Belly fat isn't just a physical flaw that keeps you in unattractive stretch pants. Beyond being a cosmetic detractor, belly fat is also hazardous to your health. If you think of the extra padding around your middle as an inevitable part of getting older, think again. Belly fat puts you at risk for serious health problems such as diabetes and heart disease.
About Belly Fat
Belly fat has more than one layer. Subcutaneous belly fat -- the fat that contains extra calories needed to fuel your body -- forms between your skin and abdominal wall. This is the fat you can grab with your hands. But retroperitoneal fat, a type of visceral fat, forms deep in your abdomen and surrounds your vital organs. Harvard Medical School describes fat cells as biologically active, operating almost like "miniature endocrine glands." Visceral belly fat is extremely active, making and releasing hormones that can have a devastating effect on your body.
Visceral Fat
Dr. Stanley Hazen of the Cleveland Clinic Heart & Vascular Institute explains how belly fat can complicate your health. Abdominal fat presses up against your liver, disrupting its normal insulin production, putting you at risk for diabetes and heart disease. Belly fat also increases your low-density lipoprotein or "bad" cholesterol and makes your arteries more susceptible to the accumulation of dangerous plaque. But abdominal fat also secretes hormones and various proteins, says Hazen, which contribute to a litany of health problems.
Metabolically Active
Harvard Medical School identifies some of the substances belly fat secretes. One is a hormone called adiponectin, which can change the way your body responds to insulin. Another is leptin, a hormone typically released after you eat. Belly fat also secretes cytokines, chemicals with an immune system component. Cytokines also increase your risk for heart disease by encouraging insulin resistance and chronic inflammation. Harvard states that researchers are still trying to nail down the exact way these hormones and chemicals influence the way your body works; however, anything that disrupts the body's normal functioning can have a deleterious effect on your health.
Assessment
Body mass index, or BMI, is a simple tool used to determine if you're overweight or obese. A BMI of 25 to 29.9 places people in the overweight category, while a BMI of 30 or higher generally indicates obesity. However, your BMI shouldn't be the only screening tool you use to determine if you have too much abdominal fat. The Cleveland Clinic suggests using your waist-to-hip ratio, as well as your BMI. Measure your waist at its narrowest point, then measure your hips where they're the widest; divide your waist measurement by your hip measurement. Men and women with waist-to-hip ratios of 1.0 and 0.8, respectively, need to work on slimming their middles.
Take Action
Harvard Medical School also states that some evidence suggests belly fat increases your risk for asthma, dementia, and breast and colorectal cancers. Exercise is critical to get rid of stubborn belly fat. Get at least 30 minutes of moderately intense aerobic activity at least five days of the week, or as many days as your schedule will allow. Take a brisk walk in the park, bicycle around your neighborhood, or swim laps in the pool. Add strength training to your fitness program to build more lean muscle, which burns more calories even when you're at rest.
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