Are You Female With “Too Much” Abdominal Fat? Here’s How to Lose it — Eat This Not That
Gaining a few pounds here and there is normal and not a big deal, but when your waistline starts to grow and you start getting bigger in your clothes, obesity can become a major health problem. Belly fat is unhealthier than you think because belly fat is stored when you eat too many calories and don’t exercise. It’s dangerous because visceral fat resides deep in your abdomen and, although you can’t see it, encases your vital organs and has been linked to serious health problems like stroke, some cancers, type 2 diabetes and more. The good news is, when you lose belly fat, you lose visceral fat and eat this, not that! Your health spoke up Megan Mescher-CoxDO Board certified in internal medicine, lifestyle medicine and obesity medicine Dignity Health St. John’s Hospital who explains how to get rid of belly fat. Read on – and don’t miss these to protect your health and the health of others Sure signs you already had COVID.
dr Cox explains, “Most of us use waist size as an indicator of belly fat. For women, a waist measurement over 35 inches is considered an unhealthy amount of belly fat Use a flexible tape measure and hold one side at your belly button and wrap it around your body. It is important to measure at the level of the navel.
dr Cox tells us, “Fat that accumulates in the abdomen is becoming more associated with health problems, particularly heart disease, type 2 diabetes and fatty liver. Fat in the abdominal cavity, known as visceral fat (aka “belly fat”), is metabolically active — releasing hormones and inflammatory factors. These hormones and inflammatory factors lead to more inflammation, which is a confounding factor in the development of heart disease and diabetes, among other things.”
“Our body produces varying amounts of hormones in response to external stimuli,” explains Dr. cox “If we lead a life in which we are frequently stressed, our stress hormone, cortisol, can be elevated. This can lead to the formation of more abdominal fat. If we don’t have time to relax on a regular basis, we will also see an increase in cortisol. ”
That Centers for Disease Control and Prevention recommends 150 minutes of exercise per week and Dr. Cox says, “This helps build muscle, which increases a person’s basal metabolic rate. This helps in shedding fat even when a person is not exercising. Weightlifting or other muscle-building exercises are particularly good for this.”
according to dr Cox “inversely correlates fiber intake with waist size and abdominal fat. In other words, the more fiber someone eats, the lower their waist and belly fat, on average. There are numerous reasons for this, but one of the most notable is that the fiber allows the bacteria in your gut to create a protective layer that can physically block some absorption of fat and cholesterol from food. There is a reduced risk of hyperinsulinemia. One of the Insulin’s job is to help store sugar, thereby increasing fat and belly fat in particular. Additionally, high-fiber foods tend to be healthier options — vegetables, fruits, beans and lentils, and whole grains — foods that are also cholesterol-free and low in fat are.”
dr Cox says, “This helps reduce belly fat build-up by reducing the foods that are major contributors to belly fat build-up. These foods introduce inflammation, fat, cholesterol and significant calories that need to be stored in the body and stimulate the inflammatory response in one’s body.”
Heather Neugen
Heather Newgen has over two decades of reporting and writing experience on health, fitness, entertainment and travel. Heather currently freelances for several publications. Read more about Heather