Toxic Belly Fat

Toxic belly fat refers to the visceral fat that lies deep within the abdominal cavity and pads the space between your abdominal organs. Often a result of hormones, changes in metabolism and genetics, the hidden fat has been linked to an increased risk of cardiovascular disease, diabetes and even certain types of cancer. To estimate the amount of visceral fat around your abdomen, there are simple measurements that can be taken. Fortunately, reduction of this dangerous fat is possible through vigilant lifestyle modifications.

Measurement Guidelines

Over the last three decades, medical research has suggested that waist circumference is a reliable gauge of abdominal visceral adipose tissue. This measurement can be taken with a standard cloth tape measure by running it around your midsection, at about the level of your navel. Men whose waists are wider than 40 inches and women whose waists are wider than 35 inches are at the greatest risk of developing health problems related to excessive amounts of hidden belly fat.

Dangers of Visceral Fat

Because visceral fat cells are active rather than dormant, they produce hormones and other substances that can negatively affect your health. For instance, certain hormones generated by fat cells promote insulin resistance, which can lead to the development of Type 2 diabetes. Substances released by visceral fat are also linked to the production of blood lipids, which can increase LDL, or bad, cholesterol and lower HDL, or good, cholesterol. Some visceral fat cells can even produce estrogen after menopause, which may increase a woman's risk of breast cancer.

How to Reduce Toxic Belly Fat

Luckily, you can reverse the appearance of dangerous abdominal fat through a regular program of physical activity and healthy eating. Perform 30 minutes of moderate-intensity exercise per day to control weight. Dietary choices should be focused on complex carbohydrates such as vegetables and whole grains and lean protein. Avoiding sugary drinks, white bread and foods high in saturated fats can also help keep toxic belly fat at bay. Looking ahead, scientists hope to develop medications that target and reduce visceral abdominal fat.

Considerations

Although general overweight and obesity is associated with unhealthy outcomes, it is typically the location of the excess fat rather than total amount of fat that is directly linked to cardiovascular and metabolic conditions. In addition to the standard measurements of height, weight and blood pressure, waist circumference should become part of the clinical exam performed in your doctor's office.