Tag visceral fat

An Introduction to the Belly Fat Epidemic

Millions of people struggle with weight loss. One of the primary areas in which fat collects is around the midsection. We’re talking about abdominal fat or belly fat. And as you get older, the fat continues to accumulate around the midsection. It’s so common that we even have names for it. We call it the “spare tire,” “beer belly,” “muffin top,” or “love handles.”

Why is Belly Fat is So Difficult to Get Rid Of?

There are many different reasons why fat likes to accumulate in the midsection, and those reasons are the same explanations for why it’s so difficult to get rid of. Let’s start by exploring why belly fat is so difficult to get rid of and then we’ll dive into what belly fat is, why it’s so dangerous and how to get rid of it for good. Because it is possible to have a trim and healthy waistline.

Age and Hormones

Two things happen as you age. The first is that your metabolism slows down. So this means that you automatically burn less fat and calories during a standard day. The trouble is that you’re still probably consuming the same number of calories. The extra calories are stored as fat.

The second reason that fat accumulates as you age has everything to do with your changing hormones. Both men and women begin to see a decline in their sex hormones. We’re talking about testosterone and estrogen in this case. The decreasing amount of these hormones changes where the body stores fat. In both men and women, more visceral fat is stored.

Another way that these hormones impact fat storage and weight gain is through sleep changes. In women particularly, the hormonal change affects sleep quality. Sleep has been directly linked to appetite hormones like leptin. It may feel like your body is working against you. Your hormone levels drop, making you store more fat and making you hungrier.

Stress and Belly Fat

Stress is one of the biggest causes of belly fat. Cortisol is a hormone that is released when a person is under stress. The body shifts all of its focus to help you survive a fight or flight situation – even if you’re not in any actual danger.

Your brain cannot tell the difference between stress from rush hour traffic frustrations and a bear chasing you. It reacts the same way, which is to essentially shut down digestion and shift energy to help your muscles. Your heart rate and breathing increase, and all your fuel is stored as fat.

Yep, cortisol tells your body to store your energy and calories as fat. It tends to store it right in your midsection.

Good Old Fashioned Genetics

You can take a look at your family members and know whether or not you’re prone to belly fat. It tends to be genetic. There are three basic body types; mesomorph, ectomorph, or endomorph.

Male endomorphs tend to store fat in their abdomens and often have the “beer belly” that has become common. Female endomorphs tend to be curvy and store their fat in their backsides and breasts. They’ll be described as pear shaped or have an hourglass figure.

Mesomorphs, if you’re curious, tend to be muscular and athletic, while ectomorphs tend to be tall and thin. Female mesomorphs may store fat in their abdomen and can be described as apple shaped. Of course there are many different combinations of these body types and there is evidence that specific genes determine how many fat cells you have, as well as where those fat cells are most abundant.

Your Diet

You’re probably not surprised to learn that what you eat has an impact on your body fat. In fact, diets that are high in sugar and starchy carbohydrates cause insulin resistance. When your body is becoming insulin resistant it stores fuel as fat rather than signaling your cells to uptake the calories for fuel.

You eat more because you’re tired and your cells need the fuel. Unfortunately, this cycle leads to fat accumulation in your abdomen and eventually it can lead to diabetes. This is one of the reasons it’s important to recognize fat accumulating on your stomach and to take steps to get rid of it.

Childbirth and Your Abdomen

Childbirth doesn’t make you gain belly fat. What it does do for women is change the look of your stomach. After having a baby a woman may find that her stomach has lost its muscular tone. The good news is that even after having many children, a woman can get her flat stomach back.

Abdominal fat isn’t fun, and it makes clothing difficult to find and uncomfortable to wear, but there’s more to belly fat than meets the eye. In fact, belly fat is the most dangerous type of fat. Let’s take a look at the research behind the dangers of belly fat and then we’ll move into a discussion about how to get rid of belly fat.

here are two main types of fat: subcutaneous and visceral. The first type, subcutaneous, is found just under the skin. Visceral fat, also known as belly fat, is found behind the stomach muscles and in the abdominal cavity, and around many of our internal organs. Why you may think fat is fat, the two types are very different.

Belly Fat Increases Your Risk for Certain Diseases

This visceral fat does a couple of things biologically that can lead to a whole host of dangerous diseases. For example, excessive belly fat inhibits insulin to do its job, a condition called insulin resistance. So as your body becomes more insulin resistant, it has a harder time controlling your blood sugar. This can lead to diabetes.

