Studies show that abdominal fat is associated with premature death

That’s worse news for American waistline growth: excess belly fat is associated with an increased risk of premature death from any cause, regardless of the total amount of body fat you have. , And a new study discovered.

In women, every 10 centimeters of fat in the abdomen increased the risk of death from any cause by 8%. For men, for every 10 centimeters of waist circumference, the risk increases by 12%.

Better News: Studies show that the larger the hip and thigh, the lower the risk of premature death Published by The BMJ on Wednesday.. It may be due to the protective effect of fat in these areas on elevated cholesterol and blood sugar levels, According to previous research..

The results of these findings are an analysis of 72 studies involving more than 2.5 million participants who were studied for 3 to 24 years. All studies investigated various measurements of body weight near the center of the body. It has long been considered an important risk factor for metabolic resistance, which is a precursor to diabetes and heart disease.

“Our results suggest that central lipopathy (fat) measurements can be used as a complementary approach in combination with body mass index to determine the risk of premature death,” the authors said.

Role of abdominal fat

Most measurements of body weight Body mass index or BMI, Calculate your weight in kilograms and divide by the square of your height in meters. (There is Online tools that can be used to calculate BMI).

If your BMI is less than 18.5, you are considered underweight. If your BMI is between 18.5 and 24.9, your weight is considered normal. If your BMI is between 25 and 29.9, you are considered overweight. A BMI above -30 indicates that you are obese.

However, critics point out that BMI does not distinguish between lean body mass and fat mass and does not indicate where the fat is. This is a problem. Existing evidence suggests that middle fat (“beer belly” in men and abdominal fat, well known as belly fat in women) is more associated with chronic disease than an overall assessment of obesity. It has been suggested.

This is why the fat in the middle is so dangerous. Too much fat in the abdomen indicates that a unique type of fat, called visceral fat, accumulates around various internal organs such as the liver, pancreas, and intestines.

Visceral fat affects hormonal function by secreting proteins that lead to increased resistance to insulin, preparing for type 2 diabetes, hypertension, excess cholesterol, heart disease, some cancers, and Alzheimer’s disease. Is called.

Visceral fat is different from the pinched fat found in the “love handles” of the arms, legs, thighs, and hips. It is called subcutaneous fat and does not affect hormones.

Why do you get belly fat in addition to overeating and lack of exercise? Scientists believe that the stress hormone cortisol may play a role-cortisol increases insulin resistance and increases fat deposition.

Is there excess belly fat?

To determine if you have potentially dangerous abdominal fat, take out a soft tape measure. Then relax your abdomen, stand upright (no sucking), and measure your buttocks a few inches above your hips.

Are you at risk of belly fat? For women, the key number is considered to be at least 35 inches (89 cm) around the stomach, and for men 40 inches (102 cm).

What should I do?

Crunching does not dissolve visceral fat. It only tones up your abs.

However, diet and exercise seem to be better at tackling visceral fat than subcutaneous fat.

To do this, you need to make sure that you are consuming more calories than you are consuming by limiting your calorie intake or exercising more.

• Focus on a plant-based diet full of fresh or frozen vegetables and fruits
• Choose a low-protein fat source and low-fat dairy products
• Eat only whole grains-do not eat processed cereals, breads, muffins, etc.
• Reduce sugar-Avoid processed cakes, cookies and sugared drinks
• Pay attention to the size of the potion (hint: use a salad plate instead of a dinner plate)
• Add strength and weight training to your routine. Muscle burns more calories than fat.
• Jump start exercise by doing moderate aerobics such as fast walking for 150 minutes or more a week, or intense aerobics such as running, fast bike, swimming, team sports for 75 minutes or more a week

Tip: Use the talk test to check your intensity level. Centers for Disease Control and Prevention.. I can talk but can’t you sing? After that, I am exercising at a moderate level. Can you speak more than a few words without holding your breath? You are exercising hard.

Experts are advised to take a waist measurement and measure and check it regularly before starting the fight against abdominal fat, as results may not be displayed on the scale. You might find an inch falling off your hips in front of your hips-that’s a good thing.