Is Belly Fat A Major Health Risk?
Health officials have stated that people who gain belly fat are at a greater risk of serious health problems than are people who accumulate fat in other areas. Men are more likely than women to gain weight around the waist. Large amounts of belly fat increases the risk of Heart Disease, Stroke, Cancer, Type 2 Diabetes, Insulin Resistance, High Triglycerides, Low levels of HDL (good Cholesterol), Metabolic Syndrome, and Sleep Apnea.
How Much Is Too Much
Your waist size can be a good indicator of whether you have too much belly fat. Although measurements that compare your hip and waist circumference (waist-to-hip ratio) or compare your height and weight (body mass index) are more precise, your waist size alone can give you a good estimate. For most men, the risk factor for these diseases increase with a waist size greater than 40 inches.
To measure your waist, place a tape measure around your bare abdomen just above your hip bone. Pull the tape measure until it fits snugly around you but doesn’t push into your skin. Make sure the measure is level all the way around. Relax, exhale and measure your waist, don’t suck in your belly.
Why We Gain Fat With Age
As we age we tend to lose muscle mass, especially if you’re not physically active. Muscle loss can slow the rate at which your body burns calories. With age we also tend to not be as physically active which will also slow metabolism and how many calories we burn. So, if you continue to eat the same amount of calories each day as you did when you were younger you will continue to gain weight.
Do Your Genes Play A Role
Your genes can affect your chances of being overweight or obese, as well as where you carry extra fat on your body. For most men, however, the problem likely has more to do with lifestyle than inherited traits.
How To Get Rid of Belly Fat?
There is no specific way to target belly fat. Your body will decide where it will burn fat from first. The main thing is to just lose a few pounds and eventually your waist will start to shed some fat.
First off, you should work at reducing calories. Even a reduction as small as 200 calories a day can make a difference. You could do this by reducing portion size or avoiding a snack here and there. Try and eat healthy foods because they not only increase your health but can also help reduce appetite.
Second, increase activity. The department of health recommends adults get two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes of vigorous aerobic activity and strenght training. So, if you have limited time to work out you will need to do the vigorous activity.
Third, try using some weight loss pills or muscle enhancement formulas to help you gain muscle mass and reduce fat. Certain weight loss pills contain ingredients that may help increase testosterone levels and help build lean muscle mass. Once you have reduced your waist to the point you are happy with you can stop using the supplements. If you need a little help here and there you can start up again. Make sure to talk with your doctor before taking a supplement especially if you are taking prescription drugs. You should start out at a low dose to see how your body will respond.