Women’s belly fat: Getting rid of it – and keeping it off
What does the size of your waistline reveal about your overall health? Learn why belly fat is more frequent after menopause, the risks it causes, and how to deal with it.
The cost of growing older is commonly thought to be a bigger girth. This is especially true for women following menopause, when body fat tends to migrate to the belly.
However, belly fat does more than make it difficult to zip up your clothes. Belly obesity, according to research, poses major health hazards. What’s the good news? Belly obesity is a concern that can be mitigated.
What causes abdominal fat?
Three primary factors have a significant role in determining your weight:
- How many calories do you eat throughout the day?
- How many calories do you expend on a daily basis?
- What is your age?
You’re more likely to gain weight — especially belly fat — if you eat too much and move too little.
Also, as you become older, your muscle mass may decrease significantly as your fat mass grows. Loss of muscle mass reduces the rate at which your body burns calories, making maintaining a healthy weight more difficult.
Even if they aren’t gaining weight, many women detect an increase in belly fat as they age. This is most likely due to a drop in estrogen levels, which appears to affect fat distribution in the body.
It’s possible that the predisposition to accumulate or carry weight around the waist — and hence have a “apple” rather than a “pear” shape — has a genetic component.
Why is there more to belly fat than skin deep?
The problem with belly fat is that it doesn’t stop at the extra layer of cushioning beneath the skin (subcutaneous fat). Visceral fat, which is found deep within your abdomen and surrounds your internal organs, is also included.
Although subcutaneous fat poses cosmetic concerns , visceral fat is linked to a slew of more serious health issues, including:
- Coronary artery disease
- Diabetes type 2
- Blood pressure that is too high
- Cholesterol abnormalities
- Breathing difficulties
Belly obesity has also been linked to a higher risk of premature death, regardless of overall weight. In fact, some studies have indicated that having a big waistline increased the chance of dying from cardiovascular disease even when women were assessed to be of normal weight based on traditional body mass index (BMI) measures.
Taking your middle measurement
So, how can you tell if you have too much stomach fat? Take the following measurements of your waist:
- Place a tape measure around your bare stomach, right above your hipbone, while standing up.
- Pull the tape measure tight around you, but not so tight that it digs into your flesh. Make sure the tape measure is completely level.
- Resisting the impulse to suck in your stomach, relax, exhale, and measure your waist.
A waist circumference of more than 35 inches (89 cm) in women suggests an unhealthy concentration of belly fat and a higher risk of health issues.
Getting rid of fat
Crunches and other targeted core exercises can tone abdominal muscles, but they won’t get rid of belly fat on their own. Visceral fat, on the other hand, responds to the same diet and exercise recommendations that help you lose weight and reduce total body fat. To get rid of abdominal fat, do the following:
- Maintain a balanced diet. Choose plant-based foods including fruits, vegetables, and whole grains, as well as lean protein sources and low-fat dairy. Reduce the amount of added sugar and saturated fat in your diet, which can be found in meat and high-fat dairy products like cheese and butter. Instead, consume moderate levels of monounsaturated and polyunsaturated fats, which can be found in fish, nuts, and some vegetable oils.
- Sugary beverages should be avoided. Instead, drink water or artificially sweetened beverages.
- Maintain a healthy portion size. Calories add up, even if you make good choices. Reduce your portion amounts at home. Share meals in restaurants, or eat half of your meal and take the rest home.
- Physical activity should be a part of your daily routine. The Department of Health and Human Services advises 150 minutes of moderate aerobic activity, such as brisk walking, or 75 minutes of strong aerobic activity, such as running, for most healthy adults.
If you use a step counter, keep in mind that it takes 10,000 steps each day to maintain a healthy weight. According to some research, it may take 15,000 steps per day to avoid weight gain following major weight reduction.
At least twice a week, strength training exercises are also recommended. You may need to exercise more if you want to shed weight or reach specific fitness goals.
Aim for slow and consistent weight loss to remove excess fat and prevent it from returning. If you need assistance getting started or remaining on track, talk to your doctor.