Belly or abdominal fat, commonly known as “pot belly”, is often the most stubborn and concerning body fat. It poses not just aesthetic challenges but also significant health risks. Abdominal fat consists of subcutaneous fat, which lies just under the skin, and visceral fat, which surrounds internal organs. Here are three things to know about having a big belly.
- A big belly is not a sign of wealth, but a health risk
Contrary to the myth that having a big tummy could be a sign of wealth, a pot belly is a health hazard. Belly fat increases the risk of high blood pressure, high cholesterol, sleep apnea, heart disease, diabetes, certain cancers, and stroke. A waist circumference of more than 40 inches can significantly increase the risk of early death from any cause.
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- Drinking beer may be associated with excess belly fat
Ever heard of a “beer belly”? A beer belly is a protruding abdomen often linked to excessive beer consumption. While drinking beer alone might not directly cause belly fat, it can be a contributing factor. A bottle of beer can contain about 150-200 calories. Consuming more than one bottle daily adds to the daily caloric intake, leading to weight gain and increased belly fat.
- Empty calories can increase belly fat
Empty calories are foods with high caloric content but low nutritional value. They encourage overeating because, even after consuming them, the body still craves nutrients. Sources of empty calories include cakes, cookies, biscuits, doughnuts, soda, energy drinks, fruit juices, candies, bacon, white bread, butter, alcohol, pizza, and more. Consuming these in excess can lead to weight gain and increased belly fat.
How to get rid of belly fat
Belly fat is not so easy to get rid of, but with disciplined lifestyle modifications, it can be reduced. Here are some ways to get rid of belly fat:
- Watch what you eat and drink
Limit sugary snacks, beverages, and refined carbohydrates. Opt for whole grains, fruits, vegetables, lean proteins, and healthy fats. Increase fibre intake and drink enough water. Reducing alcohol intake, especially as you age, will also prevent gaining unnecessary calories that can cause weight gain and increase belly fat.
- Exercise
Many videos suggest routines like sit-ups and planks to burn belly fat, but it’s not this simple. These exercises target specific muscles, a concept known as spot reduction, which is controversial in fitness. Conventional wisdom suggests burning fat all over with exercises like jogging and walking. However, a study in The Physiological Reports journal found that spot reduction can work. Regardless of the method, 150 minutes of exercise per week can help reduce weight and belly fat and improve overall health.
- Reduce stress
There is a strong association between stress and weight gain. When stressed, the body secretes cortisol, a hormone that increases blood sugar to respond to the stressor. Insulin is then released to drive this excess sugar into the cells, lowering blood sugar levels and leading to cravings and “stress eating.” Over time, this cycle can cause the body to become resistant to insulin, resulting in weight gain and increased abdominal fat. To combat stress and its effects, incorporating exercise, meditation, relaxation techniques, and sufficient sleep into your routine can be highly beneficial.
