Belly fat, known as visceral fat, poses a significant problem due to its association with various health risks. It surrounds the organs and increases the likelihood of heart disease, type 2 diabetes, and certain cancers. To determine if you have excess belly fat, measure your waist circumference around the belly button. Women should aim for less than 88cm, while men should aim for less than 100cm. Here are some additional insights on why belly fat develops and strategies to lose it.
When you consume more calories than you burn, you gain weight overall, including in the abdominal area. To lose half a kilogram, you need to cut about 500 calories per day. Start by eliminating high-calorie foods such as confectionery, fried potato chips, fizzy drinks, and fruit juice. Replace them with nutrient-dense, low-calorie foods like lean meat, broccoli, apples, and brown rice.
Aging leads to the involuntary loss of muscle mass, strength, and function called sarcopenia. After the age of 30, muscle mass decreases by approximately 3-8% per decade, with an even higher rate of decline after 60. Sarcopenia contributes to disability among older individuals, increasing the risk of falls and injuries. Additionally, it is associated with an increased incidence of insulin resistance, higher fat mass, decreased bone density, joint stiffness, and a slight reduction in stature. These changes can have implications for conditions such as type 2 diabetes, obesity, heart disease, and osteoporosis.
Genetics can play a role in struggling to lose weight. If you find it challenging to lose weight despite maintaining a proper diet and exercise routine, your genes might be a factor. Family members who also struggle with weight can serve as a clue. Genes influence how your body processes calories, how quickly you feel full, and where you tend to gain weight. However, even if belly fat runs in your family, you can overcome genetic factors with the right diet and sufficient exercise.
In women, weight gain can be influenced by factors such as aging, loss of estrogen during menopause, genetic predisposition, loss of muscle mass, and overeating. The extra pounds that used to settle in the hips tend to accumulate around the middle due to hormonal changes. This shift in weight distribution increases the risk of heart disease.
Sedentary behavior, particularly spending more than 10 hours a day seated, contributes to weight gain. While diet plays a significant role, lack of movement is also a contributing factor. To prevent excess belly fat and weight gain overall, aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity strength exercise per week.
Lack of sleep can also contribute to weight gain, as it affects the hormones responsible for regulating hunger and fullness. Sleep deprivation can lead to overeating, particularly high-calorie comfort foods, and increased belly fat accumulation.
Excessive stress negatively impacts both mental well-being and weight. Stress triggers the release of cortisol, a hormone that increases cravings for high-fat and carb-heavy foods, resulting in weight gain and fat deposition around the belly. Stress can also disrupt sleep patterns, leading to increased belly fat among individuals who sleep fewer hours.
Although some smokers fear weight gain after quitting, smoking itself contributes to increased visceral fat, which is linked to chronic health conditions like heart disease. Quitting smoking not only improves overall health but also helps reduce belly fat.
Artificial fats, specifically trans fats, raise LDL cholesterol levels and increase the risk of heart disease and type 2 diabetes. Foods cooked in trans fats tend to be high in fat and calories, leading to weight gain. In the United States, the FDA has banned added trans fats in foods. When reading food labels, avoid products containing partially hydrogenated vegetable oil and sugar.
In conclusion, addressing belly fat and maintaining a healthy weight involves various factors such as calorie control, exercise, genetic considerations, hormonal changes, sedentary behavior, sleep quality, stress management, and avoiding harmful substances. While implementing these lifestyle changes is crucial, seeking professional guidance can significantly enhance your chances of success. Hiring a certified personal trainer, such as those at Tiger Athletic, can provide you with the expertise and support needed to achieve your goals effectively.
They can conduct a thorough assessment, offer personalized advice, and design a tailored workout program that suits your specific needs. With their guidance, you can optimize your efforts, stay motivated, and make sustainable progress towards a healthier and fitter lifestyle. Remember, investing in your well-being is always worthwhile, and a certified personal trainer can be an invaluable partner on your journey to combat belly fat and improve your overall health.
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