Belly Fat: Everything You Need To Know
- Salma Younas
- Jan 15, 2023
- 5 min read
Overview
You're not alone if you're carrying a few extra pounds, however this is one instance where it's not a good idea to follow the crowd. It can be risky to carry extra weight, especially belly fat. The problem is, belly fat is not limited to the extra padding layer located just below the skin (subcutaneous fat). This makes belly fat an even more dangerous fat than you think. Likewise, it incorporates instinctive fat — which lies somewhere inside your midsection, encompassing your inward organs.
Find out what causes belly fat, the risks it poses to health, and how to get rid of it.
Written By: Salma Younas
January 15, 2023
What Is Belly Fat?
Belly fat is the extra fat that is around your organs in your stomach. There are three types of fat: Triglycerides, the fat that circulates in your blood, visceral fat (dangerous belly fat), and subcutaneous fat (the layer directly below the surface of the skin). An excessive amount of fat beneath your stomach's muscles is called visceral fat.
How can we measure it?
To find out if you have too much belly fat or not, you can measure yourself at home. Place a measuring tape just above your hip bone around your stomach without covering it. The tape should be snug but not too tight. A woman with a waist measurement of 35 inches or more has unhealthy belly fat. For men, a height of at least 40 inches is considered unhealthy.
Causes of Belly Fat
Sugary food and drinks
A diet high in added sugars, especially those found in beverages sweetened with sugar, may make your belly fat bigger. Stay with water, unsweetened coffee or tea, and whole, minimally processed foods the majority of the time.
Fried Food
Due to their high-fat content, fried foods cause belly fat because they take much longer to digest. Heartburn and acid reflux are brought on by fried food's tendency to overburden the stomach.
Trans fat foods
One of the most harmful fats is trans fat. Trans fat can be found in a variety of foods, including microwave popcorn, frozen pizza, commercial baked goods like cakes, cookies, pies, and nondairy coffee creamer.
Alcohol
Greater visceral fat accumulation is linked to excessive alcohol consumption. It is believed that alcohol contributes to belly fat and weight gain as a whole.
Medication
Corticosteroids, antidepressants, diabetes medications like insulin or those with sulfonylureas, some heartburn medications, hormone therapy/contraceptives, and anti-seizure medications are all known to make people gain weight.
Genetics
The risk of developing belly fat is significantly influenced by genes. Similarly, it appears that genetics play a role in the tendency to store fat in the abdomen as opposed to other parts of the body.
Physical inactivity
One of the most significant factors for gaining belly fat is a sedentary lifestyle. It involves sitting for long periods of time throughout the day, such as watching television, working at a desk, taking long cab rides, playing video games, etc. Sitting for an extended period of time may increase the risk of adverse health outcomes and weight gain.
Health Risks Associated With Belly Fat
According to a new scientific report, people with too much fat around their vital organs are more likely to get heart disease, The health effects of having too much belly fat are serious. It is linked to low HDL (good) cholesterol and high levels of LDL (bad) cholesterol and triglycerides. It raises blood sugar and insulin levels by impairing the body's ability to respond to insulin. Heart attacks, strokes, high blood pressure, cancer, diabetes, fatty liver, and depression are all associated with excessive belly fat.
Effective ways to lose belly fat
Crunches and other targeted abdominal exercises can tone your muscles, but they won't get rid of belly fat. However, the same diet and exercise routines help you lose weight and reduce total body fat. To get rid of belly fat:
Eat a healthy diet
Whole grains, fruits, and vegetables, as well as lean protein sources and low-fat dairy products, should be your primary focus.
Limit your portion sizes
Reduce your portion sizes at home. Share meals at restaurants, or eat half and take the rest home.
Include exercise in your daily routine
At least 150 minutes of moderate aerobic activity per week, such as brisk walking, or 75 minutes of vigorous aerobic activity, such as running, for the majority of healthy adults. Keep in mind that it takes an average of 10,000 steps per day to prevent weight gain if you use a step counter. Additionally, strength training exercises should be performed at least twice per week. You may need to exercise more if you want to lose weight or reach specific fitness goals.
Final Thoughts
There is no one magic method for losing belly fat. To lose weight, you always need to put in some effort, be committed, and stick with it. Having too much belly fat can make you more likely to have certain long-term conditions. You can lose belly fat by doing things like lifting weights, eating more protein, and drinking less alcohol. You will definitely be able to shed the extra pounds around your waist if you successfully implement any or all of the strategies and lifestyle goals that are discussed in this article.
Works Cited:
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