Belly fat (abdominal adiposity), a common concern, often carries a stigma of poor health. However, in reality, the relationship between belly fat and overall well-being is more complicated than many believe. Understanding the different types of belly fat and their implications is critical for making informed decisions. Instead of relying on quick fixes and misconceptions, adopting a holistic approach is the key to achieving a healthy body and reducing abdominal fat effectively.
Understanding belly fat and health
Dr. V Mohan, Chairman, Dr. Mohan’s Diabetes Specialities Centre, states, “Belly fat is not a singular entity. It includes subcutaneous fat, the visible layer just beneath the skin, and visceral fat, which lies deeper, surrounding internal organs. Both subcutaneous fat and intra-abdominal visceral fat are metabolically active and can pose serious health risks. It is important to differentiate between having some belly fat, which is quite normal, and having excessive amounts. Importantly, Indians have more abdominal adiposity than many other populations in the world.”
There are various contributing factors to belly fat, such as genes and hormonal factors, as these factors decide how and where the body accumulates fat. But all these factors are overcome by unhealthy diet patterns, high-calorie and low-nutrient food, stress, and a lack of physical activity. Metabolic changes that occur with age contribute to excessive storage of fat, especially around the belly. Insulin resistance, a condition where the cells of the body do not respond well to insulin, encourages fat storage. “Abdominal fat is inflammatory and produces substances that impair insulin function, leading to insulin resistance.
Excess abdominal adiposity increases the likelihood of cardiovascular disease by contributing to high blood pressure and unhealthy cholesterol levels. It significantly elevates the risk of type 2 diabetes by impairing insulin function. Metabolic syndrome, high blood pressure, high blood sugar, high cholesterol levels, and increased belly fat are all linked to abdominal adiposity.
Dr. Anoop Misra, Chairman, FortiS CDOC Hospital for Diabetes and Allied Sciences, notes, “Indians carry more fat around their abdomen than Westerners, and that hugely raises their risk for diabetes, blood pressure, and heart disease. By decreasing abdominal adiposity, we could reduce chances of getting diabetes or a heart attack.”
A balanced diet full of healthy foods, lean proteins, and good fats can help maintain a healthy lifestyle. Both aerobic exercise and strength training help burn calories and lose fat regularly. Stress-reducing methods may reduce unhealthy hormones and resultant damage. Sleeping well is important for maintaining metabolic balance and hormones influencing fat storage. Recent advances in diet strategies, exercise regimens, and medications, especially recently introduced powerful ones, have enabled the targeting and lowering of overall fat and abdominal fat.
Most importantly, knowing when to consult a doctor is essential. Sudden weight gain or changes in the size of the abdomen area should be checked by a doctor. Fatigue, chest pain, or other unexplained symptoms should also be evaluated by a doctor. Regular medical check-ups enable one to monitor potential health threats and intervene early.
While some belly fat is normal, excessive abdominal adiposity poses significant health risks. Focusing on a healthy lifestyle, including a balanced diet, regular exercise, stress management, and adequate sleep, can help mitigate these risks. By staying informed, proactive, and knowing when to seek medical advice, individuals can take control of their health and maintain a positive lifestyle.