Too much fat around the middle is more than unsightly, it's potentially life-threatening. According to the MayoClinic.com, stomach fat can surround internal organs, causing serious health complications such as cancer, stroke and heart disease. While many of us want to get rid of the fat around our midsections, we don't always go about it the right way.
Sit-Ups
Spot exercises like sit-ups and pelvic tilts can tighten the abdominal muscles and flatten the stomach, but are not enough to significantly reduce belly fat, says Harvard Medical School Family Health Guide.
Looks Can Be Deceiving
You can have too much belly fat and still appear thin. Stomach fat, or visceral fat, is not the jiggly kind of fat that settles on your thighs and bottom. Visceral fat settles under the skin and does not always cause a large belly.
Waistline
According to the Mayo Clinic, if you are a man your waist should not exceed 40 inches. If you are a women, this number drops down to 33 inches.
Fiber
Eating high-fiber foods, such as oatmeal and legumes, can help reduce belly fat. Fiber swells in the belly, causing you to eat less and consume fewer overall calories.
Diabetes
Too much visceral fat can interfere with your body's ability to process insulin, a hormone that regulates blood sugar. This can lead to insulin resistance and Type-2 diabetes.
Cardiovascular Exercise
Thirty to 60-minutes a day of moderate to intense cardiovascular exercise will help you eliminate belly fat.
Hormones
A big belly can signify a hormonal imbalance. Leptin, a fat hormone that helps regulate appetite, can stop working when you gain too much weight. Too boost your leptin, you need to get plenty of sleep, eat five to 10 servings of fruits and vegetables a day and engage in regular physical exercise.
Aging
Belly fat tends to increase with age. As you get older, your body starts to lose muscle and burn fewer calories. Without regular physical exercise to counteract these changes, you will probably gain belly weight.
Liver Problems
According to Dr. Mehmet Oz, a renown surgeon, author and TV host, too much belly fat can cause serious liver problems. Visceral fat affects the kidneys, which in turn affects your blood pressure and causes a reduction in liver function. This can lead to cirrhosis of the liver and possibly death.
Muscle
Strength-training can help reduce belly fat. Lifting weights and performing other strength-training exercises will help you build muscle. The more muscle in your body, the more fat you burn, even when your body is at rest.
References
- The Harvard Medical School Family Health Guide: Abdominal Fat and What to Do About It
- Mayo Clinic: Men's Health: Belly Fat in Men: Why Weight Loss Matters
- "The Leptin Boost Diet: Unleash Your Fat-Controlling Hormones for Maximum Weight Loss"; Dr. Scott Isaacs; 2006
- Mayo Clinic: Women's Health: Belly Fat in Women: How to Keep it Off
- Merlian News: Wellbeing and Healing: 10 Reasons to Lose Just 10 by Dr. Mehmet Oz
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