It’s well known that carrying extra weight isn’t good for your health. But did you know that stocking excess fat in one specific part of the body seems to be more harmful than fat stored in other locations?
Studies show that carrying most of your excess weight around your midsection (an “apple-shaped” body type) is associated with greater health consequences than storing extra pounds in your hip and thighs (a “pear-shaped” body type).
Our bodies have fat that lies just underneath the skin. This is the fat we can pinch with our fingers, and is called subcutaneous fat. In our bellies, there’s another layer of fat that sits even further below the skin’s surface. This abdominal (visceral) fat lies out of reach, deep in the abdominal cavity and surrounds our internal organs where it wreaks havoc on our health. Deep belly fat produces substances that can make it harder for the body to use insulin well (insulin resistance), raise blood pressure, and negatively impact cholesterol levels. All of this can increase the risk of cardiovascular disease, stroke, type 2 diabetes and other serious health problems.
Are You at Risk?
How can you tell whether you have too much belly fat? Grab a flexible tape measure.
The easiest way to measure abdominal fat is to check your waistline. Relax your belly and measure your waist at the navel. Women should have a measurement under 35 inches, while men should be under 40 inches. Waist circumferences above these measurements indicate an unhealthy concentration of belly fat and are associated with a greater risk of health problems.
Health care providers often use waist circumference along with body mass index (BMI) to assess for weight-related health risks. BMI is calculated from your height and weight. It’s an approximate measure of body fat and a good gauge of your risk for diseases that can occur with more body fat. For adults, a BMI between 18.5 and 24.9 is considered a normal amount of body fat. If your BMI is above 24.9, you are considered overweight. A BMI of 30 or higher is considered obese.
How to Melt Your Middle
Though visceral fat behaves differently than its subcutaneous cousin, shedding belly fat requires the same strategies you would use for any weight-loss routine: a healthy diet, scaled-down portion sizes and regular exercise.
In regards to physical activity, aim for 30–60 minutes of moderate-intensity aerobic exercise, such as biking, running or brisk walking, most days of the week. Strength training regularly can also aid in weight loss. While it might be tempting to blast belly fat only by doing crunches, “spot targeting” doesn’t work. It’s impossible to control where you lose fat in your body. The pounds will come from everywhere in your body with regular exercise, not just one particular area.
The Bottom Line
The problems with abdominal fat are more than skin deep. A bulging belly poses varied and serious health risks. The good news is that belly fat responds to the same healthy lifestyle habits that shed weight in general. Regular exercise and a nutritious and balanced diet can help you control your weight and keep your belly in check. And once the pounds come off, your risk for these problems is reduced.
Sources:
https://jamanetwork.com/journals/jama/fullarticle/2601502
https://www.niddk.nih.gov/health-information/weight-management/health-risks-overweight
http://jaoa.org/article.aspx?articleid=2525750
https://www.mayoclinic.org/healthy-lifestyle/womens-health/multimedia/belly-fat/img-20007408
https://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it
http://www.mayoclinic.org/news2012-rst/7052.html
https://www.health.harvard.edu/staying-healthy/abdominal-obesity-and-your-health
https://today.uic.edu/why-is-visceral-fat-worse-than-subcutaneous-fat
http://www.nature.com/ijo/journal/v31/n12/full/0803683a.html
Geer EB, Shen W. Gender differences in insulin resistance, body composition, and energy balance. Gend Med. 2009;6 Suppl 1:60-75. Review. PubMed PMID: 19318219; PubMed Central PMCID: PMC2908522.
