Belly fat leads to heart diseases, lose it!

NOVEMBER 13, 2014 BY BUKOLA ADEBAYO 

   

 

 

| credits: joiechavis.com

Your waistline says a lot about your health. Physicians note that a protruding belly that is not due to pregnancy on any individual speaks volumes about their eating habits, lifestyle and general state of health.

Apart from the fact that it makes one look uncomfortable in clothes, potbelly can cause such individuals a great level of discomfort.

The belly is the part of the body from which most people would want to lose fat; but, sadly, it is often the last area to give way in the race to reduce body weight. However, it is not something you can wave aside.

Belly fat can lead to serious health problems. Studies and research have proved that excess fat in the abdominal area could predispose one to terminal diseases such as heart disease, stroke, and type 2 diabetes.

It may also prove more difficult to get rid of the belly as you grow older. Consultant Cardiologist, Dr. Segun Adeoti, says one should not give up trying, as there is more to be gained in terms of longevity and a health life.

Adeoti, who notes that excess belly fat is more dangerous than excess fat around the hips and thighs, warns that carrying excess fat around the belly may also dispose one to some forms of cancer.

The cardiologist adds that you may need to shed some pound around the waist to also reduce your risk for cardiovascular diseases, which is the leading cause of death in the world.

Adeoti states, “Studies on belly fat confirm that visceral fat – the type that gathers around internal organs in the stomach – is far more dangerous than having a high blood pressure which can be managed.

“People with high or normal weight who have big bellies have a 50 per cent risk of developing cardiovascular diseases, compared with people who are overweight but have no belly fat.

“Belly fat puts unnecessary pressure on blood vessels around the area; it disrupts blood circulation, it increases the volume of cholesterol flowing in the blood, increasing one’s risk for heart attacks.”

So, how do you get rid of belly fat? As impossible as it seems, you can shed that bulging belly with more dedication and discipline on your part. Health experts at Mayo Clinic give some stress-free lifestyle changes that can help you banish that protruding belly,

• Eat a healthy diet: Emphasise plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Limit saturated fat, found in meat and high-fat dairy products such as butter. Choose moderate amounts of monounsaturated and polyunsaturated fats – found in fish, nuts and certain vegetable oils – instead.
• Keep portion sizes in check: Even when you’re making healthy choices, calories add up. At home, slim down your portion sizes. In restaurants, share meals – or eat half your meal and take the rest home for another day.

Get more sleep: Getting enough sleep is very important if one is looking to beat the bulge. Studies have shown that people who don’t get the recommended eight hours of sleep eat more than those who do get the recommended eight hours sleep. Scientists note that those who do not sleep well secrete more hunger hormone, ghrelin. They say the higher your ghrelin levels are, the hungrier you become.

Exercise daily: For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activities, such as jogging, for at least 75 minutes a week. In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.

To lose excess fat and keep it from coming back, aim for slow and steady weight loss – up to two pounds (1kg) a week. Also, speak with your doctor for help getting started and staying on track.

Cut out alcohol: Alcohol is a toxin, experts warn. Just as eating toxic foods will lead to poor health, regular consumption of alcohol will also lead to weight gain. Alcohol dehydrates the body, which again slows down fat loss. It contains a massive amount of calories; and while alcohol is in your system, you will struggle to burn fat, as your liver is busy detoxifying alcohol rather than burning fat.

Get hydrated: Water is essential in the battle to beat the belly bulge. For a start, 75 per cent of your body is made up of water. That fact alone should make one realise the need to keep drinking more water. If you are not drinking enough water, it will greatly affect your body.

Water is also used to clear toxins from the body and it helps fats to pass through your system before they can be stored. If you are dehydrated or not drinking enough water on a regular basis, toxins will build up in your body, affecting your ability to burn fat. Worse still, the fats will more likely be stored in your body.

Dieticians note that most people who overeat and struggle to control their hunger are, in fact, chronically dehydrated; and no matter how much they try to fight off hunger or how much they eat, the feeling doesn’t go away. She adds that with more water intake, however, the hunger will disappear.

Limit carbohydrate: You will probably have heard people say that carbohydrates make people fat. This is true, experts say; as carbohydrates do lead to weight gain due to the effect they have on the hormones. However, you still need carbs in your diet for energy; so, don’t cut them out completely.

Remember, you can lose belly fat – it just takes effort and patience.