Introduction
Having excess abdominal fat can be a sign of a serious health risk. It can increase your risk of developing chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer. It can also lead to a decrease in your quality of life. Knowing the signs of dangerous abdominal fat can help you take steps to reduce your risk and improve your overall health. In this article, we will discuss the signs of dangerous abdominal fat and provide tips on how to reduce it. We will also provide some healthy eating tips to help you make better food choices and reduce your risk of developing dangerous abdominal fat.
Signs Your Abdominal Fat is “Dangerous” — Eat This Not That
Having too much abdominal fat can be dangerous for your health. It can increase your risk of developing serious health conditions, such as heart disease, stroke, and type 2 diabetes. But how do you know if your abdominal fat is “dangerous”? Here are some signs to look out for:
1. Your Waist Measurement is Too High
Your waist measurement is an important indicator of your abdominal fat. Men should aim for a waist measurement of less than 40 inches, while women should aim for a waist measurement of less than 35 inches. If your waist measurement is higher than these numbers, it could be a sign that your abdominal fat is “dangerous”.
2. You Have an “Apple” Shape
If you have an “apple” shape, it means that you carry most of your weight around your midsection. This is a sign that you have too much abdominal fat. People with an “apple” shape are more likely to develop serious health conditions, such as heart disease and type 2 diabetes.
3. You Have a High Body Mass Index (BMI)
Your BMI is a measure of your body fat based on your height and weight. A BMI of 25 or higher is considered overweight, and a BMI of 30 or higher is considered obese. If your BMI is in either of these ranges, it could be a sign that your abdominal fat is “dangerous”.
4. You Have a High Waist-to-Hip Ratio
Your waist-to-hip ratio is another important indicator of your abdominal fat. It is calculated by dividing your waist measurement by your hip measurement. A ratio of 0.85 or higher for women, and 0.90 or higher for men, is considered a sign of too much abdominal fat.
What to Do if You Have “Dangerous” Abdominal Fat
If you have any of the signs mentioned above, it’s important to take action to reduce your abdominal fat. The best way to do this is to make healthy lifestyle changes, such as eating a balanced diet and exercising regularly. You should also talk to your doctor about any medications or supplements that may help you reduce your abdominal fat.
If your waist measures 35 or more inches as a woman or 40 or more inches as a man, you may have a dangerous amount of abdominal fat—also known as visceral fat. “Visceral fat coats some of your internal organs and hangs down like an apron from your large intestine,” says gastroenterologist Samuel Klein, chief of the Division of Geriatrics and Nutritional Science at Washington University School of Medicine in St. Louis. “It’s associated with an increased risk of metabolic diseases, including insulin resistance, high blood pressure, diabetes, cardiovascular disease and fatty liver disease.” Here are five signs your belly fat is dangerous. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Abdominal fat which is hard and protruding is particularly concerning. “A person with a very firm beer belly is at even higher risk for health problems,” says Daniel Allan, MD. “That is because it is typically caused by a high accumulation of internal organ (or visceral) fat. This is the fat that is located in the organs themselves and between the organs inside your abdomen. It is packed in tightly and, as it builds up, it will push the abdominal wall outward, exaggerating the appearance of the beer belly. The abdominal wall itself is made of muscle and tough fibrous tissues and is very firm; thus the belly will feel hard.”
Long-term abdominal fat is linked to various cancers for both men and women. “There are not only cardiovascular risks in the long-term causing heart attacks and strokes down the road,” says Dr. Ray Schilling. “There is a danger of fat deposits in the liver, called fatty liver disease. In time this can turn into liver cirrhosis and in some cases develop into liver cancer. Because belly fat causes inflammation in the system including in the lining of the blood vessels, this can in time also affect the immune system, weakening it and eventually allowing cancer to develop. Common cancers that are associated with obesity are breast cancer, ovarian cancer and uterine cancer in women, prostate cancer in men and pancreas and colon cancer in both sexes.”
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It’s possible to be slender and still carry dangerous visceral fat. “I see these people all the time,” says Dr. Daniel Neides, medical director at Cleveland Clinic’s Wellness Institute. “On the outside they look incredibly healthy, but on the inside they’re a wreck.”
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Visceral fat is closely linked with a bad diet—so if you aren’t following a healthy diet (for example, the Mediterranean diet), chances are your belly fat will only get worse. “When you’re eating a diet high in sugar and processed foods, it causes visceral fat storage, and that can lead to all sorts of risk factors of being overweight,” says Dr. Mark Hyman.
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If regular exercise isn’t a part of your lifestyle, there’s little to no doubt your belly fat is dangerous and could lead to serious health issues. “Visceral fat can affect local organs or the entire body system. Systemically it can affect your heart and liver, as well as abdominal organs,” says cardiologist Dr. Ian J. Neeland, Assistant Professor of Internal Medicine. “When studies use weight or body mass index as a metric, we don’t know if the interventions are reducing fat everywhere in the body, or just near the surface. The location and type of fat is important. If you just measure weight or BMI, you can underestimate the benefit to your health of losing weight. Exercise can actually melt visceral fat.”