The Truth about Belly Fat

Having some belly fat is normal. The purpose of body fat is to provide cushion, support and protection to your bones and organs.

As women go through their middle years, their proportion of fat to body weight tends to increase — more than it does in men. Especially at menopause, extra pounds tend to park themselves around the midsection, as the ratio of fat to lean tissue shifts and fat storage begins favoring the upper body over the hips and thighs. Even women who don’t actually gain weight may still gain inches at the waist. Harvard Women’s Health Watch

Also for men, aging plays a role. As they age, they lose muscle — especially if they’re not physically active. Loss of muscle mass lowers the rate at which the body uses calories, which can make it more tough to maintain a healthy weight. In addition, in the arms and legs some  fat cells  lose the ability to store fat, which causes any excess fat to go to the abdomen.

Aside from hormonal changes, aging and genetic make-up, you could be more apt to build up belly fat due to depression and stress. Stress may specifically affect slender women when it comes to belly fat build-up. Your body might simply store fat in the belly as opposed to your butt, hips and thighs. Everyone accumulates fat differently; some accumulate it in the midsection, while others accumulate it in the lower body. This is why some people are referred to as apple-shaped and others are referred to as pear-shaped.

How Does Belly Fat Harm You?

Belly fat doesn’t just lay idle at your beltline. Researchers describe it as an active “organ” in your body — one that churns out hormones and inflammatory substances.

“Abdominal fat is thought to break down easily into fatty acids, which flow directly into the liver and into muscle,” says Lewis Kuller, MD, DPH, professor and past chair of epidemiology at the University of Pittsburgh School of Public Health.

When these excess fatty acids drain into the liver, they trigger a chain reaction of changes — increasing the production of LDL ‘bad’ cholesterol and triglycerides. During this time insulin can also become less effective in controlling blood sugar, so insulin resistance sets in, he explains.

Blood sugars start to get out of balance. Fats and clots get into the bloodstream, and that sets the stage for diabetes, heart disease, and more.

And research shows that abdominal fat triggers a change in angiotensin, a hormone that controls blood vessel constriction — increasing the risk of high blood pressure, stroke, and heart attack, Kuller explains.

Indeed, belly fat is a key indicator of “metabolic syndrome,” a cluster of abnormalities that include high levels of blood sugar, blood pressure, and triglycerides, as well as low levels of “good” HDL cholesterol. This combination of risks has an impact on mortality from heart disease.The Risks of Belly Fat

What Can You Do?

 

Your genes dictate, to some degree, whether your body will be apple- or pear-shaped. There is evidence that specific genes determine how many fat cells you have — and where those fat cells will settle.

While genetics may mark you for belly fat, the story doesn’t end there. Most of this is related to lifestyle — physical inactivity and too much caloric intake.

The real key in bringing your weight under control, and combating abdominal fat, particularly, is regular moderate-intensity physical activity — a minimum of 30 to 60 minutes each day to manage weight.

Diet plan is very essential. Keep portion sizes in check, and emphasize complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks. Replacing saturated fats and trans fats with polyunsaturated fats can also help. But drastically cutting calories is not a good diet strategy, because it can force the body into starvation mode, slowing metabolism and paradoxically causing it to store fat more efficiently later on.

To lose excess fat and keep it from coming back, aim for slow and steady weight loss — up to 2 pounds (1 kilogram) a week. Consult your doctor for assistance in getting started and staying on track.

Bear in mind, you can lose belly fat — it just takes effort and patience. In fact, shedding even a few extra pounds can help you feel much better and lower your risk of health problems.