Excess fat around your waist -- medically known as visceral or abdominal fat and also called a beer belly, paunch or spare tire -- is not only unsightly, but hazardous to your health, especially if you are male. Being viscerally obese significantly raises your risk of developing a host of dangerous diseases. Fortunately, visceral fat is one of the easiest types to shed. With proper diet and exercise, you can reduce your level of visceral fat.
Visceral Fat Features
Visceral fat, which surrounds the heart, liver, intestines and kidneys, is more prevalent in men than women. Men tend to become apple-shaped, carrying excess weight centered at the abdomen, while women gain weight in a "pear" configuration, storing fat on hips and buttocks. Visceral fat was intended by nature to be used for short-term storage for male hunters who needed quick bursts of energy. The danger of visceral fat stems from the fact that it releases cytokines, inflammatory molecules which affect insulin resistance and raise the risk of both diabetes and heart disease.
Risk Factors
Overweight males with sedentary lifestyles are most at risk for accumulating belly fat. Being a smoker, consuming more than three drinks a day, eating a poor diet high in saturated fat and being under chronic stress also increase the likelihood of belly fat. In addition, genetics plays a role in body fat distribution. Southeast Asians are particularly prone to visceral obesity, with the rate of diabetes in India nearly double that of Americans, according to "Discover Magazine."
Dangers of Visceral Fat
A man is considered viscerally obese when his waistline measurement exceeds 40 inches; for women, the danger point is 35 inches. Viscerally-obese men have an increased risk of diabetes, heart disease, stroke and some cancers, as well as lower levels of HDL, or "good" cholesterol. Belly fat raises the risk of developing metabolic syndrome, a linked group of dangerous conditions that includes insulin resistance, high blood glucose, high cholesterol and high blood pressure. This fat is also associated with sleep apnea and mental problems, including memory loss and reduced verbal fluency.
Reducing Visceral Fat
Experts agree that the best way to rid yourself of visceral fat is through diet and exercise. Brisk walking for 30 to 45 minutes five days a week is ideal. A good rule of thumb is that your workout should be intense enough that your heart speeds up, but not so rigorous that you can't carry on a conversation. Trimming belly fat by cutting calories, exercising and limiting yourself to two alcoholic drinks a day can also help. Augment your exercise routine with a high-intensity workout one or two days a week. Before beginning any exercise regimen, consult your doctor.
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