Belly Fat – Scientific Explanation
As people turn middle age, their body fat percentage tends to increase – more in women than in men. Excess fat is usually concentrated around the abdomen.
We will accept these changes at one point as the inevitable fact of the aging process. But the more our waistlines grow, the riskier our health has to confront. Abdominal, or visceral fat is of particular concern because it is a major factor causing many bad health problems. Visceral fat, on the other hand, is located deep in the abdominal cavity, where it creates space between the organs in our abdomen.
Visceral fat has been linked to metabolic disorders and an increased risk of cardiovascular disease and type 2 diabetes. In women, it has also been linked to breast cancer and the need for gallbladder surgery.
Are you pear-shaped or apple-shaped?
Fat accumulates in the lower body (pear-shaped) as subcutaneous fat, while fat in the abdomen (apple-shaped) is largely visceral fat. Fat distribution is often affected by a number of factors, including genetics and hormones. As evidence against the increase in belly fat, researchers and clinicians are trying to measure it, correlate it with health risks, and track changes that occur with age. and overall weight gain or loss.
The fat you can touch is subcutaneous fat. The fat inside the abdomen (visceral fat) can be seen through the endoscopy and measured, but not touched.
Staying physically active throughout the day and timing exercise is more important than diet.
Research shows that fat cells – especially those in the abdomen – are bioactive. It makes sense to consider fat as an organ or endocrine gland, which produces hormones and other substances that can profoundly affect our health. Although scientists are still decoding the roles of individual hormones, it is clear that excess body fat, especially belly fat, disrupts the balance and normal functioning of these hormones. this hormone.
Scientists are also studying that visceral fat secretes immune system chemicals called cytokines – such as tumor necrosis factor and interleukin-6 – which may increase the risk of heart disease. circuit. These and other biochemicals are thought to have detrimental effects on cellular sensitivity to insulin, blood pressure, and blood clotting.
One reason excess visceral fat is so harmful may be its location near the vein, which carries blood from the intestinal area to the liver. Substances secreted by visceral fat, including free fatty acids, enter the veins and travel to the liver, where they can affect the production of blood lipids. Visceral fat is directly related to higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol and insulin resistance.
Insulin resistance means that the body’s muscle cells and liver are not fully responding to normal levels of insulin, the hormone of the pancreas that carries glucose into the body’s cells. Elevated blood glucose levels increase the risk of diabetes.
Exercise and diet help you lose belly fat
The first step to managing weight in general and avoiding belly fat in particular is regular moderate intensity physical activity – at least 30 minutes a day (and possibly up to 60 minutes a day) to manage weight and belly fat loss. Resistance training (weight training) can also help reduce belly fat. Local exercise, such as crunches, can tone the abdominal muscles, but it will not destroy visceral fat.
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Diet is also very important. Pay attention to serving sizes and complex carbohydrates (fruits, vegetables and whole grains), lean meat proteins instead of simple starches like white bread, pasta made from whole grains. refined and sugary drinks. Replacing saturated and trans fats with unsaturated fats is also very beneficial for the body, experts emphasize that lifestyle, especially exercise, is the best way to fight fat. visceral and abdominal fat.
