We can easily know about our health by simply focusing on, waist saying 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 sometimes considered the price of getting older. For women, after menopause, this may be especially true when body fat tends to move into the abdomen. Much research shows that belly fat also carries serious health risks.
Belly fat can be reduced by changing our daily lifestyle and practicing some physical workouts.
What’s Behind Belly Fat
By three main factors we can determine weight is large:
- It depends upon the calories do we consume on our daily day date.
- How many calories do you burn with daily routine or exercise
- Its also depends on the age
If you eat too much and exercise little, you are 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 rate at which your body uses calories, which can make it harder to maintain a healthy weight.
As women age increases, many women notice an increase in belly fat, even if they are not gaining weight. It is probably due to a decrease in the level of estrogen. However, which seems to influence where the fat distributes in the body.
The tendency to gain or accumulate weight around the waist (and be shaped like an “apple” instead of a “pear”) could also have a genetic component.
Why Abdominal Fat is not just superficial
Abdominal fat or Belly fat is that it is not only limited to the extra layer of filler located just below the skin (subcutaneous fat). It also includes visceral fat, found inside the abdomen, around the internal organs it will reduce very slowly and it is more dangerous than subcutaneous fat.
Although subcutaneous fat poses cosmetic problems, visceral fat is associated with much more dangerous health problems, including:
- Heart disease
- Type 2 diabetes
- Respiratory problems
- High blood pressure
- Abnormal cholesterol
Research also associates an increase in belly fat with an increased risk of premature death and other health problems, regardless of total weight. Some studies had determined that even when women will consider being at normal weight based on standard body mass index (BMI) measurements. And also, a large waist increased the risk of dying from cardiovascular disease.
Measurement of the middle part of the body
By Measuring our waist, we can self analyze weight :
- Stand straight and place a tape measure around your bare stomach, just above the hip bone.
- Pull the tape around your wrist measure until it fits snugly, but don’t push it into your skin to make it tight. Make sure the tape is right level around your perimeter.
- Exhale, relax, and measure your waist; do not fall into the temptation to “stick” the belly.
For a common woman, a waist measurement of more than 36 inches (90 centimeters) indicates an unhealthy concentration of belly fat and an increased risk of various health problems.
Trim Abdominal Fat or Belly 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, we need to concentrate on visceral fat, which response to the exercise strategies and same diet that help you lose excess weight and reduce total body fat.
To combat belly fat:
- Follow a healthy diet. Focus on plant-based foods like fruits, vegetables, and whole grains, and choose lean sources of protein and low-fat dairy products. Choose moderate amounts of polyunsaturated and monounsaturated and healthy fats found in fish, nuts, and certain vegetable oils, instead. Accordingly, Limit added sugar and saturated fat, found in meat and high-fat dairy products, such as cheese and butter.
- Replace sugary drinks. Avoid drinks with artificial sweeteners instead.
- Keep portion sizes under control. Even when you are making healthy decisions, calories accumulate. At home, reduce portion sizes. In restaurants, share meals, or eat half your food and take the rest home.
- Incorporate physical activity into your daily routine. For most healthy adults, recommends moderate aerobic exercise, such as brisk walking at least 150 minutes a week, or vigorous aerobic activity, such as running, at minus 75 minutes a week, the Department makes these recommendations of Health and Human Services.
Some studies indicate that you could take 14,000 steps a day to prevent weight recovery after significant weight loss. use a step counter to remember that it takes an average of 10,000 steps a day to avoid weight gain.
Strength training exercises are also recommended at least twice a week. To maintain weight according to your height or achieve specific fitness goals, you may need to exercise more.
Precautions to reduce to lose excess fat and keeping healthy fat, try to lose weight slowly and steadily. Consult your doctor to help you get started and stay on track.