Fat is one of the basic components of the human body, along with muscles, water, bones, and organs. Dealing with weight or excess fat may be a lifelong issue for some people. For others, experiencing a “middle age spread” that increases the waistline or leads to more belly fat, can be frustrating.
Fat helps to keep your body functioning normally. To start, here are some important facts about fat.
- Stores extra calories for energy
- Regulates your metabolism by releasing hormones.
- Keeps you warm
- Protects your vital organs by acting as a cushion.
Muscle and fat are two different structures. Fat cells tend to store calories while muscle cells burn extra calories, which in turn increases the metabolic rate. Our bodies have two types of fat:
- Subcutaneous fat - This fat makes up 90% of body fat. This is the fat you can pinch and it’s not dangerous to your health.
- Visceral fat - This fat makes up 10% of body fat and is a harmful fat. This is the belly fat deep inside your abdominal wall. It surrounds those abdominal organs like the liver and intestines and provides a cushion to protect your organs. Visceral fat is considered a toxic fat because it is biologically active and acts like an organ, releasing harmful hormones and substances throughout your body.
Causes of belly fat
Belly fat can be caused by many factors:
- A poor diet with too many calories
- Lack of physical activity
- Chronic stress
- Age
- Genetics
Consequences of belly fat
Carrying too much belly fat for a long time can cause other health issues or diseases.
Dementia
According to a 2020 study published in the International Journal of Epidemiology, participants who had a BMI corresponding with being overweight or obese were more likely to develop dementia.
Cancer
The American Cancer Society recommends specifically avoiding a buildup of belly fat to reduce the risk of colon cancer. A study published in the journal of Oncogene found a specific protein released by visceral fat that is called Basic fibroblast growth factor (FGF)-2. This may cause a non-cancerous cell to turn into a cancerous one and then encourage tumor growth.
Sleep apnea
Sleep apnea is a dangerous sleep disorder that occurs when a person's breathing is interrupted while sleeping. The fat deep in the abdominal wall can restrict the movement of the diaphragm, so the lungs can't expand as much as normal.
Stroke
According to the National Stroke Association, extra fat around your midsection increases your risk of a heart attack and a stroke.
Heart disease
Visceral fat is dangerous because it releases hormones and other substances that promote inflammation. It raises the risk of other heart-related conditions that contribute to heart disease, such high blood pressure and high cholesterol.
Diabetes
According to the NationalInstitute of Diabetes and Digestive and Kidney Disease, belly fat may produce harmful hormones and low-level chronic inflammation that can increase insulin resistance.
Simple ways to fight belly fat
Despite the temptation to lose weight as fast as possible, aim for slow and steady weight loss. The Mayo Clinic recommends losing no more than two pounds per week.
The reason is your body is not able to release more fat than that amount in terms of pounds. With quick weight loss, you’ll lose some lean muscle mass as well.
Instead, follow these guidelines for losing weight.
Choose a healthy balanced diet
No single food or group of foods has been scientifically proven to get rid of belly fat. A balanced diet is rich in fruits and vegetables, and has moderate amounts of whole grains, lean protein, and healthy fats. Avoid a diet high in calories.
Follow the three R’s
Here’s a simple way to think about losing weight. First, one pound is equal to 3,500 calories. So, you must reduce your calorie intake by at least 500 to 1000 calories per day to lose one to two pounds per week.
Think about the three R’s to manage weight loss:
- Record - Keep detailed records including your calories, times you ate, and how you felt before and after eating. You can also look for apps to download that keep records.
- Reduce - Reduce the number of calories you eat by 500 per day.
- Replace - Think about how to make small changes. How about cutting out a dessert or treat? Plan meals to avoid impulse eating. If you’re bored or anxious, look for ways to redirect your thoughts. Maybe take a walk.
Get plenty of sleep
When you feel rested, you're more likely to make healthier eating choices and have more energy. Create a wind-down routine each night and avoid television or phones. Take a nap at the same time every day if possible. Create a cool sleeping environment if possible.
Stress
Stress can disrupt all of our body's processes and increase our weight gain. When stressed, you're more likely to reach for unhealthy snacks and high calorie foods.
Exercise
When thinking about exercise or losing belly fat, it’s natural to think about crunches and sit-ups. These exercises, however, do not get rid of belly fat. Aerobic exercise burns calories and is effective at trimming belly fat. Exercise builds muscle and metabolism is faster when you have more muscle mass. Aim for exercising 30 minutes each day.
Conclusion
Learning more about belly fat helps you understand the risks to your health and find strategies to fight it. With a healthy diet, exercise, and guidance from a primary care physician, you’ll find ways to stay fit and avoid the fat.
Content contained on this page is for informational purposes only and does not constitute medical advice. Consult your health care provider before beginning any new fitness or dietary plan. References provided are for informational purposes only and do not constitute endorsement of any websites or other sources. Should you have any health-related questions, you should contact your health care provider.