Maintaining ideal body weight and waistline does more than make you look great—it can help you live longer. Abdominal fat suggested by larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer. Losing weight improves insulin resistance, reduces risk of diabetes, fatty liver improves blood vessel functioning and also improves sleep quality.
An expanding waistline is sometimes considered the price of getting older. However with good lifestyle habits we can keep the abdominal fat at bay and lead fulfilling lives.
How to reduce belly fat
Body fat and weight is a sun total of a number of factors, largely determined by:
1)How many calories you consume during the day
2)How many calories you burn off.
3)Your age
4)Genetics
5)Accompanying health conditions.
For the same body weight and height South Asians including Indians tend to have higher fat percentage and higher abdominal fat called ‘central obesity’.
If you eat more than required as per your physical activity you’re likely to carry excess weight — including belly fat.
Also, Muscle mass diminishes slightly with age, while fat increases. Loss of muscle mass also decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight.
After menopause, many women notice increased belly fat due to diminishing eatrogen levels.
The tendency to gain or carry weight around the waist — and have an “apple” rather than a “pear” shape — has a genetic component as well.
The trouble with belly fat is that it’s not limited to the extra layer of padding located just below the skin (subcutaneous fat). It also includes visceral fat — which lies deep inside your abdomen, surrounding your internal organs which is the main culprit behind cardio metabolic diseases.
Visceral fat is linked with far more dangerous health problems, including:
Heart disease
Fatty Liver
Type 2 diabetes
High blood pressure
High cholesterol
Breathing issues
Research also associates belly fat with an increased risk of premature death — regardless of overall weight.
For Asian Indian Men a waist circumference of more than 85cm and For women, a waist measurement of more than 80cm indicates an unhealthy concentration of belly fat and a greater risk of health problems.
Belly fat or visceral fat responds to the same diet and exercise strategies that help you shed excess weight and lower your total body fat.
To battle belly fat:
1) Eat a healthy diet. – Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products.
2) Limit added sugar and saturated fat, which is found in meat and high-fat dairy products, such as cheese and butter.
3) Reduce or stop consuming sugary beverages.
4) Keep portion sizes in check. Even when you’re making healthy choices, calories add up.
5) In restaurants choose dry snacks rather than those fried or with gravy. For example grilled or roasted paneer or chicken instead of shahi paneer or chicken butter masala.
6) Include physical activity in your daily routine. For most healthy adults, moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as running, for at least 75 minutes a week.
7) Resistance training or muscle strengthening exercises are particularly helpful with belly fat reduction.
8)Aim at average of Atleast 10,000 steps a day to prevent weight gain.
9) Get enough sleep. Can not emphasise enough on the importance of restful Sleep, preferably at the same time most days of the week.
10)Chew your food. Remember to chew your food slowly max mindfully for complete assimilation of nutrients. It also helps eat only as much is required.
If you want to lose weight or meet specific fitness goals, you might need to exercise more.
To lose excess fat and keep it from coming back, aim for slow and steady weight loss. Consult your doctor for help getting started and staying on track.