhealthy.
You can also determine your waist-to-hip ratio. Note the measurement of your waist. Then measure your hips. Divide the waist measurement by the hip measurement.
If your answer is .85, this is considered high and it would be beneficial to begin developing an action plan.
Contributing Factors to Belly Fat
• Types of food: Trans fats, saturated fats, sweets, junk foods and processed meat.
• Lack of sleep: Adequate sleep helps you to regulate hormone production.
• Stress: Cortisol (referred to as the “stress hormone”) increases appetite and fat storage. Too much cortisol leads to belly fat.
• Menopause: When we are in perimenopause and menopause, we slowly begin to decrease estrogen production. When the reproductive organs are less active, the body then stores fat in other areas of the body, like the belly.
Even without gaining weight, the belly could grow. Basically it is like the fat is being re-distributed. Fat storage changes from the hips and thighs to the upper body.
A healthy lifestyle is the best way to decrease visceral fat. It is important to take care of yourself by getting enough sleep, choosing healthier foods, and eating healthier fats.
How to Reduce Belly Fat
I know this last point can be quite discouraging—(it was for me when I was researching it!). But there are still ways that we can reduce the appearance of belly fat. And the way I look at it is that we can do what we can to become and remain healthy. This part is our responsibility and we should find comfort in doing what is best for our health.
Fat storage shifting in our bodies is obviously out of our control! We can do the best we can to reduce our fat, and then we have to accept the rest.
The good news is that if you are consistent with eating right and exercising, belly fat will be one of the areas you will see reduced.
How to Reduce Belly Fat
A healthy lifestyle is the best way to decrease visceral fat.
It is important to take care of yourself by getting enough sleep, choosing healthier foods, and eating healthier fats.
Foods to choose:
• Good fats including nuts, seeds, soybeans, dark chocolate, olive oil, avocados.
• Eat more fruits and vegetables. Soluble fat is good so keep the skin on fruits and some vegetables.
• Choose fruit instead of sweets
• High fiber carbs: whole grains can lower glucose and insulin levels, helping to burn visceral fat. Limit white flour and white sugar products.
• Spicy foods like hot peppers temporarily raise metabolism.
• Protein helps your body burn more calories as it is digesting. Choose lean meats.
• Choose 2 percent or skim milk instead of whole milk.
Tips
• Limit alcohol, especially beer.
• Reduce heavy starches at night.
• Eat a smaller dinner if you are not very active in the evening.
• Drink at least 8 glasses of water a day.
• Get at least 6 hours of sleep a night (7-8 may be best).
• Eat breakfast daily.
• Reduce your calories by 500 a day. Slow weight loss is the best.
• Try to reduce your stress level.
Exercise
• Exercise 20-45 minutes several times per week.
• To burn fat, cardio exercise is necessary. Sit-ups and other strength training that focuses on abs, will strengthen the muscle underneath, but you will still have the layer of fat.
Incorporate both cardio and strength training into your fitness routine.
Return from Belly Fat to Weight Loss Tips for Life.