Whatdo your waistline measurements say about your well-being? Learn whybelly fat is becoming more frequent after menopausal changes, itsrisk, and what you can do about it.A slender waistline is often seen as the cost of becoming older.Women, for instance. This could be particularly true followingmenopausal changes where body fat tends to shift towards the abdomen.But the rise in belly fat can make it difficult to pull on yourjeans.
Researchhas shown that belly fat is also linked to grave health risks. Thepositive news? The dangers that belly fat poses can be minimized.
What’sin the belly fat
Threemajor aspects mostly determine your weight:
Howmany calories do you consume during the day?
Howmany calories do you get rid of through exercise
Ifyou consume too much and don’t exercise enough, you’ll likely carryextra weight, including belly fat. Additionally, your muscle masscould decrease with age as fat accumulation increases. A decrease inmuscle mass lowers the rate of your body’s use of calories, making itmore difficult to keep the weight you need to be healthy. Many womennotice a rise in belly fat as they age, even though they’re notgaining weight. This could be due to a decline in estrogen levelsthat appear to affect the way fat is distributed throughout the body.It is a common pattern to add or put on weight around the waist withthe shape of an “apple” rather than a “pear”shape — may be due to genetic factors.
Thereason belly fat can be higher than the skin
Theproblem with belly fat is that it isn’t restricted to the additionallayer of padding under the surface (subcutaneous fat). Also, visceralfat lies deep within your abdomen that surrounds the internal organs.
Whilesubcutaneous fat can cause problems with appearance but visceral fatis associated with several more serious health concerns, such as:
Anabnormality in cholesterol
Researchhas also linked belly fat with a higher likelihood of death before itoccurs, regardless of weight. Indeed, several studies had revealedthat when women were considered to be a normal weight, based on thetraditional BMI (BMI) measures, having a high waistline increased thechance of suffering from cardiovascular disease.
Howto measure belly fat?
Howcan you tell whether you’ve got excess belly fat? Check your waistmeasurement:
Makesure you stand and put an inch-long tape measure on your stomach.Place it close to your hipbone. The tape measure should be pulleduntil it snugly fits around your body but does not press on yourskin. Be sure that the tape measure is straight throughout. Relax,exhale, and then measure your waist. Avoid the urge to sink yourstomach. For overweight women, having a waist measurement greaterthan 35 inches (89 centimeters) suggests a high weight gain and ahigher risk of developing health issues.
waysto decrease the belly fat?
Theabdominal muscles can be toned through crunches or other specificabdominal exercises. However, just performing these exercises won’thelp remove belly fat. The visceral fat response is to the sameexercise and diet strategies to help you shed weight and reduce thebody’s total fat. For a better way to fight belly fat:
Ahealthy diet is essential. Focuson plant-based foods like vegetables, fruits, and whole grains. Also,choose low-fat protein sources and dairy products with low fat. Avoidthe amount of sugar added and saturated fats, which can be found inmeat and dairy products that are high in fat like butter and cheese.Use small amounts of monounsaturated and polyunsaturated oils –which can be found in nuts, fish, and certain vegetable oils instead.
Replacesugary drinks. Drinkwater or drinks with artificial sweeteners instead.
Makesure that your portion sizes are within your limits. Evenwhen you’re eating healthy, the calories can add up. At home, reducethe size of your portions. Share meals at restaurants, consume halfyour meal, then take the remainder at home.
Includeexercise in your day-to-day program. Formost healthy adults, the Department of Health and Human Servicessuggests moderate aerobic exercise like brisk walking for at least150 minutes per week or vigorous aerobic exercise like running for aminimum of 75 minutes per week.
Ifyou are using the step counter, be aware that it requires about10,000 steps per day to avoid weight increase. Some studies suggestit may require 15,000 steps per day to stop the regaining of weightfollowing a substantial loss.
Strengthtraining is suggested at least two times per week. If you are lookingto shed weight or reach certain fitness goals, you may need to trainmore.