Health Risks of Belly Fat

Julie Rosenberg
Mon, 30 Jan 2023 21:00:00 -0800
Lifestyle

For many adults, weight gain accompanies aging. As people enter middle age, the proportion of fat to body weight tends to increase — more so in women than men. Extra weight tends to accumulate around the midsection. This excess weight in the belly, known as visceral fat, is deep within the abdominal cavity. Unlike subcutaneous fat, which sits under the skin, visceral fat may be dangerous. It surrounds your abdominal organs and increases your risk for cardiovascular disease, high cholesterol and Type 2 diabetes. In other words, as your waistline grows, so do your health risks.

Why? Fat cells — particularly abdominal fat cells — are biologically active. You can think of fat as an endocrine organ or gland, producing hormones and other substances that can affect your health. For example, visceral fat pumps out chemicals called cytokines that can increase your risk of cardiovascular disease.
Updated: Tue Jan 31, 2023

For many adults, weight gain accompanies aging. As people enter middle age, the proportion of fat to body weight tends to increase — more so in women than men. Extra weight tends to accumulate around the midsection. This excess weight in the belly, known as visceral fat, is deep within the abdominal cavity. Unlike subcutaneous fat, which sits under the skin, visceral fat may be dangerous. It surrounds your abdominal organs and increases your risk for cardiovascular disease, high cholesterol and Type 2 diabetes. In other words, as your waistline grows, so do your health risks.

Why? Fat cells — particularly abdominal fat cells — are biologically active. You can think of fat as an endocrine organ or gland, producing hormones and other substances that can affect your health. For example, visceral fat pumps out chemicals called cytokines that can increase your risk of cardiovascular disease.

Are You Pear-Shaped or Apple-Shaped?

When fat accumulates in the lower body (the pear shape), it is largely subcutaneous (under the skin). On the other hand, when fat accumulates in the abdominal area (the apple shape), it is largely visceral. The places where fat accumulates in your body are influenced by heredity and hormones, but also by lifestyle. Lifestyle factors that may lead people to accumulate visceral fat include lack of exercise, poor diet and stress.

Waist Circumference

Know your waist circumference measurement. You may be more likely to get health problems from visceral fat if your waist measures more than 35 inches for women or 40 inches for men. To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones. Keep the tape snug and make sure that it is horizontal around your waist.

Please note that waist circumference can be used as a screening tool, but it is not diagnostic for any health condition or the overall health of an individual.

How Can You Reduce Belly Fat?

Here are four tips to help you lose visceral fat:

No. 1: Exercise. Exercise is key to prevent and lose belly fat. Stay physically active throughout the day and schedule time for structured exercise. Moderate-intensity physical activity — at least 30 minutes per day — is key in helping you to control your weight and lose belly fat. Moderate-intensity activities include taking a brisk walk, riding a bike and dancing. Check with your doctor before you start a new exercise plan.

No. 2: Diet. Diet alone is not enough to reduce deep belly fat. However, diet does play an important role. Pay attention to portion size. Eat a whole foods diet which emphasizes complex carbohydrates (fruits, vegetables and whole grains) and lean protein over simple carbohydrates such as white bread, pastries and sugary drinks. Replace saturated fats and trans fats with unsaturated fats including monounsaturated fats (found in olives, avocados and certain nuts and seeds) and polyunsaturated fats (found in sunflower, soybean and flaxseed oils). Eat plenty of soluble fiber such as flaxseeds, avocados and legumes. Soluble fiber helps slow down food as it passes through your digestive system, so you feel full and naturally eat less.

No. 3: Don't drink too much alcohol. Excessive alcohol intake has been associated with increased belly fat. Drink alcohol in moderation or abstain completely.

No. 4: Manage stress. Stress can make you gain belly fat by triggering your adrenal glands to produce cortisol, the stress hormone. Deep breathing, yoga and meditation are great stress relievers.