Why belly fat - a threat to your health

What is belly fat

Fat located around the waist, abdominal called (from the Latin. abdomen - «belly").

There are two types of abdominal fat:

1. Subcutaneous - is located in front of the press muscles. This is the same fold of fat that you can grab with your fingers to show what you are thick.
2. Visceral (Lat. viscera - «internal") - is located behind the abdominal muscles and surrounds the internal organs.

subcutaneous abdominal fat does not present any particular health risk, except that spoils the shape. But visceral fat is really dangerous and can lead to serious diseases.

Why visceral fat is so dangerous

Visceral fat is actively releases hormones and other substances, increasing the risk of serious diseases:

1. Metabolic syndrome. Visceral fat generates retinol-binding protein 4 (RBP4), dangerous for glucose metabolism. Subcutaneous abdominal fat also releasesSerum retinol-binding protein is more highly expressed in visceral than in subcutaneous adipose tissue and is a marker of intra-abdominal fat mass.
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   RBP4, but in a much smaller quantities. RBP4 decreasesPlasma Retinol-Binding Protein 4 (RBP4) Levels and Risk of Coronary Heart Disease: A Prospective Analysis among Women in the Nurses' Health Study insulin sensitivity, increases the risk of metabolic syndrome and type 2 diabetes.
2. Coronary heart disease. Large waist circumference increasesCoronary heart disease incidence in women by waist circumference within categories of body mass index the risk of coronary heart disease hearts regardless of body mass index.
3. Cancer. Visceral fat stimulatesNew insight into how excess belly fat may increase cancer risk fibroblast growth factor-2 (FGF2), because of which the body cells can grow and turn into a tumor. It is proved that visceral fat increases the risk of breast cancerCentral obesity increases risk of breast cancer irrespective of menopausal and hormonal receptor status in women of South Asian Ethnicity. at women before and after menopause.
4. Asthma. Among people with abdominal obesity, asthma foundObesity, waist size and prevalence of current asthma in the California Teachers Study cohort. more likely than people with a normal amount of fat in the abdomen.
5. Dementia. People with a high percentage of visceral fat in the elderly at greater riskCentral obesity and increased risk of dementia more than three decades later. ill with dementia - a persistent decline in cognitive abilities. Moreover, the risk increases even with normal body mass index.

How to determine whether you have visceral fat

Body mass index (BMI) will help determine the amount of visceral fat. Sometimes, a large percentage of body fat occurs in people with a normal BMI.

There are three waysSagittal diameter as a marker of coronary risk identify abdominal obesity, predicting the amount of visceral fat:

1. Measure the waist circumference. Take sartorial meter, measure the waist at the most protruding place. In women, waist circumference shouldAbdominal Obesity Measurement Guidelines for Different Ethnic Groups be no more than 80 cm, men - 94-95 cm.
2. Measure the ratio of waist circumference and hip. Divide the waist circumference to hip circumference. For women, the normal value - 0.8, for men - 0.95.
3. Measure the sagittal diameter. Take a long line and some long flat object - rail or book. Lie on the floor on your back, bend your legs at the knees and place the feet on the floor. Place a vertical line next to the side and put a book or a rail parallel to the ground on the most exposed point of the abdomen. Book and ruler must be in contact at a right angle. Abdominal obesity is diagnosed at rates above 25 cm in both sexes.

How to get rid of visceral fat

Here are some steps to reduce visceral fat:

1. Trim calorie diet. StudyEffect of exercise intensity on abdominal fat loss during calorie restriction in overweight and obese postmenopausal women: a randomized, controlled trial. showed that five months of a diet with a decrease calorie 400 kcal reduce visceral fat amount by 25%.
2. Arrange at least three workouts per week. Choose aerobic exercise: they are most effectiveA systematic review and meta-analysis of the effect of aerobic vs. resistance exercise training on visceral fat., A dose-response relation between aerobic exercise and visceral fat reduction: systematic review of clinical trials., Preferential loss of visceral fat following aerobic exercise, measured by magnetic resonance imaging. for the loss of visceral fat and work even without dieting. Choose brisk walking, light jogging, cycling, swimming. The more intense the longer you do, the more calories you will lose and lose weight faster.
3. Eliminate processed high carbohydrate foods. This white bread, pastries, sweets. Such foods cause accumulationA refined high carbohydrate diet is associated with changes in the serotonin pathway and visceral obesity. visceral fat increases the level of triglycerides in the blood, and even increases the production of the hormone serotonin. Scientists believe that it may change the brain signals of hunger and satiety and make you eat more. Low-carb diet helpsBeneficial effect of low carbohydrate in low calorie diets on visceral fat reduction in type 2 diabetic patients with obesity. reduce the amount of visceral fat, increase insulin sensitivity and lower cholesterol.
4. Eat more fiber. CelluloseLifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study of cereals, vegetables and fruits providesThe role of short chain fatty acids in appetite regulation and energy homeostasis a feeling of fullness and helps reduceInverse relation between dietary fiber intake and visceral adiposity in overweight Latino youth., Lifestyle factors and 5-year abdominal fat accumulation in a minority cohort: the IRAS Family Study. visceral fat.
5. Consume more protein. People who consume large squirrelThey have lessQuality protein intake is inversely related with abdominal fat the percentage of fat in the abdomen. As well as fiber, protein helps to extendA high-protein diet for reducing body fat: mechanisms and possible caveats, Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber. feeling of fullness, so you eat less, even if you do not count calories. In addition, it increasesProtein-induced changes in energy expenditure in young and old individuals., Effect of energy and protein intake and exercise intensity on the thermic effect of food. power consumption due to high thermoeffect - energy that is needed to digest it. Consume at least 1.6 g protein per 1 kg body weight.
6. Get enough sleep. number sleep directly relatedAssociations between short sleep duration and central obesity in women. with waist circumference: the less you sleep, the more risk to earn abdominal obesity. Lack of sleep lowersSleep and obesity, Association between reduced sleep and weight gain in women., Sleep Duration and Five-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study insulin sensitivity, increases the level of hunger hormone ghrelin and cortisol stress hormone. To avoid abdominal obesity, sleep not lessChange in sleep duration and visceral fat accumulation over 6 years in adults. 7-8 hours a day.
7. Avoid alcohol. Calories from ethanol is not postponed in fat, but as long as they are processed, and the rest of the calories alcoholic drinks and snacks will not be burned, and replenish your fat stores. In addition, women have moderate consumption of alcohol causesModerate alcohol consumption and its relation to visceral fat and plasma androgens in healthy women. testosterone and increase the deposition of fat in the waist area.

Do not leave this problem unattended. Bodipozitiv It helps you to love yourself and not worry about the weight loss, but a health hazard will not go away. In addition, you do not need to lose weight relief pressTo get all the health benefits.

Remember: for weight loss visceral fat goes fasterWaist-hip ratio is a poor predictor of changes in visceral fat.subcutaneous, so that you reduce the health risks even before the perfect appearance.

see also

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