Belly Fat Risks
Recent news on belly fat reminds us that there are more reasons to get in shape than appearance! A new international study found that men and women with larger waists are more likely to die younger from a wide array of illnesses such as heart disease, respiratory problems, and cancer. The study was managed by a Mayo Clinic researcher and is published in the March edition of Mayo Clinic Proceedings
The researchers pooled data from 11 different studies that included more than 600,000 people from around the world. They concluded that men with waists 43 inches or greater in circumference have a 50 percent higher mortality risk than men with waists less than 35 inches, while women with waist circumferences of 37 inches or greater have an approximately 80 percent higher mortality risk than women with waist circumference2 of 27 inches or less. They also found that this risk increased 7 percent in men and about 9 percent in women for every 2 inches of greater circumference, even among people who had normal body mass index levels.
Men tend to have more belly fat than women from an earlier age, which may be why men have more coronary disease than women. After menopause, women's fat settles in the belly and increases the risk of death from heart disease and breast, uterine, cervical, colon and kidney cancers!
Why does belly fat have such a great impact on your health? The fat you see on your stomach indicates the development of deep visceral belly fat -- the fat that grows close to organs such as your kidneys and liver. This is why when you develop belly fat, you want to concentrate on full-body weight loss and include exercises that tone and tighten your abs.
Here are three pointers that will slim down that waist and help get rid of the that dangerous visceral fat.
You'll look better and live longer!
- Maintain a healthy, balanced nutrition regimen. Drop the processed food, refined baked goods and sweets and focus on fruit, vegetables, nuts, lean meats, fish, whole grains and beans. Remember, healthy fats not only lower cholesterol and prevent food cravings, they also increase fat burning. Olive oil, flaxseed oil and avocados help prevent insulin spikes. Sesame, sunflower and safflower oil are thought to have significant fat-burning qualities.
- Good nutrition is a vital part of getting rid of that belly fat... as is physical activity, which leads to an even greater percentage of loss of the visceral, intra-abdominal fat. Cardiovascular workouts will help burn the fat. Start with 20 to 30 minutes three days a week on nonconsecutive days, then work towards longer and higher intensity workouts.
- Weight training helps build active muscle mass. Like cardio training, start with 20 to 30 minute workouts three days a week and and aim towards higher intensity and longer workouts. Do your weight training on the days you're NOT doing your cardio workouts.