Abdominal fat and its links to chronic health issues
No one loves a spare tire around the waist, but belly fat is more than just a superficial problem. If left unchecked, that spare tire can soon trigger all sorts of serious health problems that could affect your long-term wellbeing and vitality.
What’s wrong with belly fat?
Let’s leave aside the fact that your clothes may fit uncomfortably. Let’s delve further in. That layer of extra fat often extends into something called “visceral” fat, which means that it sits deep inside your abdomen, creating a covering around your organs. This isn’t a protective layer, in fact, it’s quite dangerous as it can wreak havoc on your hormones and bodily functions.
Too much visceral fat boosts your risk of health conditions, including Type 2 diabetes, heart disease and high blood pressure, liver disease and certain cancers, like breast and colon cancer.
Even if you’re relatively slim, some people carry harmful levels of visceral fat internally. This is commonly referred to as “skinny fat”. It’s quite typical amongst office workers, for instance, who spend much time deskbound and rarely move around during the day.
Where does belly fat come from?
An unhealthy lifestyle is the simplest answer. Belly fat accumulates thanks to an excessive intake of sugary, refined foods and drinks which trigger fat storage around your waist. Coupled with sitting for hours at a time and not enough exercise; you can see why belly fat comes to stay. We also need to take note that chronically poor sleep and consistently high stress levels further trigger fat storage from elevated cortisol in the body. Plus, excess alcohol can lead to a "beer belly" – we often forget that alcohol also has calories.
Getting rid of belly fat
No need to feel overwhelmed; it’s about making sustainable choices (most of the time) to ensure your progress is consistent.
First, look at the foods you eat. Where can you make healthier swaps? For example, instead of white bread, you can opt for wholegrain or brown bread. Instead of normal pasta, you can try brown rice or wholegrain pasta. Do the same with beverages. Does your coffee really need three teaspoons of sugar, or does it taste perfectly fine with one teaspoon? Rather than soft drinks, you can choose fresh juice diluted with water.
Second, move your body. The same measured approach goes for fitness. You probably can’t go from zero to marathon runner in one week – and you shouldn’t! But you can start walking for 30 minutes a day or take regular movement breaks throughout the day. The goal is to move more and sit less. Don't forget strength training, which is great for supple strength and flexibility, which are important as you age.
This is the perfect opportunity to get stress under control as too much cortisol can also lead to excess belly fat. You don’t have to meditate or do yoga for hours on end, but there’s so much value in short bursts of deep breathing and simple stretches to quiet the mental chaos. In the same vein, make it a priority to get ENOUGH restful sleep each night.
Good to know
The spare layer of fat around the abdomen is more than just a cosmetic concern. Yes, a flatter tummy will look better, but actually, getting rid of that fat is about better health. The good news is that you can do it with small, practical steps each day that add up to big progress.
More water, less refined foods, and regular exercise – you’ve got this!
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.