Big Belly means big trouble

There is an epidemic of weight gain in this country and now in developing countries around the world. This is probably due to our unhealthy western diet and sedentary life styles, I’d say. The weight gain is usually noticed around the belly area, first.

Belly fat, also known as visceral fat, is associated with increases in blood pressure, cholesterol, and glucose levels. Therefore, people with fat concentrated in the waist have a greater risk of hypertension, coronary heart disease, and diabetes than individuals who carry extra pounds in their hips, buttocks and thighs. Belly fat is stored energy. To get rid of the layer of fat you need to burn more energy (calories) than you eat.

Now a new study , published today in the Journal of Neurology , suggests that having a larger belly in middle age may increase the risk of Alzheimer's disease and other forms of dementia This may lead to a situation where one has to even face the isolation risk from the society, which further aggravates the serious condition. Reducing fat levels requires a natural approach that doesn’t come from popping diet pills or gulping down foul tasty drinks.

Visceral fat is stored in the peritoneal cavity in between internal body organs, as opposed to subcutaneous fat which is found just beneath your skin and intramuscular fat which is found in skeletal muscles.

This also declines as visceral fat levels go up. Visceral fat, which accumulates in the belly and clings to the abdominal organs, appears to be more harmful than subcutaneous, superficial fat that's carried just beneath the skin around the thighs, hips, and backside.

Belly fat in particular secretes more stuff than other areas of fat. The fat on your belly is sending out messages that are messing up your brain and body. Belly fat in men begins when the caloric intake of food exceeds the body’s ability to burn the calories off. These excess calories are converted to fat and stored until the body needs the energy. Belly fat also won't come off by trying to spot reduce only doing sit-ups or crunches. It's just not possible to spot reduce, so don't waste your time.

Gender Differences

Women with waists 35 inches or wider and men whose waists are 40 inches or wider are at the greatest risk for health problems related to excess visceral fat. Even if your waist is several inches smaller than those markers, you could still face an increased risk of weight-related health problems.

Menopausal weight gain

Whether it's because of heredity, hormonal changes or aging-related weight gain, many women notice an increase in belly fat as they grow older — and especially after menopause. Gaining fat in your abdomen is particularly unhealthy when compared to other locations in your body. Get rid of stubborn belly fat. There is more to the belly fat issue than targeting just the stomach area. While sit-ups and crunches do strengthen the abdominal muscles, it isn’t enough. . Belly fat also won't come off by trying to spot reduce only doing sit-ups or crunches. It's just not possible to spot reduce.

Exercise

Weights training---Besides aerobic workouts, work out with weights at least two or three times a week. Start out with small weights (3-5 pounds) and then graduate to heavier ones. Weight training exercise will burn fat and help you gain muscle. Get rid of stubborn belly fat. Women should not fear weight training - pump some iron, so compound exercises like squats, rows, barbell curls, bench press. Women do not generally bulk up, and weight training is an excellent way to burn fat.

Research

Research shows time and again that if you have support (workout buddy, trainer, online support forum) then you will succeed. If you don't, you're toast. Researchers at Duke University Medical Center found that non-exercisers experienced a nine percent increase in visceral fat after six months of being sedentary. More active subjects, who walked the equivalent of 12 miles a week, experienced no weight gain. Research has shown that having extra fat around the middle — the “apple” shape — may be linked to a higher risk for heart disease. The problem is, you can’t really target weight loss to one part of your body.

Reduce the number of Drinks

While increased belly fat is most noticeable in people who drink to excess, keeping it to less than two drinks a day will reduce the amount of calories you consume and help you avoid putting on belly fat. It is also better for your overall health. To figure out how much belly fat you have, use a tape measure to size up your midsection. Pull the tape measure around your tummy at about the level of your navel.

Cortisol

Now that researchers have demonstrated the linkage between belly fat, inflammation and hardened arteries, and a potential mechanism for reversing the phenomenon.. Specifically, they’re looking for the factors that might trigger macrophages to invade the area and bring on inflammation, and for blood-borne molecules called biomarkers that might be used as a way to identify early warning signs of atherosclerosis. Even with diet and exercise, it may be difficult to get rid of the excessive belly fat that grows around your waist. Potentially it is due to the stress hormone cortisol. But remember, there’s no such thing as losing weight just from a targeted area, so doing crunches and sit-ups won’t make you lose belly fat unless you follow an overall weight-loss plan.

Drastic Measures

Since belly fat is stored energy., the best way to get rid of the layer of fat is to burn more energy (calories) than you eat. So how can you get rid of your belly fat? Well, there is no quick fix solution at the moment unless you opt for various potentially dangerous and painful invasive medical procedures such as lap-band surgery. I know many people who have belly fat around the middle stomach area and lean, muscular legs. They do not know what else to do.

Lap–band surgery is a last resort just as gastric by pass surgery.

Gastric by pass surgery is recommended for those who are morbidly obese; more than a hundred pounds over weight. That is another subject , altogether. I wanted to touch on a subject and problem that most middle age people have and now, younger people.

Suggestions

Here are some simple suggestions to help reduce calories and get in more exercise. Park far away from a store and walk .This won’t hurt as much as you think. Just keep thinking about how you’ll be saving money on new clothes and your food bill.

Take the stairs whenever you can. No, I don’t think you should walk up twenty stories, but maybe a few to start with and increase that each time.

If it’s too cold outside now, buy a second hand glider or Gazelle, such as the one that Tony Little endorses. It is no impact and very easy to use. It gives a total body workout.

Resistance bands are another low cost way to strengthen your muscles. Muscles do burn more calories than fat.

Get in the habit of drinking water. Try to fill a bottle or thermos each time you go someplace. It will cut any hunger pangs and hydrate your body.

If you have access to a swimming pool, then do some laps in the pool, or at least walk around. The water resistance will strengthen your muscles also.

Probably the best thing to do first, is to get a check up .Make sure you can exercise.

Get a good eating plan in place. Notice I didn’t say the “d” word. If you have protein , along with a starch and a vegetable for each meal. that should help to keep hunger satisfied. I’ve followed the principles of the diets below and it really works.

Belly fat is hard to get rid of and normal techniques that worked for you in your twenrties may not do as well when you are in your fifties. These food plans and exercises tips are meant to creat an interest in your health and wellness.

Good luck.