Also, this visceral fat secretes hormones and proteins into your blood stream. When you have normal belly fat amounts, the hormones and protein are beneficial to your body, but as you gain belly fat, too much is secreted and that is when it can start to cause problems. The excess hormones contribute to atherosclerosis, a buildup of plaque on the walls of your arteries, and eventually lead to clogging of the arteries; excess secreted proteins from belly fat cells constrict blood vessels causing high blood pressure known as hypertension.

Because visceral fat is located so close to the liver, fat cells enter that organ directly through the portal vein. Once inside, they can cause dementia, high LDL cholesterol, and breast and colon cancer.

Results of a Belly Fat Study

In a 14-year study that ended in 2012, 12,785 patients were broken down into three categories: normal, overweight and obese. What the study found is the group with a normal BMI, but with excessive visceral fat was 2.1 times more likely to die than the obese group that had a 1.4 greater risk of dying. The point is belly fat is extremely dangerous even if you carry a weight commensurate with your height.

How to Get Rid of Belly Fat

The good news is that even though people complain about it being the hardest last few pounds of fat to lose, this visceral fat is also one of the first fats to start going. Focus eating fresh fruits, vegetables, whole grains and the good fats – the unsaturated and Omegas. Do 20 to 40 minutes of cardio exercises four days per week with a couple of days of strength training.

If you take in fewer calories through proper eating and start burning more calories through exercising, the calorie deficit will start to burn off excessive belly fat.

You can find more “Belly Fat Success Tips” in our weight loss category found at http://myfitnessnut.com and while you’re they, be sure to subscribe to our monthly fitness newsletter and be kept up to date on the latest developments in the world of health and fitness.

Here’s How to Measure Belly Fat

Measuring belly fat starts by wrapping a tape measure around your waist at the point that is just above your hipbone. For many people this is also where their belly button is located.

When you measure belly fat, or any fat for that matter, be sure not to pull the tape tight. You want it to be snug, but not pressing into your skin. Also exhale just before taking your measurement, so that you are not holding in your stomach. Holding in your stomach, pulling the tape too tight, etc. are all little “tricks” people use to make their initial measurement smaller, but they are only kidding themselves?

Yes, their initial number will be smaller, but they won’t see as much of a loss on the tape when the belly fat starts coming off. Get a true measurement in the beginning and then enjoy seeing the measurement shrink instead of lying to yourself in the beginning with a false number. A healthy waist measurement for women is 35 or less; 40 or less for men.

Measure Belly Fat But Don’t Forget Your Butt

Because of body composition, people store body fat in different areas, so to get an even more accurate picture, also take your hip measurement. The measurement is taken using the same “rules” however, have the tape around the widest part of your buttocks instead of your waist.

Once you have those two numbers, divide your waist number by your hip number to get your waist-to-hip ratio. A healthy ratio is 0.8 or less for women and 0.95 or less for men.

The Effects of an Excessive Belly Fat Measurement

So why are we concerned about our waist circumference or the above ratio? Excessive belly fat, called visceral fat, is worse than fat located in other areas as it can lead to many serious diseases, such as heart disease, high blood pressure, high cholesterol, Type 2 diabetes, insulin resistance and liver disease, just to name a few. People with a high waist-to-hip ratio are particularly susceptible to diabetes and heart disease.

Visceral fat settles deep in the abdominal cavity taking up the spaces between internal organs. However once you start burning off fat, it is also one of the first places you will see results.

How to Reduce Your Belly Fat Measurement

Healthy eating and exercise are the best ways to get rid of body fat and to keep from gaining it back. Some of the fat you lose will be from the belly area. Your diet should consist of fresh fruits, vegetables and whole grains, all of which are high in fiber, but low in fat and carbohydrates, especially simple carbohydrates such as sugar.

Exercise should focus on cardio as those are the preferred routines that burn the most calories for the time invested. Start out at a moderate or even low intensity; as you get more fit, ramp up the intensity.

It is never too late to start and anything you can do to become healthier is better than what you were doing before. Invest in your health by reducing your belly fat measurement!

You can find more “Belly Fat Success Tips” in our weight loss category found at http://myfitnessnut.com and while you’re they, be sure to subscribe to our monthly fitness newsletter and be kept up to date on the latest developments in the world of health and fitness.