If you lead a sedentary lifestyle, it creates many health-related risks. One risk is the accumulation of belly fat, also known as visceral fat. As you age, you may have noticed that your weight has shifted toward your abdomen -- away from your hips, arms and legs. While heredity can help determine where you store fat, your advancing years and lifestyle play the primary role in developing belly fat. Consult with your health care provider before beginning a new diet or exercise program.
Significance
While you may not be obese, or even overweight, your belly fat makes you more likely to develop many diseases. According to the Mayo Clinic, excess abdominal fat increases your risk for heart disease, type 2 diabetes, and metabolic syndrome. Heart disease is the leading killer of adults in America. Females with excess belly fat may be at a greater risk for breast cancer, particularly after menopause. Children are also developing excess belly fat. According to the University of Rochester Medical Center, belly fat in children increased 65 percent between the years 1999 to 2004.
Considerations
You store adipose tissue, or body fat, in three main parts of your body. The fat that can be pinched at the surface of your skin is subcutaneous fat. Fat also accumulates within your muscles; that is intramuscular fat. When you observe the fat that is marbled in a tender cut of meat, that is an example of intramuscular fat. Belly fat accumulates around your vital organs.
Exercise
Moderately intense aerobic exercise is the best way to get rid of your belly fat. If you are a healthy adult, under the age of 65, get 30 minutes of moderately intense aerobic exercise, five days a week. However, because you are trying to lose fat, you may have to increase the amount to 60 minutes, or even 90 minutes, on most days of the week. Examples of moderately intense aerobic exercise are swimming, brisk walking, water aerobics and cycling. Strength training may have a positive effect on losing your belly fat. You should perform strength-training exercises at least two days a week.
Warning
Some of the diseases associated with increased belly fat, such as type-2 diabetes, have relatively few warning signs. Only your health care provider is a reliable source for determining your risk for these diseases.
References
- EurekAlert.org: Children's Belly Fat Increases More Than 65 Percent Since 1990s; Heather Hare; 2006
- MayoClinic.com: Belly Fat in Men: Why Weight Loss Matters; Mayo Clinic Staff; Feb. 5, 2011
- MayoClinic.com: Belly Fat in Women: How to Keep it Off?; Mayo Clinic Staff; April 16, 2009
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
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