Belly fat is a dangerous fat. The problem with belly fat is that it is not limited to the extra layer of lining that is located under the skin (subcutaneous fat), it also includes invisible fat that lies inside the abdomen around its internal organs. Regardless of your total weight, having a large amount of belly fat increases the risk, such as:
• Cardiovascular disease
• Insulin resistance and type 2 diabetes
• Colorectal cancer
• Sleep apnea
• Premature death from any cause
• High blood pressure
Age and Genetics may contribute to belly fat
Your weight is determined by three main factors:
• How many calories do you eat per day?
• How many calories do you burn during daily exercise?
• Your age
If you eat too much and exercise too little, you will develop overweight, including belly fat. Old age is an important cause. As you grow older, you will lose muscle, especially if you are not physically active. Losing muscle mass encourages your body to consume calories faster, which can make it harder to maintain a healthy weight. Your genes can also contribute to the chances of being overweight or obese, as well as play a role in fat storage. However, balancing the calories you consume with physical activity can help prevent weight gain, even if you are older and have a genetic predisposition.
Determine your belly size
So how do you know if you have too much belly fat?
You can measure your waist by:
• Stand and place a measuring tape around your abdomen, just above your hips
• Pull the cord until it wraps around your belly, but not too tight
• Relax, exhale and measure your waist
For men, measuring waist circumference of more than 102 cm indicates poor fat accumulation and can be harmful to health.
Weight loss and exercise to reduce belly fat
You can increase your abdominal muscles by exercising or doing other abdominal exercises, but just doing these exercises will not completely get rid of belly fat. However, prostate fat responds to the same diet and exercise strategies that can help you lose weight and lose total body fat. Here are some ways you can apply:
• Eat a healthy diet: Focus on plant-based foods such as fruits, vegetables and whole grains. Choose lean protein sources such as fish and low-fat dairy products.
• Control the amount of food eaten: When you make healthy choices, add calories. At home, you should reduce the amount of food you eat. At restaurants, share your meal or half-eaten and take home if you have leftovers.
• Substitute sugary drinks: Drink water or non-sugary drinks instead.
• Include physical activity in your daily routine: For healthy adults, the Department of Health and Human Services recommends moderate aerobic exercise, such as: brisk walking for at least 150 minutes a week or activity. Exercise vigorously, such as running for at least 75 minutes a week.
In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or achieve specific health goals, you may need to get plenty of exercise.
Losing belly fat requires effort and patience. To reduce excess fat for a consistent weight loss goal, consult your doctor for help getting started and continuing to do so consistently.