Abdominal fat in women: how to eliminate and avoid it

What does your waist say about your health? Find out why abdominal fat is more frequent after menopause, the danger that comes with it, and what you can do about it.

A growing waist is usually considered the worth of getting older. For women, this might be very true after menopause, when body fat tends to maneuver into the abdomen.

However, a rise in belly fat does quite make it difficult to shut your jeans. Research shows that belly fat also carries serious health risks. what's the great new? The threats posed by belly fat will be reduced.

What's behind belly fat :

Your weight is basically determined by three main factors:

   > How many calories does one consume during the day?   
   > How many calories does one burn with daily exercise?

   > Your age!

If you eat an excessive amount of and exercise deficient, you're likely to be overweight, including belly fat.

Also, your muscle mass may decrease slightly with age, while fat increases. Losing muscle mass also slows down the speed at which your body uses calories, which might make it harder to take care of a healthy weight.

Many women also notice a rise in belly fat as they age, whether or not they're not gaining weight. this can be probably thanks to a decrease within the level of estrogen, which seems to influence where the fat is distributed within the body.

The tendency to achieve or accumulate weight round the waist (and be shaped like an "apple" rather than a "pear") could even have a genetic component.

Why abdominal fat isn't just superficial :

Abdominal fat. Subcutaneous fat is the abdominal fat you can feel if you pinch off excess skin and tissue in the middle of your body. Visceral fat is abdominal fat that accumulates in the abdomen in the spaces between the organs. Excess visceral fat is closely related to an increased risk of serious health problems.

Where abdominal fat accumulates Open pop-up panel?

The problem with belly fat is that it's not limited to the additional layer of filler located just under the skin (subcutaneous fat). It also includes visceral fat, which is found inside the abdomen, round the internal organs.

Although subcutaneous fat poses cosmetic problems, visceral fat is related to far more dangerous health problems, including:

• Heart disease
• Type 2 diabetes
• High pressure
• Abnormal cholesterol
• Respiratory problems

Research also associates belly fat with an increased risk of premature death, no matter total weight. In fact, some studies have determined that even when women were considered to be at normal weight supported standard body mass index (BMI) measurements, an outsize waist increased the chance of dying from upset.

Measurement of the center a part of the body :

So how does one know if you've got an excessive amount of belly fat? Measure your waist:

• Stand up and place a measuring system around your bare stomach, just above the hip bone.

• Pull the measuring system until it fits snugly around you, but don't push it into your skin. ensure the measuring system is level around your perimeter.

• Relax, exhale and measure your waist; don't be the temptation to "stick" the belly.

For women, a waist measurement of quite 35 inches (89 centimeters) indicates an unhealthy concentration of belly fat and an increased risk of health problems.

Trim fat :

You can tone your abdominal muscles with push-ups or other selective abdominal exercises, but just doing these exercises won't free you from belly fat. However, visceral fat responds to the identical diet and exercise strategies that facilitate your lose excess weight and reduce total body fat. To combat belly fat:

• Follow a healthy diet. concentrate on plant-based foods like fruits, vegetables, and whole grains, and choose lean sources of protein and low-fat dairy products. Limit added sugar and saturated fat, found in meat and high-fat dairy products, like cheese and butter. Choose moderate amounts of monounsaturated and polyunsaturated fats, found in fish, nuts, and certain vegetable oils, instead.

• Replace sugary drinks. Drink water or drinks with artificial sweetener instead.

• Keep portion sizes in restraint. Even after you are making healthy decisions, calories accumulate. At home, reduce portion sizes. In restaurants, share meals, or eat half your food and take the remainder home.

• Incorporate physical activity into your daily routine. for many healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, like brisk walking a minimum of 150 minutes per week, or vigorous aerobic activity, like running, at minus 75 minutes per week.

If you utilize a step counter, remember that it takes a median of 10,000 steps daily to stop weight gain. Some studies indicate that you simply could take 15,000 steps daily to stop weight recovery after significant weight loss.

Strength training exercises are recommended a minimum of twice per week. If you would like to reduce or achieve specific fitness goals, you will must exercise more.

To lose excess fat and keep it from coming, attempt to reduce slowly and steadily. Consult your doctor to assist you start and stay track.

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