Most people would love to shed a few pounds, especially around the midsection.
Fat around our midsections means serious health consequences.
There are many chronic health conditions that are either caused or worsened by this dangerous fat.
Belly fat is different than other areas because of visceral fat.
Most fat in our body is considered subcutaneous fat.
This fat sits right below the skin surface.
Visceral fat has even been linked to an increased risk ofbreast cancer and gallbladder problemsin women.
Concerned you may be at risk?
Just break out the tape measure to see how you’re doing.
Take a deep breath in and let it out.
Wrap the tape measure around your abdomen, just above your hip bones.
Causes of belly fat
There are plenty of reasons people put on fat around their bellies.
When we take in more calories than we burn, the body stores those extra calories as fat.
As we age, we start tolose muscle massand gain fat.
Our genetics and family history also plays a role in the bang out of fat we gain.
Sorry to say it, but those Friday night cocktails aren’t helping, either.
Drinking excessive alcohol leads to putting on belly fat.
We usually think of the typical ‘beer belly,’ but any alcohol can contribute to fat buildup.
Another risk factor for belly fat is stress.
High levels of stress cause a buildup of cortisol in our systems.
Over time, this stress hormone leads to increased belly fat.
Cytokines are chemicals that affect our cells' ability to regulate insulin and blood pressure.
When our bodies can’t regulate organ function, the heart takes a hit.
Having these cytokines floating around is linked to heart disease.
Does gender matter?
Both men and women are at risk for heart disease, but at different phases in their lives.
This may be why men in their 30s and 40s are more likely to experienceheart diseasethan women.
As women age and reach menopause, they tend to be more at risk for belly fat.
They are also at an increased risk for heart disease as they age.
Diabetes
We know that excess fat puts us at higher risk for diabetes.
Being overweight or obese actually makes us 90 times more likely to developtype 2 diabetes.
It’s more than just being overweight, though.
Belly fat contributes to diabetes risk because it affects how our organs work.
Studies have shown that people with deep belly fat start to lose sensitivity toinsulin.
When our blood sugar levels continue to run high over time, we develop diabetes.
This is a huge number, and visceral fat makes the problem even worse.
We know that cancer is brought on by a mutation in our cells.
So more fat equals more opportunities for cancer to develop.
Those with larger bellies from visceral fat are at increased risk forsleep apnea.
Sleep apnea causes you to actually stop breathing for a few seconds.
The result is a night full of snoring, waking up, and feeling restless.
Losing weight can improve or even cure sleep apnea.
Aches and pains
Having excess belly fat usually means weak abdominal muscles.
A strong core is also the best way to keep your back safe and healthy.
When your core is weak, your back muscles have to compensate.
This can lead to back strains and chronic soreness.
Researchers atWake Foresthave found that eating soluble fiber and participating in moderate activity can help reduce visceral fat.
Soluble fiber is found in oatmeal, fruits, vegetables, and beans.
Start building meals aroundplant-based foodslike vegetables, fruits, nuts and seeds.
Look for lean protein sources like fish or low-fat dairy.
take a stab at steer clear of processed meat.
And don’t forget portions.
Try cooking at home more, or sharing a giant restaurant meal with a friend.
take a stab at stick with water and tea.
Get moving
The next step in losing belly fat is exercise.
Our bodies were designed to move, so get out there!
