Waging War on Belly Fat

If you're carrying extra pounds, you're not alone. In this case, following the crowd could be risky. While an expanding waistline is sometimes considered the price of getting older, carrying weight around the waist is a greater risk of serious health problems, even death, than accumulating fat in other areas. Belly fat is nothing to joke about.

How much belly fat is too much? Waist to hip ratio or Body Mass Index (BMI) are more precise measurements, but waist size will give you a good estimate to judge where you stand. Waist size greater than 40 inches in men and 35 inches in women indicate greater risk factors for heart disease, stroke, diabetes, cancer and other diseases. The good news? The threats posed by belly fat can be cut down to size.

Your weight is largely determined by how you balance the calories you eat with the energy you burn. If you eat too much and exercise too little, you'll likely pack on extra pounds, including belly fat. Drinking too much alcohol of any kind can result in increased belly fat, the well known "beer belly". (Research suggests wine may be an exception.) Your genes affect your chances of being overweight or obese, as well as where you carry extra fat in your body. The tendency to gain or carry weight around the waist, to have and "apple" rather than a "pear" shape, can have a genetic component as well. For men, belly fat has more to do with lifestyle than inherited traits.

In case you're wondering, yes, aging plays a role since muscle mass gradually diminishes with age and fat accounts for a greater percentage of your weight. Less muscle mass decreases the rate your body uses calories. Many women notice an increase in belly fat even if they aren't gaining weight. This is likely due to a decreasing level of estrogen which appears to influence where fat is distributed in the body. In spite of everything, you must accept the challenge to maintain a healthy weight or lose those excess pounds.

I always thought all fat was equally bad for my health, never understanding the heightened dangers of belly fat. The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin (subcutaneous fat).  It also includes visceral fat which lies deep inside the abdomen, surrounding internal organs. Visceral fat poses far more dangerous health consequences since it produces hormones and other substances that can raise blood pressure, negatively alter good and bad cholesterol levels and impair the body's ability to use insulin (insulin resistance). An excessive amount of fat, including visceral fat also boosts estrogen levels which leads to the risk of serious health problems.

To fight back against belly fat, stick to the basics. Crunches or other targeted abdominal exercises do tone abdominal muscles, but won't get rid of belly fat. Eat a healthy diet that emphasizes fruits, veggies, and whole grains and choose lean sources of protein and low fat dairy products. Limit saturated fat.  Keep portion sizes in check and make sure you include physical activity in your daily routine. You need moderate aerobic activity such as brisk walking for at least 150 minutes a week or vigorous aerobic activity such as jogging for at least 75 minutes a week. In addition, strength training exercises are recommended twice a week.

To lose excess fat and keep it from coming back, aim for slow and steady weight loss, up to two pounds a week. Consult your doctor for help getting started and staying on track.  Your patience and effort will pay off in a lifetime of better health.

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