Getting it off and keeping it off.
What does the size of your waist reveal about your overall health? Learn why stomach obesity is more frequent after menopause, the risks it poses, and how to deal with it.
In some circumstances, a widening waistline is considered a cost of ageing. This is especially true for women following menopause, when body fat tends to move to the abdomen area.
However, belly fat does more than make it difficult to zip up your jeans. Tummy fat, according to research, also poses serious health risks. Fortunately, the dangers that stomach obesity poses can be reduced.
What Causes Tummy Fat?
Three factors have a major role in determining body weight:
#1 The total number of calories consumed during the day
#2 The amount of calories you burn throughout a day’s workout
#3 Increase in age?
If you eat too much and don’t exercise enough, you’re more likely to gain weight, including stomach fat.
The most common cause of female abdominal obesity is:
As we age, our muscle mass decreases significantly as our fat mass increases. Loss of muscle mass also slows down the rate at which your body burns calories, making it more difficult to maintain a healthy weight.
Many women experience an increase in belly fat as they get older, even if they aren’t gaining weight. This is most likely due to a drop in oestrogen levels, which appears to influence fat distribution in the body.
The tendency to gain or lose weight around the waist, resulting in a “apple” rather than a “pear” form, may also be genetic.
Belly fat is a severe health problem since it extends beyond the extra layer of cushioning beneath the skin (subcutaneous fat). It also contains visceral fat, which is found deep within your abdominal cavity and surrounds your internal organs.
The Following Are The Consequences Of Visceral Fat
#1 Cardiovascular disease
#2 Type 2 diabetes
#4 Irregular cholesterol
#5 Breathing problems
Despite the patient’s weight, research has connected stubborn belly fat to an elevated risk of sudden death.
Further research found that a larger waistline increased the risk of dying from cardiovascular disease even when women were judged to be of a normal weight based on basic body mass index (BMI) measurements.
What Is The Best Way To Measure Your Midriff?
So, how can you tell if you have too much belly fat? Take the following measurements of your waist:
Place a tape measure around your bare stomach, slightly above your hipbone, while standing. Pull the measuring tape around your body until it is snug but not pressed against your skin. Make sure the measuring tape is level on all sides. Relax, exhale, and measure your waist circumference while resisting the impulse to “suck in” your stomach.
A waist circumference of greater than 35 inches (89 cm) in women suggests an unhealthy concentration of belly fat and an increased risk of health problems.
Trim the Extra Pounds
Crunches and other targeted abdominal exercises can help tone stomach muscles, but they won’t help you lose belly fat.
Visceral fat, on the other hand, responds to the same diet and exercise recommendations that help you lose weight and reduce your overall body fat. To get rid of abdominal fat, do the following:
Consume a Healthy Diet
Choose plant-based foods including fruits, vegetables, and whole grains, as well as lean protein and low-fat dairy. Reduce your consumption of added sugar and saturated fat, which can be found in meat and high-fat dairy products like cheese and butter.
Rather, consume moderate amounts of polyunsaturated and monounsaturated fats, which can be found in fish, nuts, and particular vegetable oils.
Swap out the sweet drinks. Instead, drink water or beverages with a sweetening ingredient.
Keep your portion sizes in check. Calories accrue even when you eat nutritious foods. Reduce the size of your portions at home. When dining out, split meals or eat half of your meal and take the remainder home with you.
It’s Important to Exercise
Make it a habit to engage in physical activity on a regular basis. The Department of Health and Human Services recommends 150 minutes of moderate aerobic activity, such as brisk walking, or 75 minutes of vigourous aerobic activity, such as a brisk running routine, for most healthy adults.
If you use a step counter, you’ll need to walk 10,000 steps each day on average to avoid gaining weight.
According to some studies, taking 15,000 steps per day may be necessary to avoid regaining weight after a significant weight loss.
At least two times a week, strength training workouts are recommended. You may need to increase your workouts if you want to lose weight or achieve specific fitness goals.
Slow and gradual weight loss will help you reduce excess fat and prevent it from returning. For help getting started and staying on track, speak with your physician.