As the "battle of the bulge" becomes increasingly widespread, the medical community is learning more about why excess weight is cause for concern. One significant example of particularly problematic excess weight is the stomach fat widely known as a beer belly or gut fat. It turns out that such fat around your abdomen is more than unsightly---it can also indicate you have a much greater chance of becoming sick in the future.
Types of Body Fat
The human body has two types of fat that play a large role in your health. Fat that builds up between the skin and abdominal wall is called subcutaneous fat. Fat that accumulates around your abdominal organs is medically known as visceral fat. Harvard Medical School's Harvard Health Publications notes that the medical community has linked visceral fat with a higher risk of dangerous medical conditions such as diabetes, heart disease and some forms of cancer. If you avoid gaining too much visceral fat, you can reduce your chances of developing major and potentially life-threatening health problems.
Body-Shape Features
Although considerable variation exists, human beings usually have one of two main body types. Men tend to be broad above the waist and narrower below the waist, while women tend to have a wider lower body in areas such as the hips and thighs. The body shape common to men is called an apple body type, and that common to women is referred to as a pear body type. People who are apples typically acquire more visceral fat in their abdominal area when they gain weight, whereas pears often build up more fat in their lower body when they become heavier. These patterns of fat distribution help explain why people with an apple body type and a larger waistline have higher incidences of medical issues such as high blood cholesterol, high blood pressure, high blood sugar, insulin resistance and colorectal cancer.
Danger Signals
Visceral fat is often more dangerous than subcutaneous fat because it is more active biologically. For example, visceral fat produces numerous substances that affect and interfere with how your body functions, including hormones such as adiponectin and chemical compounds such as cytokines. Fortunately, it is simple to determine if visceral fat poses a threat to your health because your waistline is a good indication of whether or not you have an excess amount. In general, men with a waistline larger than 40 inches and women with a waistline larger than 35 inches are considered at risk. The exact measurement may vary for different ethnic groups, however.
Reducing the Danger
Decreasing the dangers associated with stomach fat is a matter of decreasing the circumference of your waistline. Effective approaches to achieving that goal include eating more nutritiously and exercising regularly to reduce and then control your weight. A healthy diet limits calorie and fat intake while emphasizing consumption of nutrient-rich foods such as fruits, lean protein and vegetables. Adults should also engage in moderate exercise, with daily sessions from 30 to 60 minutes. People unused to exercise should start at the low end of this time recommendation. Physical activity that incorporates strength-training exercises using weights is particularly effective at reducing fat in your stomach.
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