Get rid of belly fat: 4 expert nutritionist tips
Photo: How to lose weight in the abdomen (freepik.com)
Regardless of body size, excess fat negatively impacts health. The location of this fat plays a crucial role: research indicates that fat located deep in the abdominal area poses a greater threat than fat that can be felt on the surface.
Four rules for losing belly fat are explained by Ukrainian nutritionist Oleg Shvets on Facebook.
Why is belly fat a problem?
In most individuals, about 90% of body fat is subcutaneous, located just beneath the skin, soft, and can be felt upon touch. The remaining 10% consists of visceral or intra-abdominal fat, which is hidden behind the firm abdominal wall and cannot be touched. This type of fat accumulates around organs such as the liver and intestines and is stored in the omentum — a tissue lying beneath the abdominal muscles that covers the intestines. As fat accumulates, the omentum becomes thicker and harder.
With age, the proportion of body fat increases (and it is higher in women than in men), and fat begins to accumulate in the upper body rather than in the hips. Even with unchanged weight, waist size can increase due to visceral fat pressing against the abdominal wall. Although visceral fat makes up only a small portion of total body fat, it plays a key role in the development of various health issues.
Why is belly fat harmful to the body?
Cardiovascular diseases
A study conducted among European women aged 45 to 79 showed that women with the largest waist circumference have 2.5 times the risk of developing heart disease. This risk persisted even after considering other factors such as blood pressure, cholesterol levels, smoking, and BMI. In healthy non-smoking women, every additional 5 cm in waist size increased the risk of cardiovascular disease by 10%.
Visceral fat negatively affects several key risk factors for heart disease, including increased blood pressure, blood sugar levels, and triglycerides, as well as a decrease in “good” cholesterol (HDL). These changes, known as metabolic syndrome, significantly elevate the risk of cardiovascular diseases and type 2 diabetes.
Dementia
Research has shown that individuals around the age of 40 with the highest levels of abdominal fat have nearly three times the risk of developing dementia (including Alzheimer’s disease) by ages 70 to 80. Waist size was not linked to this risk.
Asthma
Women with high levels of visceral fat (waist circumference over 88 cm) had a 37% higher risk of developing asthma compared to women with smaller waist sizes, even at normal weight. The highest risks were observed in women who were overweight or obese. This could be attributed to the inflammatory effects of fat on the airways.
Breast cancer
Combined analyses have shown that premenopausal women with abdominal obesity have an increased risk of developing breast cancer. Additionally, a larger waist circumference increases the risk of breast cancer in postmenopausal women.
Colorectal cancer
Individuals with the highest levels of visceral fat have three times the risk of developing colorectal adenomas (precancerous polyps) compared to those with the lowest levels. This association remained even after considering other risk factors. Adenomatous polyps are linked to insulin resistance, which may explain the increased cancer risk.
Four tips for losing belly fat
Move more
Physical exercise helps reduce waist circumference. Even if weight remains unchanged, visceral fat is lost while muscle mass increases. It is recommended to engage in moderate-intensity physical activity for at least 30 minutes daily, such as brisk walking or cycling at a moderate pace. Try to walk and stand more.
Research has shown that both aerobic exercises (such as brisk walking) and strength training help reduce or prevent the increase of visceral fat. Spot exercises, such as squats, can tone abdominal muscles but do not affect the amount of visceral fat.
Balanced diet
Follow a proper diet to maintain a healthy weight. Avoid foods that contribute to fat accumulation, especially sugary foods and drinks, such as those high in sucrose and fructose.
Quit smoking
The more you smoke, the higher the likelihood of accumulating fat in the abdominal area.
Sufficient sleep
Studies conducted over five years have shown that adults under 40 who sleep less than five hours a night accumulate significantly more visceral fat.
However, excessive sleep can also be harmful. Young people who sleep more than eight hours also showed an increase in visceral fat, although this association was not observed in individuals over 40.
Also read about 8 foods you will never gain weight from.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
