"The groundwork of all happiness is health." - Leigh Hunt

Belly fat and what to do about it.

Visceral fat is of greater health concern than subcutaneous fat.

Although the term may sound dated, the “middle age spread” is more of a priority than ever. As people move through their middle years, their body weight-to-fat ratio increases—more so in women than in men. Extra kilos are inclined to pile up across the midsection.

At one time, we could have accepted these changes as an inevitable fact of aging. But now we now have been warned that as our waistlines grow, so do our health risks. Belly, or visceral, fat is of particular concern since it plays a key role in a wide range of health problems — far more so than subcutaneous fat, the type you may hold in your hand. Visceral fat, however, is out of reach, contained in the abdominal cavity, where it pads the spaces between our abdominal organs.

Visceral fat has been linked to metabolic disturbances and increased risk of heart disease and kind 2 diabetes. In women, it's also related to breast cancer and the necessity for gallbladder surgery.

Are you pear shaped or apple shaped?

Fat stored within the lower body (pear-shaped) is subcutaneous, while fat within the abdominal region (apple-shaped) is generally visceral. Where fat finally ends up is affected by many aspects, including genetics and hormones. As evidence against increasing belly fat, researchers and clinicians are attempting to measure it, link it to health risks, and monitor changes with age and overall weight gain or loss. are doing

The fat you may pinch is subcutaneous fat. Your belly fat (visible fat) could be seen and measured, but not pinched.

How are you able to lose belly fat? No wonder: exercise and weight loss program. Being physically energetic throughout the day, in addition to making time for normal exercise, could be much more essential than weight loss program.

Research shows that fat cells – especially abdominal fat cells – are biologically energetic. It's reasonable to think about fat as an endocrine organ, or gland, that produces hormones and other substances that may have a profound effect on our health. Although scientists are still understanding the role of individual hormones, it's becoming clear that excess body fat, particularly abdominal fat, disrupts the traditional balance and performance of those hormones.

Scientists are also learning that visceral fat pumps out immune system chemicals called cytokines — for instance, tumor necrosis factor and interleukin-6 — that may increase the danger of heart disease. These and other biochemicals are thought to have hostile effects on cells' sensitivity to insulin, blood pressure, and blood clotting.

One reason excess visceral fat is so harmful could also be its location near the portal vein, which carries blood from the intestinal tract to the liver. Substances released from visceral fat, including free fatty acids, enter the portal vein and travel to the liver, where they'll affect the production of blood lipids. Visceral fat is directly related to higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol and insulin resistance.

Insulin resistance implies that your body's muscle and liver cells don't respond properly to normal levels of insulin, the pancreatic hormone that transports glucose into the body's cells. Blood glucose levels rise, increasing the danger of diabetes. Now for the excellent news.

Exercise and weight loss program can make it easier to lose belly fat.

So what can we do about tubby belly? So much, it seems. The place to begin for weight control, on the whole, and fighting belly fat, specifically, is regular moderate physical activity – at the very least half-hour per week for weight control and belly fat reduction. days (and perhaps as much as 60 minutes). Fat Strength training (exercise with weights) can even help fight belly fat. Spot exercising, like doing sit-ups, can tighten the abdominal muscles, but it surely won't lose visceral fat.

Diet can be essential. Pay attention to portion sizes, and emphasize complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over easy carbohydrates like white bread, refined grain pasta, and sugary drinks. Replacing saturated fats and trans fats with polyunsaturated fats can even help.

Scientists hope to develop drug treatments that concentrate on belly fat. For now, experts emphasize that lifestyle, especially exercise, is the most effective approach to fight visceral fat.