Even if you are of normal weight, you might have too much belly fat. Belly fat is an indicator of the presence of visceral fat that lays deep inside your body and encases your internal organs. According to the American Heart Association, address excessive belly fat immediately to optimize your health and offset metabolic syndrome.
Significance
An overabundance of belly fat has been shown to be a risk factor for a number of serious, chronic diseases. Belly fat correlates with high cholesterol (particularly high LDL), high insulin levels and type II diabetes, high blood pressure, and some forms of cancer. The journal Stroke published a study in 2009 connecting large waist circumference with increased rates of stroke (see Reference 2 below). The American Heart Association reports that as many as 50 million people suffer from metabolic syndrome---a combination of risk factors including excessive belly fat, high LDL levels, hypertension and high glucose levels. This contributes to the development of plaque buildup in the arteries, as well as coronary artery disease.
Identification
Men with a waist size of more than 40 inches and women with a waist size of more than 35 inches should take measures to reduce belly fat. Your waist to hip ratio might also indicate whether or not you have too much belly fat. Divide the smallest point of measurement of your waist by the size of your hips at the widest point. Women should strive for a ratio of .8 or lower, while men should strive for 1 or less.
Causes
Genetics do play a role in your tendency to store fat in your belly. Diet, however, is the primary culprit. Eating too much saturated and trans fats, and refined grains and processed sugars contribute to the problem. Stress and lack of sleep cause an excessive production of cortisol, leading to the storage of excess belly fat. Smokers, although they often have a lower BMI, store a disproportionate amount of fat in their belly (see Reference 3 below). A lack of exercise also contributes to the storage of fat in the mid-section. As you age, you become more susceptible to accumulating belly fat. Women facing menopause are particularly at risk.
Misconceptions
You are not stuck with your spare tire forever--regardless of your shape or life history. Losing belly fat is not just a matter of vanity, it is essential to your health. The visceral fat that makes up belly fat is more metabolically active than the fat directly under your skin, and thus responds well to specific measures. Most people will lose belly fat first when embarking on a healthy eating plan and exercise program.
Prevention/Solution
To get rid of belly fat, start by losing weight. Reduce your caloric intake and clean up your diet by focusing on fresh fruits and vegetables, whole grains and mono-unsaturated fats. Commit to sleep at least 7 hours per night and incorporate stress-reducing techniques such as yoga or meditation. If you smoke, belly fat reduction is just another reason to quit. Get up and move more; strive to incorporate at least 30 minutes of moderate heart-pumping exercise most days of the week.
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