I’m a Doctor and Here’s the #1 Sign You Have Abdominal Fat — Eat This Not That

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By Ghuman

Introduction

Welcome! I’m a doctor and I’m here to talk to you about the number one sign that you have abdominal fat. Abdominal fat is a common problem that can lead to serious health issues if left unchecked. Fortunately, there are some simple steps you can take to reduce your abdominal fat. In this article, I’ll be discussing the number one sign that you have abdominal fat and what you can do to reduce it. I’ll also be providing some tips on what to eat and what to avoid in order to reduce your abdominal fat. So, let’s get started!

I’m a Doctor and Here’s the #1 Sign You Have Abdominal Fat — Eat This Not That

If you’re concerned about abdominal fat, you’re not alone. Many people struggle with excess fat around their midsection, and it can be difficult to know how to address it. As a doctor, I’m here to tell you that there are certain signs that can indicate you have abdominal fat, and I’m also here to tell you what you can do about it.

The most obvious sign that you have abdominal fat is the presence of a “muffin top” or “love handles” around your waist. This is a telltale sign that you have excess fat in your abdominal area. Other signs include feeling bloated after eating, having difficulty buttoning your pants, and having a protruding stomach.

If you’re concerned about abdominal fat, the best thing you can do is to make changes to your diet and lifestyle. Eating a balanced diet that is low in processed foods and high in fruits, vegetables, and lean proteins is key. Additionally, getting regular exercise and getting enough sleep are important for maintaining a healthy weight. Finally, reducing stress can also help you to reduce abdominal fat.

If you’re looking for specific foods to help you reduce abdominal fat, there are certain foods that can help. Eating foods that are high in fiber, such as beans, legumes, and whole grains, can help to reduce abdominal fat. Additionally, eating foods that are high in protein, such as lean meats, fish, and eggs, can help to reduce abdominal fat. Finally, eating foods that are high in healthy fats, such as avocados, nuts, and seeds, can also help to reduce abdominal fat.

If you’re concerned about abdominal fat, it’s important to make changes to your diet and lifestyle. Eating a balanced diet, getting regular exercise, getting enough sleep, and reducing stress can all help to reduce abdominal fat. Additionally, eating certain foods that are high in fiber, protein, and healthy fats can also help to reduce abdominal fat.

Belly fat isn’t just uncomfortable, it’s unhealthy and causes severe health issues. “Excess body fat has serious consequences for health. It’s associated with high levels of LDL (‘bad’) cholesterol and triglycerides and low levels of HDL (‘good’) cholesterol. It impairs the body’s responsiveness to insulin, raising blood sugar and insulin levels,” Dr. Sanul Corrielus MD, MBA, FACC Board Certified Cardiologist CEO, Corrielus Cardiology tells Eat This, Not That! Health. “Excess body fat contributes to major causes of death and disability, including heart attacks, strokes, high blood pressure, cancer, diabetes, osteoarthritis, fatty liver, and depression. Faced with these risks, it’s no wonder that you want to know how much you should weigh. But this common and important question is the wrong question. For health, the issue is not how much you weigh, but how much abdominal fat you have.” Dr. Hector Perez, Chief Surgeon for Renew Bariatrics adds, “Abdominal fat is unhealthy because it can lead to health problems such as heart disease, stroke, and type 2 diabetes. Abdominal fat is also known as visceral fat, and it’s the type of fat that surrounds your organs. Too much abdominal fat can damage your liver, pancreas, and other organs.” Having a little abdominal fat is normal and nothing to worry about, but ETNT Health spoke with experts who revealed how much is too much and signs of abdominal fat to watch out for. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs COVID is Hurting You—Even After a Negative Test.

Doctor measures a patient's waist.
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Dr. Gracen Lake, a molecular biology, internal medicine expert from esourceresearch.org explains, “An increase in the circumference of your waist. Your jeans may feel tighter, and you may feel the need to relax your belt a little further. To find out your waist size, take a fabric tape and measure around your navel. If your waistline measures more than 40 inches (for males) or more than 35 inches (for women), you are at significant risk of developing a heart attack or stroke (for women). If you’re a guy with a waist size of 37.1 to 39.9 inches or a lady with a waist size of 31.6 to 34.9 inches, you’re at intermediate risk.”

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Person measuring their waste line
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Dr. Lake says, “You may also check for potential abdominal obesity by calculating your waist-to-hip ratio. Measure your waistline at the navel while your abdomen is relaxed. Then, measure your hips at their broadest position. Subtract your waist size from your hip size. When that ratio surpasses 0.95, the danger of a cardiac arrest or stroke doubles for males; when it exceeds 0.85, the risk goes up for women.”

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Body fat analysis with electronic bioelectrical impedance scale at weight loss clinic.
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Sarah Anderson, a cardiology and functional medicine nurse practitioner says, “The best way to measure belly fat is by having a BIA done (Bioelectrical Impedance Analysis). This accurately measures your body composition. The ideal range of body fat is 15-20% for men and 20-30% for women.”

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Anderson states, “Visceral adiposity, or excess abdominal fat is very unhealthy for the body. It increases the risk of a multitude of metabolic chronic health conditions such as heart disease, high blood pressure, diabetes, stroke, metabolic syndrome, sleep apnea, heart arrhythmias. Abdominal fat also causes hormonal imbalances which can cause insulin resistance and a self-perpetuating cycle of obesity and difficulty losing weight.”

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Woman reaching for chip and holding soda in processed junk food array on table with popcorn
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“Poor diet (processed foods) containing too many calories, lack of exercise, hormonal imbalance such as insulin resistance,” says Anderson.

Dr. Lake adds, “It is quite typical for women to gain belly fat throughout menopause. Menopause affects each woman differently, but in general, it causes fat to be deposited in the belly instead of the thighs and hips.”

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high protein foods
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According to Dr. Lake, “Getting enough protein in your diet might help you lose weight. Because protein takes longer to be broken down than other macronutrients, high protein diets may aid weight reduction and maintain healthy body weight by increasing satiety. Protein also aids in muscle repair and development, resulting in a greater metabolism and far more calories burned during rest.”

Anderson adds, “The best way to prevent abdominal fat, particularly as we age, is to eat healthy REAL food. Avoid processed foods (anything that comes in a package) and sugar. Additionally, staying active — both physically and socially. Surround yourself with uplifting and positive people who practice healthy behaviors and you will find it easier to stick to your goals too.” And to live your healthiest life, don’t miss this life-saving advice I’m a Doctor and Here’s the #1 Sign You Have Cancer

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