Learn why belly fat is unhealthy and what you can do to lose the extra pounds.
If you are carrying a few extra pounds whether in the form of belly fat, love handles, or a muffin top you're not alone. In recent years, the number of people who are overweight has increased dramatically worldwide. But this is one case where following the crowd is not the best idea, because extra weight especially belly fat can be downright risky. Belly fat, is the accumulation of visceral fat (fat deposited between the internal organs in the torso) resulting in an increase in waist size
How can you tell if you have too much belly fat?
The Body mass index (BMI), which gauges weight in relation to height, only tells us “half” the story of measuring obesity related diseases.
According to the results of a new study, belly fat is a better measure of the risks than BMI, and abdominal obesity could be a greater risk factor than overall obesity.
The severity of central obesity is determined by taking waist and hip measurements. The waist circumference (>102 centimetres (40 in) in men and >88 centimetres (35 in) in women) and the waist-hip ratio (>0.9 for men and >0.85 for women) are both used as measures of central obesity
When fat gathers in your abdomen as you age and your metabolism slows down, the amount of fat in your body slowly increases. Women experience an even greater fat percentage increase than men do. Then after menopause, your body fat distribution tends to shift — less in your arms, legs and hips, and more in your abdomen. You may think belly fat is limited to the stuff out front that you can grab with your hand — but it's the fat you can't see that's really a cause for concern. Visceral fat lies deeper inside the abdomen, surrounding the abdominal organs causing more of a health risk. While a slowing metabolism and decreased physical activity and a poor diet can all contribute to overall weight gain as you age,
Central obesity is known to predispose individuals for insulin resistance..
- High blood pressure
- Sleep apnea
- Abnormal lipids — high triglycerides and low HDL ("good" cholesterol)
- Insulin resistance
- Metabolic syndrome
The main causes of central obesity are overeating and a sedentary lifestyle.
Prevention and treatments: When you lose fat through exercise and improved eating habits, you improve your metabolism. This reduces your risk of health problems.
What role does diet play in losing belly fat? Diet plays an important part in losing weight. Getting more exercise is important, but it is really tough to get enough physical activity to lose belly fat without changing your eating habits.
These methods may be a way to reverse the condition. Exercise Daily, moderate-intensity exercise is the a way to lose belly fat when you lose weight and tone your muscles, your belly fat begins shrinking as well.. Strength training Some research has shown that exercising with weights is effective in trimming tummy fat. Talk to your doctor about how to incorporate strength training in your exercise routine .
Healthy diet Changing unhealthy eating habits can help fight belly fat. Read nutrition labels. Increase low glycemic fruits and vegetables, and reduce simple carbohydrates like white bread, refined pasta, and sweets. While reducing your portion sizes. Eating later in the evening with alcohol consumption will be a big culprit to adding on inches as well.
Have a visit with a professional to halt those unwanted inches.
Can you reduce belly fat with sit-ups? While you can't "spot-burn" belly fat, you can firm up your abdominal muscles.
An important part of staying healthy is not only losing weight, but also keeping it off. Don't despair, you can lose the spare tire, it just takes patience and effort. And once you shed even a few extra pounds, you'll feel better and lower your risk of health problems.