What does your waist tell you about your health? Examine what causes increased abdominal fat after a tip and its risk, and what you can do about it.
Hip growth is sometimes the price of aging. For women, this is especially true when postmenopausal body fat moves into the stomach.
However, the increased fat in the abdomen makes it difficult to close jeans. Studies have also shown that abdominal fat also poses a significant health risk. What’s New? Reduce the threat from belly fat.
What’s behind the belly fat?
Weight is often determined by three main factors.
- Number of calories burned during the day
- Number of calories burned in daily exercise
- your age
Overeating and exercising too much can lead to overweight, including fat in the abdomen.
Also, your muscle mass may decrease slightly with age, but fat increases. Losing muscle mass reduces your body’s rate of calorie consumption, making it difficult to maintain a healthy weight.
Many women notice an increase in abdominal fat with age, even if they are not gaining weight. This may be due to low levels of estrogen affecting the location of fat distribution in the body.
There is a genetic component in the tendency for increased or conserved weight around the waist (which is an “apple” rather than a “pear”).
Why not just belly fat?
The problem with belly fat is that it is not limited to the extra layer that fills the skin (subcutaneous fat). It also contains visceral fat in the stomach around the internal organs.
Subcutaneous fat can cause cosmetic problems, while visceral fat is associated with more serious health problems, including:
- Heart disease
- Type 2 diabetes
- Severe hypertension
- Abnormal cholesterol
- Respiratory problems
Studies have associated a risk of premature death regardless of total abdominal fat weight. In fact, some studies have found that a larger waist increases the risk of death from heart disease, even when women are considered to have normal weight based on standard body mass index (BMI) measurements. doing.
Measure the central part of the body
So how do you know that you have a lot of fat in your stomach? Measure the waist
- Stand up and place a tape measure on the bare abdomen over the hip bone.
- tape Pull the tape measure around until you hear a click, but do not push it against your skin. Make sure the tape measure is around you.
- Relax, exhale, and measure your waist. Don’t be tempted to “stick” to your stomach.
For women, measuring a waist of 35 inches (89 cm) or more poses an unhealthy abdominal fat concentration and risk of health problems.
You can use stress exercises and other selective abdominal exercises to strain your abdominal muscles, but these exercises do not release you from abdominal fat. However, visceral fat responds to the same diet and exercise techniques that help you lose excess weight and lose body fat. To fight belly fat:
- eat healthy food. Look for vegetable foods such as fruits, vegetables and whole grains, and choose protein-free sources and low-fat dairy products. Reduces excess sugar and saturated fat in high-fat dairy products such as meat, cheese, and butter. Choose the right amount of monounsaturated and polyunsaturated fats in fish, nuts, and certain vegetable oils.
- Replace sweet drinks. Drink water or artificial sweetener.
- Manages the size of the S service. Even when you make a healthy decision, calories accumulate. At home, reduce the part size. At the restaurant, you share a share, eat half your meal, and take the rest home.
- Incorporate physical activity into your daily life. For most healthy adults, the Ministry of Health, Labor, and Welfare recommends moderate aerobic exercises, such as brisk walking for 150 minutes or more per week, or intensive aerobic exercises, such as running for 75 minutes or more per week.
If you use a pedometer, keep in mind that it takes an average of 10,000 steps per day to prevent weight gain. Some studies suggest that you can take 15,000 steps daily to prevent your weight from returning after a significant weight loss.
Strength training exercises are recommended at least twice a week. If you want to lose weight or reach specific fitness goals, you need to do more.
Slowly and steadily lose weight and reduce excess fat so it does not return. Contact your doctor to help you get started and get going.