Abdominal fat isn’t just an aesthetic issue – it can lead to heart disease, respiratory problems, and even certain types of cancer.
Belly fat. Few things are more unsightly, annoying, and also…dangerous. We all know that as the years go by, more fat accumulates in the abdominal area, and it can bother you to wear jeans or tighter fitting clothes. But the real problem lies not in your body image, but rather in your health.
You probably already know that in recent years the number of women being diagnosed with heart disease or Type 2 diabetes is increasing. Our lifestyles and type of diet are causing abdominal fat to form, and in the long term it can lead to serious health problems that you need to keep in mind.
In today’s article, we want to talk about some of these risks and tell you how to set daily goals in order to fight abdominal fat.
The dangers of abdominal fat
According to nutritionists, women tend to start developing more abdominal fat after they turn 40. This is the time when the body starts to undergo some slight changes, like a slower metabolism for example, which can cause you to burn less fat.
You also produce lower amounts of estrogen, and over the years these gradual changes will almost certainly result in weight gain. But the most dangerous extra pounds are the ones that accumulate around the belly. In addition to the fat that’s most visible under the skin, don’t forget that there’s a kind of “visceral fat” that forms around your internal organs.
And this is a risk to your health. Are you ready to learn what the hazards are in the long term?
- Heart disease
- High blood pressure
- Type 2 diabetes
You should also be aware that accumulated fat beneath the diaphragm and chest area will make it more difficult to breathe, causing a classic and chronic cough. It exhausts your lungs, and difficulty breathing normally also results in sleep apnea.
It’s also worth mentioning that abdominal fat can cause you to run a higher risk of suffering certain types of diseases, like breast or uterine cancer. Fat around the belly can even alter your periods. It’s a pretty serious issue.
How do you know if you have “too much” belly fat?
This might seem somewhat strange to ask, because no one but you can know when your abdominal area has retained too much extra fat. But perhaps suddenly you’ll notice that your body has changed, and it isn’t just making your clothing fit tighter…you feel more tired. You’ll feel different.
Doctors also warn of another important fact. It’s important to measure the abdominal area, and to try to avoid exceeding certain parameters. It pays to know what they are:
- For women, try not to exceed a waist diameter of 35 inches.
- For men, this is usually 40 inches.
How can you get rid of extra abdominal fat?As you know, there are times when no matter how hard you try, you just can’t lose that extra fat around the waistline. You might start to despair, wondering if it’s just inevitable and something you’ll have to live with forever.
But don’t give up! Don’t get more discouraged. If you’re trying hard to lose weight but failing, seek help from a doctor or a nutritionist. Here we’ll list some practical guidelines that might give you an extra hand in your day to day life. Learn to apply them with courage and optimism!
- Kick the salt, and don’t use it in cooking
- Drink two liters of water every day
- Try to eat whole grains and cereals, like buckwheat and oats. Leave the white flour behind and replace it with whole wheat flour. Choose whole grain bread. Remember that barley is also very healthy!
- Limit your sugar intake, avoid the bakery, and don’t buy prepared or frozen packaged foods. Spend more time in your kitchen making various dishes, fresh salads, steamed vegetables, and salmon. Instead of red meat, try turkey or chicken
- Drink a glass of warm water with lemon every morning on an empty stomach
- After lunch or dinner, try a cup of sage tea. This is the best way to help improve digestion and reduce abdominal fat, so be consistent and drink it for 15 days straight every month, twice a day
- Take brisk daily walks for half an hour, without wearing yourself out, but be consistent. Remember – every day!
- Stop drinking cow’s milk. The best dairy product you can get is unsweetened Greek yogurt, which will help improve your digestion and promote healthy intestinal bacteria
- Eat “little” meals five times a day, and also remember to not skip any meals. If you try skipping breakfast or dinner in order to lose weight, guaranteed that the opposite will happen. Your metabolism slows down and the body stores reserve energy – in the form of fat!