Why Is Abdominal Obesity Dangerous?

1. Cardiovascular diseases
   • Visceral fat may stimulate the release of cytokines, which are molecules that control the immune response. Cytokines cause inflammation in the coronary arteries, which contributes to the progression of atherosclerosis (buildup of fat in the arteries). Atherosclerosis cause narrowing of the arteries and result in increased blood pressure.
   • Extra fat around the waist can cause high blood pressure, reduce high-density lipoprotein (HDL, good cholesterol), and raise the risk of stroke.
2. Type II diabetes
   • Research suggests that fat cells in the abdomen emit particularly high amounts of fatty acids, which can disrupt a person's blood sugar and insulin metabolism.
   • Adults with large stores of visceral fat were found to have reduced insulin sensitivity (insulin resistance). These people are at risk of developing type II diabetes because they do not respond to the effects of insulin, which decreases blood sugar levels.
3. Sleep apnea
   • Increased visceral fat has been linked to the incidence of obstructive sleep apnea because deep abdominal fat can inhibit diaphragm movement and limit lung expansion.
4. Inflammation
   • Visceral fat is harmful because it is linked to the production of proteins and hormones that might induce inflammation. This inflammation has the potential to damage your arteries, invade your liver, and have an unfavorable impact on how your body processes carbohydrates and fats. This results in atherosclerosis (hardening of the arteries), which leads to heart attacks and strokes.
5. Metabolic syndrome
   • People with excessive abdominal fat tend to develop metabolic syndrome, which is characterized by abdominal obesity, abnormal blood sugar levels, elevated triglycerides, low HDL cholesterol, and elevated blood pressure.
6. Cancer
   • Abdominal obesity raises the risk of colon cancer in men and postmenopausal women. It can raise a woman's chance of developing breast cancer.
7. Alzheimer’s and dementia
   • According to studies, visceral fat in the abdomen is associated with a greater risk of dementia even in those who are within the normal weight range and have no other risk factors.

Excess calories in the body are converted into fat. Adipocytes are fat cells that store fat in the body to provide energy in the absence of food.

Fat accumulation in the body is of two types:

1. Subcutaneous fat
   • Subcutaneous fat is a visible layer of fat immediately under the skin.
   • It jiggles and has dimples and cellulite.
2. Abdominal fat
   • Men have more abdominal fat, whereas women have more subcutaneous fat.
   • Abdominal or visceral fat is situated deeper inside the abdomen, near organs, such as the liver, pancreas, and intestines.
   • Abdominal obesity is the most concerning kind because it is linked to increased health risks.

1. Increased intake of foods high in fat and sugar
2. Inactivity or lack of regular exercise
3. Sleep disruption
4. Genetic conditions
5. Cigarette smoking
6. Medicines, such as:
   • Psychiatric medicines
   • Anticonvulsants
   • Insulin injections
   • Corticosteroids
7. Certain endocrine diseases cause hormonal imbalance in the body, which include:
   • Polycystic ovarian syndrome
   • Cushing syndrome
   • Hypothyroidism

Body mass index is directly related to waist circumference. Both markers have been used in clinical settings to indicate health issues that could be caused by obesity.

Waist circumference should be measured in the morning before eating breakfast to ensure accuracy.

Step-by-step procedure to measure waist circumference

• Stand up and wrap a tape measure around your midsection, right over your hipbones (iliac crest).
• Ensure that the tape is horizontal around the waist.
• Maintain a tight fit around the waist without squeezing the skin.
• While exhaling, measure your waist.

The procedure to measure your waist-to-hip ratio

• In addition to the waist, measure the circumference of your hips.
• Divide your waist measurement by your hip measurement, and if the result is greater than 0.9 (for males) or 0.85 (for women), you are at high risk.

Magnetic resonance imaging provides an accurate assessment of abdominal fat. Because it is expensive, it is not usually done unless advised by a doctor for emergencies.

To use this calculator:

1. The default BMI of 16.6 shown on the tool is for a 5'5" person who weighs 100 lbs.
2. Use the switch on top to pick either metric or imperial measurements.
3. Set the height and weight dials to match your own height and weight.
4. View your BMI number at the center of the tool and see where you fall on the obesity chart.

