Don't Ignore It, It's A Sign Of "Too Much Fat" In Your Waist
Health experts have often warned that too much fat in the body is not healthy. Especially if the fat accumulates around the waist. It can have serious implications for our health.
This is because too much fat in this area – which is also known as abdominal fat, belly fat or visceral fat – can have a more serious effect than simply increasing your clothing budget. Then, what are the signs we have a lot of fat in the waist?
According to Eat This, Not That! Here's an explanation of visceral fat and some signs of excess fat around the waist.
Why is Belly Fat Bad?
Visceral fat produces hormones and inflammatory substances that increase the risk of serious diseases, such as heart disease and type 2 diabetes. Because visceral fat is located close to the liver and pancreas, it can secrete harmful free fatty acids and inflammation-causing cytokines directly into these organs.
Potential outcomes include higher "bad" LDL cholesterol, lower "good" HDL cholesterol, slower fat metabolism, and greater insulin resistance (meaning the body is less able to process blood sugar).
Signs of excess fat in the waist
1. First sign
The first sign we have too much fat in the waist is an increased waist circumference. The pants may feel tighter or the belt may need to be loosened a bit. To find out your waist size, you can use a cloth measuring tape and measure it at the navel.
The danger sign after the size designates a certain number. Excess belly fat puts you at high risk for heart attack or stroke if your waist size is above 102 cm (for men) and above 88 cm (for women). You are at moderate risk if your waist measures 90 to 102 cm for men, or women with a waist size of 80 to 88 cm.
2. Waist-to-hip ratio
Another way to check for abdominal obesity is to calculate your waist-to-hip ratio. With your stomach relaxed, measure your waist at the navel. Then measure your hips at their widest point. Divide your waist measurement by your hip size.
The chance of a heart attack or stroke increases for men when that ratio exceeds 0.95. For women, the risk increases if it is more than 0.85.
3. Where exactly is the belly fat
The amount of fat under our skin - the kind that can be picked up or pinched is called subcutaneous fat. Visceral fat is located deep in the abdomen, under the abdominal muscles. It can surround organs such as the intestines, stomach, liver and pancreas and is very close to the heart. This has the potential to prevent one of these organs from functioning optimally.
How to get rid of visceral fat
Experts say weight loss alone can reduce visceral fat very effectively. Losing just 10 percent of body weight allows us to lose up to 30 percent of belly fat.
Certain dietary changes can help achieve this. Avoid sugary drinks like soda, processed foods, saturated and trans fats, and fast food. Eat more fruits and vegetables, lean protein, and whole grains.
Experts also say exercise is very important to burn belly fat. Moderate physical activity combined with strength training appears to be most effective. (*)
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