The “Must Know” Extreme Dangers Of Belly Fat

A common myth about belly fat is that it is genetic. To start with, your genes alone aren’t to blame! While abdominal fat can depend on genetic factors, even someone who is not genetically predisposed to high levels of abdominal fat can develop it due to poor eating habits, lack of exercise, or inadequate stress management. In addition, hormones like cortisol, insulin, and estrogen have scientifically established relationships with abdominal fat. Low estrogen levels signal the body to gain weight, especially in menopausal women. Elevated cortisol levels due to exposure to stress are also known to cause abdominal fat accumulation. Insulin resistance and metabolic syndrome are also strongly correlated to the development of belly fat.
Potential Dangers of Belly Fat
Excess belly fat has been linked with a number of health conditions. Here are some of the dangers:

1. Heart Disease

A study by the American Journal of medicine (may 1977) of over 15,000 people showed that people with high levels of belly fat are more susceptible to cardiovascular diseases than people with optimal belly fat levels whether they were overweight or not.

2. Type 2 Diabetes

Excess visceral fat makes one more likely to develop insulin resistance, which in turn can lead to type 2 diabetes.

3. High Blood Pressure

Excess belly fat can result in high blood pressure and blood sugar levels. In addition, it also spikes your triglyceride level and lowers good cholesterol

4. Cancer

Cytokines released by visceral fat tissue can trigger cancerous activity in healthy cells and interfere with other hormones in the body. This means people with excess abdominal fat are more prone to cancers of the breast, kidney, colon, gall bladder, and pancreas.

5. Sleep Disorders

High levels of belly fat have been linked to obstructive sleep apnea and related symptoms such as snoring, daytime sleepiness, and fitful sleep. Having a big belly and a fatty neck can trigger chronic, loud snoring and its partner, a sleep disorder called sleep apnea. People who have sleep apnea stop breathing for a few seconds to more than a minute sometimes, hundreds of times a night. This disrupts their slumber, and they end up feeling exhausted the next morning. Losing weight can often help remedy the problem so you can get a better night’s sleep.

Conquering Belly Fat

The four most beneficial things you can do to reduce belly fat levels are:

1. Eating Clean

Foods like brown bread, brown rice, and high-fiber oatmeal can help decrease belly fat. The (CDC) Centers for Disease Control and Prevention) recommends plenty of fruits and vegetables, lean meats, and beans to reduce both subcutaneous and abdominal fat. Foods high in polyunsaturated fats (soybean oil, sunflower oil, herring, salmon, trout), and monounsaturated fats (olive oil, canola oil, avocados, almonds, peanut butter), can also help combat belly fat. It is also very important to drink plenty of water every day and avoid foods high in sugar, including sugary drinks.

2. Exercising Regularly

Even a moderate amount of exercise is crucial for losing belly fat. But just like subcutaneous fat, it is impossible to “target” visceral fat when exercising. In fact, there is no evidence to suggest that abdominal exercises alone help reduce abdominal fat. Instead of spot reduction, focus on a more holistic program aimed at weight loss and muscle building. Get in some moderate to intensive exercise 5 days a week. High-intensity exercise training has been found to significantly lower visceral fat levels.

3. Getting Plenty of Sleep

Studies have shown that people who get only around 5 hours of sleep a night gain more weight over time than people who get 6-7 hours of shut-eye each night.

4. Reducing Stress Levels

The body’s stress hormone, cortisol, is positively correlated with visceral fat gain. Therefore, better stress management habits can help lower abdominal fat. So remember to make time for yourself every day, breathe deeply, focus your energies on positive things, and identify ways in which you can de-stress daily.

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