BMI values are based on clinical data about averages for these measurements across a wide swath of people.

The body mass index (BMI) is used to assess your weight relative to your height. This BMI calculator allows you to easily screen yourself for obesity or extra, unhealthy weight. If your results from the calculator aren't in the healthy range, don't worry too much. People with muscular builds may be classified as obese, even with a low body fat percentage and optimum health, simply because the BMI formula uses only two data points.

Losing weight is the most effective strategy to minimize abdominal obesity.

You cannot pick where the weight loss will occur in your body when you lose weight. Hence, you may lose weight in your legs or hips while retaining some abdominal fat. However, eventually, you will lose excess fat from the abdomen as well.

According to research, if you consume polyunsaturated fats instead of saturated fats, you will have less visceral fat. Polyunsaturated fats are abundant in sunflower, maize, and soybean oils, and fish.

Here are four ways to reduce abdominal fat:

1. Exercise
   • Because there are no specialized workouts that target abdominal fat, go for a total-body approach. According to research, combining cardio and strength exercise can result in higher weight reduction than either alone.
   • High-intensity interval training is a type of exercise that combines strength and cardio and has been recognized for its multiple health advantages. It may help you get in shape quickly and is a sort of exercise that is accessible to most individuals. According to certain studies, it may even target abdominal fat.
   • Furthermore, even exercising moderately, such as walking, swimming, or playing tennis, for 30 to 60 minutes on most days of the week can help reduce visceral fat accumulation.
2. Healthy diet
   • Eating enough protein and obtaining it from the appropriate sources will help you lose weight. Protein-rich meals will keep you fuller for longer, reducing appetite and thus, your overall calorie consumption.
   • Protein is required for an active lifestyle. It produces energy and is used to help the body, notably the muscles, develop and heal. Rich sources of proteins include:
     • Eggs
     • Fish, such as salmon
     • Beans
     • Lentils
     • Tofu
     • Milk and its products
     • Chicken and other poultry
   • Have high-fiber meals and starchy carbohydrates. Aim for at least five servings of fruit and vegetables every day. Choose lean proteins, complex carbs, and healthy fats.
   • Complex carbs, commonly called starchy meals, provide gradual energy release and aid in blood sugar regulation. Starchy foods should account for little more than 33 percent of your total caloric intake. Healthy carbs include:
     • Wholegrain pasta
     • Oats
     • Brown rice
     • Sweet potatoes
     • Multigrain bread
   • Fat is a macronutrient that your body requires to operate. However, fat becomes a concern when you eat too much or the improper kinds of fat.
   • Not all fats are the same. If you want to lose weight, strive to limit your intake of trans and saturated fats. Healthy fats are found in:
     • Oily fish
     • Nuts
     • Avocados
     • Vegetable oils
       • Olive
       • Sunflower
       • Rapeseed
   • Portion control is the key to weight reduction.
3. Reduce sugar intake
   • If you consume a lot of meals with added sugar, you are ingesting “empty calories.” This refers to high-calorie foods with little additional nutrients. Reducing sugar intake, especially added sugar, can help you lose weight by lowering your calorie intake.
   • Drinks contribute a surprising amount of sugar to your diet. Reduce your intake of carbonated drinks, squash, energy drinks, and sports drinks, which can be rich in sugar. If you like sugar in your tea or coffee, consider substituting it with a sweetener. Fruit juices and smoothies are likewise heavy in sugar. You should restrict your daily consumption to 150 mL.
   • Alcohol contains a lot of sugar and calories. Cutting back on alcohol can have a variety of health advantages, one of which is weight reduction.
4. Reduce stress
   • Taking care of your mental health will have physical advantages. Stress, depression, fatigue, and anxiety contribute to weight gain and make losing weight more difficult.
   • Meditation and mindfulness can help de-stress and improve your mood. You should do activities that make you happy, such as spending time with loved ones or participating in a hobby.
   • Getting adequate sleep will boost your mental health. Improving your sleep hygiene is an excellent approach to promoting a good night's sleep. You must avoid intake of coffee and use of electronic gadgets before bed. A soothing nighttime habit, such as reading or meditation, will help you relax.