Belly fat is more than a sight. Some consider it as an indicator of a person’s health in danger. Your circumference around the waist is a vital measurement that indicates the amount of visceral, unhealthy fat hanging around your organs that is known to cause heart disease and diabetes. If you are ready to take control of your life, then looking for a nutrition coach near me is a way to go. A skilled nutrition coach then may assist you with corresponding support for healthy dietary considerations, exercise and lifestyle habits so that you can slowly shrink belly fat and grow healthier.
Why is belly fat bad for us?
Belly fat is bad because it is located deeper in the body and surrounds some very important organs like the liver, pancreas and intestines. We do not see belly fat when we stand in front of the mirror, yet this belly fat may very well increase the risks of serious illnesses-likely diabetes, heart troubles, and high blood pressure. Health risks are something very important to consider when it comes to taking care of your health. Nutrition counseling can support you toward this cause. A nutritionist can help guide you in changes for food selections and lifestyle that will scrupulously attend to your body fat as well as your health.
- Surrounds Important Organs
Visceral fat clings to organs such as the stomach, liver, and intestines, and thereby interferes with the organs’ function.
- Heart Disease Risk
Visceral fat increases LDL (bad cholesterol) and lowers HDL (good cholesterol) indicating that excess cholesterol is being deposited along the artery walls.
- Type 2 Diabetes Risk
Visceral fat may influence insulin work, which may lead to insulin resistance and elevated sugar levels.
- Higher Blood Pressure
It raises the pressure within the blood vessels and therefore raises the risk of hypertension and issues related to high blood pressure.
- Causes Inflammation
Belly fat emits chemicals that cause inflammation in the body; inflammation being associated with numerous chronic disorders.
- Risk of Cancers
Individuals with higher amounts of belly fat are more likely to develop breast cancer, colon cancer, and pancreas cancer, among others.
Measuring the Circumference of Your Waist
Measuring your waist is quick and easy; without a weight loss club, you can even do it at home by following tips as mentioned below-
- Stand straight.
- Locate the top of your hip bones and the bottom of your ribs.
- Take the measuring tape and measure the waist in the area between the two points you have just found. Usually right above the belly button.
- You will want the tape to be snug, but don’t make it too tight.
- Let all of your air out and take your measurement.
What Factors Lead to Belly Fat?
There are various factors that lead to the accumulation of belly fat. Knowing the causes will allow you better direction when pushing to decrease the fat around your middle area.
- Poor Eating Habits
Consuming too many calories, and especially food that is high in sugar, fast food, white (wheat) bread, soda, sweets and desserts will place your body in a state where it will store fat in your belly.
- Low Activity Levels
Inactive people exercise enough to maintain health, but don’t get moving enough to burn many calories at all. If you consume more energy (via calories) than you expend, the body will store any additional energy as fat; particularly in the belly region.
- Taking Stress
Stress releases the hormone cortisol (and is linked to increased fat storage, especially belly fat). Some people will even engage in emotional eating in pockets of stress which can contribute to becoming overweight.
- Insufficient Sleep
Lack of sleep can cause weight gain, especially around the abdomen. Because sleep is known to influence hormones that suggest hunger, a lack of sleep may lead to a craving for unhealthy, high-calorie foods.
- Alcohol Consumption
Drinking too much alcohol can give you a “beer belly.” Alcohol provides energy as calories and can affect how the body stores this energy as fat.
How to Reduce Belly Fat?
Cutting belly fat is not about countless sit-ups, it is about healthy lifestyle changes to burn fat throughout your entire body, including your mid-section. Here are some tips –
- Eat Healthy
A good diet consists of a variety of protein sources, whole grains, whole fruit and vegetables, and healthy added fats (olive oil, nuts & seeds), and other food groups.
Avoid alcohol, white bread, fried foods, sugar-sweetened beverages, and highly processed snack foods.
- Physical activity
Cardio types of exercises including walking, jogging, swimming, cycling, etc., burn calories effectively and aid in the reduction of body fat.
Strength training exercises using free weights, resisting machines, and body weight exercises will permit muscle development that consumes calories and fat in the recovery period.
- Water intake
Water consumption assists detoxification and makes you feel satisfied which decreases your eating quantity.
You need to select water over sugary beverages and sodas and instead drink lemon water or herbal teas.
- Proper sleep
A lack of sleep directly influences hunger hormone levels which triggers cravings for unhealthy foods.
Aim to sleep for 7 to 8 hours with good quality each night whenever possible.
- Lower your stress
Stress when experienced at a consistent level can impact many aspects of health and overall well-being.
Final words –
Waist circumference is an easy and effective measure of health. If your waist circumference exceeds the recommendations, it’s a warning sign. The good news is belly fat can be reduced by modifying your diet, exercise and lifestyle. To get started, daily walks, increasing vegetable consumption and swapping soda for water is a great starting point. If you consistently stick to this habit, your waist line will shrink, and your health will improve over time. Remember, making better decisions one small step at a time is more important than being perfect.
FAQs regarding Waist circumference
Ques 1.What makes abdominal fat more harmful than other types of body fat?
Ans: Visceral fat, commonly referred to as abdominal fat, surrounds vital organs like the liver and intestines and increases the risk of serious conditions like heart disease, fatty liver disease, type 2 diabetes, and high blood pressure.
Ques 2.What is a healthy waist size?
Ans: A best waist circumference is:
Less than 35 inches (88 cm) in women
Less than 40 inches (102 cm) for males
Higher size numbers are most commonly linked to higher health risks.
Ques 3.How can I reduce my abdominal fat without using medicine?
Ans: One way to lose belly fat is to eat a balanced, healthful diet.
Exercise regularly, take proper rest, control your stress, consume lots of water and limit desserts.
Ques 4. How should my waist be measured?
Ans: Wrap the tape measure around your waist to determine your waist size. Take the measurement without removing the tape from your body while standing erect and breathing normally (don’t breathe in or out).
Ques 5. Will decreasing belly fat be aided by a dietary coach?
Ans: Of course! To help you eat well, form healthy habits, and safely and effectively lose belly fat, your local nutrition coach will give you personalized nutrition advice!