Is it necessary to be concerned about excess belly fat? | Health & wellbeing

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t’s fascinating how something right in front of us can sneak up on us so easily. But eventually, we have to confront the reality: we have a bit of a protruding belly. Some might call it a beer belly. But should we be concerned? And what can we do about it?

Let’s start with the fact that yes, beer is one of the main culprits. According to nutritionist Jenna Hope, “An accumulation of fat around the middle is often a result of consuming high-calorie foods and drinks. Beer falls into this category, and it’s easy to consume thousands of extra calories per week. Additionally, indulging in high-sugar, high-fat foods that usually go hand in hand with drinking can also contribute to increased body fat.”

But why does the fat primarily deposit around our waist? One reason is that fat distribution differs between men and women. Males tend to hold excess fat around the abdomen, while females accumulate it around the glutes. Lifestyle factors and cortisol, the stress hormone, also play a role in these “android” and “gynoid” fat distributions.

Now, how bad is it? Give your tummy a poke, and how does it feel? According to Hope, “A firm overweight abdomen could indicate a higher level of visceral fat, where fat tissue accumulates around vital organs. On the other hand, a softer overweight abdomen suggests a higher percentage of subcutaneous fat tissue, where fat is closer to the skin. Both should be avoided, but visceral fat is considered a greater risk for poor health and future diseases.”

The reasons behind excess visceral fat storage are still debated. Research has identified multiple genes that may contribute to midriff fat accumulation. Moreover, there is evidence supporting the role of excess refined carbohydrates in the diet. Regardless, addressing this issue promptly is crucial, as abdominal visceral fat is linked to various health problems, including diabetes and certain cancers.

So what can you do? Surprisingly, abdominal exercises like sit-ups won’t specifically reduce fat in that area. However, physical activity can help. Choose activities like rowing or running over strength training. According to a large-scale analysis from 2013, “moderate to high-intensity” aerobic exercise is more effective in combating visceral fat than low-intensity exercise or weightlifting.

Diet plays a crucial role as well. Hope advises, “Reduce alcohol intake, especially beer consumption. Additionally, avoid high-sugar, high-salt foods that are easy to overeat. Incorporating more vegetables into your meals can help you feel fuller for longer due to their fiber content. Increasing your lean protein and fiber intake through beans and pulses is also beneficial for stabilizing blood sugar levels.”

It’s also a good idea to keep a water jug at your desk. Dehydration is often mistaken for hunger, so staying hydrated can help prevent overeating.

Finally, addressing stress is crucial for reducing cortisol levels and preventing fat accumulation in your midsection. Getting sufficient sleep is the simplest way to tackle this issue, as it also increases the levels of the satiety hormone leptin, making you feel fuller for longer. Remember, this process takes time, so don’t expect immediate results. It’s a long-term commitment.

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