Index
- What are the risks of abdominal obesity and how do we get rid of it?
- When do we talk about abdominal obesity?
- What are the causes of this form of obesity in women?
- Excess abdominal fat, what are the risks?
- How do you beat abdominal obesity?
- Take stock of your lifestyle
- Fighting sedentary lifestyles
- Increase time spent exercising
- Keep an eye on your waist size
- Avoid weight gain by adopting the right diet
- Get enough sleep
What are the risks of abdominal obesity and how do we get rid of it?
Among the various pathologies that affect the most people around the world is obesity. Young and old alike can all be affected by this health problem. It is characterized by excess fat in various parts of the body. And when obesity is not properly managed, it can have negative consequences on the health of the person who suffers from it. In the next few paragraphs, you'll learn a little more about abdominal obesity and the best ways to get rid of it. A form of obesity that mainly affects women.
When do we talk about abdominal obesity?
Abdominal obesity, as its name suggests, is the accumulation of fat in the belly. It is this form of obesity that gives some men and women an apple-shaped silhouette.
Abdominal obesity can be measured by waist circumference. In women, when the waist circumference is between 80 and 88 cm, the woman is said to be overweight. When this measurement exceeds 88 cm, there is a good chance that it is abdominal obesity. However, to make the diagnosis, a lipid test can be performed. Therefore, the determination of this form of obesity cannot be based on body mass index or BMI.
What are the causes of this form of obesity in women?
Abdominal obesity in women is usually hormonal. Hormones are responsible for storing fat in the body. Thus, when a woman is subject to hormonal imbalance, the distribution of fat will be problematic.
A low level of progesterone and estrogen combined with a high level of testosterone will cause excess fat to localize on the abdomen. Also, insulin levels must be monitored, as this hormone is responsible for storing fat. And depending on the amount of calories consumed, the insulin level can increase.
Apart from fat storage problems, abdominal obesity is also linked to stress. In fact, a high level of cortisol, the stress hormone, promotes the storage and excess fat in the belly. Finally, menopause is also one of the most frequent causes of the appearance of abdominal fat. With the hormonal disruption this change causes, women are subject to a change in the distribution of fat.
Excess abdominal fat, what are the risks?
Abdominal obesity is a health problem not to be taken lightly. Beyond the aesthetic aspect, it can be risky for your health. In fact, the belly contains many vital organs. And when these are surrounded by fat, they can be the cause of very serious illnesses, as they increase the risk of contracting them.
Among the risks associated with abdominal obesity, the most common are the following:
- Insulin resistance
- The rise in blood sugar
- Hypertension
- The risk of stroke
- Polycystic ovary syndrome
- Hepatic steatosis
- Cardiovascular pathologies
As you will have understood, the accumulation of fat inside the belly must be taken seriously. Indeed, it is one of the abnormalities of the metabolic syndrome that is at the origin of various chronic pathologies such as type 2 diabetes. Type 2 diabetes affects more than 400 million people worldwide.
How do you beat abdominal obesity?
In order to get rid of the abdominal fat that has accumulated, certain rules of life must be followed. Adopting certain habits is also very helpful. Here are a few tips on how to get rid of abdominal obesity.
Take stock of your lifestyle
It's important to start by assessing your lifestyle. Here you need to determine your level of physical activity and assess the quality of your diet.
Fighting sedentary lifestyles
To get rid of excess fat in the belly, you have to move around at all times. At the office or at home, make sure you limit the time you spend sitting, whether it is in front of the computer or the TV. When you work, have the reflex to move from your chair every half hour. You should also remember that it is best not to sit for more than 5 hours in a day.
Increase time spent exercising
In addition to a daily 30-minute walk, you should do at least 10 minutes of moderate-intensity exercise to melt your belly fat.
Keep an eye on your waist size
It is also necessary not to exceed the waist circumference limits. For a man, the limit not to be exceeded is 94 cm, while for a woman it is 80 cm.
Avoid weight gain by adopting the right diet
Improving the quality of one's diet is also very important in order to overcome abdominal obesity. For this, the Mediterranean diet is the one most recommended by specialists. Thus, the consumption of refined foods and industrial products must be reduced.
Get enough sleep
Sleeping between 6 and 9 hours a night prevents the accumulation of fat in the abdomen. It also helps to balance cortisol production.
