Introduction
Having too much abdominal fat can be a sign of poor health and can increase your risk of developing serious health conditions. It can also be a sign that you need to make some lifestyle changes to improve your overall health. In this article, we will discuss some of the sure signs that you have too much abdominal fat and what you can do to reduce it. We will also provide some tips on how to make healthier food choices and how to incorporate more physical activity into your daily routine. By making these changes, you can reduce your abdominal fat and improve your overall health.
Sure Signs You Have “Too Much” Abdominal Fat
Having too much abdominal fat can be a sign of poor health and can increase your risk of developing serious health conditions. If you’re concerned about your abdominal fat, here are some sure signs that you may have too much.
1. Your Waist Measurement is Greater Than Your Hip Measurement
If your waist measurement is greater than your hip measurement, it’s a sign that you may have too much abdominal fat. To measure your waist, wrap a measuring tape around your waist at the level of your belly button. To measure your hips, wrap the measuring tape around the widest part of your hips.
2. You Have an “Apple” Shape
If you have an “apple” shape, it means that your waist is larger than your hips and shoulders. This is a sign that you may have too much abdominal fat. To determine your body shape, stand in front of a mirror and look at your body from the side. If your waist is larger than your hips and shoulders, you have an “apple” shape.
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 the overweight or obese range, it’s a sign that you may have too much abdominal fat.
4. You Have a High Waist-to-Hip Ratio
Your waist-to-hip ratio is a measure of your abdominal fat. To calculate your waist-to-hip ratio, divide your waist measurement by your hip measurement. A ratio of 0.85 or higher is considered high, and is a sign that you may have too much abdominal fat.
5. You Have a High Waist Circumference
Your waist circumference is a measure of your abdominal fat. A waist circumference of 35 inches or more for women and 40 inches or more for men is considered high, and is a sign that you may have too much abdominal fat.
What to Do if You Have Too Much Abdominal Fat
If you have too much abdominal fat, the best way to reduce it is to make lifestyle changes. Eat a healthy diet that is low in calories and high in fiber, and get regular physical activity. If you need help making lifestyle changes, talk to your doctor or a registered dietitian.
If you’ve gone up a notch or two on your belt you’re not alone. Some reports say 42% of Americans have gained weight during the pandemic. Putting on a few pounds is normal, especially as we age, but how much is too much? And what about visceral fat—the fat around your belly, the kind that can lead to all number of health issues? Eat This, Not That! Health, talked to experts who weigh in on how to know when we have too much abdominal fat. Read the six signs to watch out for—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Extra fat in your midsection may not seem like a big deal, but Dr. Terrell Smith MD, MPH, Founding Physician of Spora Health, a telehealth platform offering primary care for people of color, says, “Abdominal fat can be sneaky. Because it’s tucked away inside your body, it can be easily forgotten, but can certainly have a negative impact on your health. You may not be seriously overweight, but that doesn’t mean you don’t have too much abdominal fat.”
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Dr. Smith explains” Figure out your waist-to-hip ratio. You can do this by measuring the smallest part of your waist (usually right above your belly button) and measuring the widest part of your hips. Then divide your waist circumference by your hip circumference to get your waist-to-hip ratio. Generally, a ratio above .85 for women and .90 for men indicates abdominal obesity. Keep in mind, waist-to-hip ratio is only 1 variable, as different people come in different shapes and sizes. However, it is useful in tracking your body changes over time.”
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According to Dr. Smith, “One telltale sign that your belly fat is putting you at risk is the size of your waist. No special blood tests or scans are needed, just a tape measure. The higher the number, the greater the danger your tummy might pose to your health.
- For women, a waist measurement of 35 inches or more is cause for concern.
- For men, a waist measurement of 40 inches or more could spell trouble.”
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If you’ve had to buy a larger size in jeans or pants, Dr. Smith says that’s an indication you might have too much abdominal fat. “If you have to move to a bigger pants size, even if your weight is considered normal for your height, or even if you haven’t noticed much weight gain, that’s still a sign it’s time to start taking action by eating healthy and exercising regularly. Early intervention helps keep those fat cells from building up in your abdomen!”
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Haylie Pomroy, a top Hollywood nutritionist and founder of the Haylie Pomroy Group reveals, “the best way you can determine if you have too much abdominal fat is by going to your belly button and measuring. Take three measurements: an inch above, at the button, and an inch below. These three measurements should be equal. If you measure wider above the belly button than below, you’re storing visceral fat. You can also determine if you’re using this area as a storage spot – do a pre- and post-bedtime measurement to help you determine if you have abdominal fat. If you’re more than an inch larger when you go to bed than when you woke up, that’s how you know – and that’s not good! Remember, try to do this right before bed so things like bloating or digestive reactivity have settled down.”
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A bloated belly isn’t just uncomfortable, but could lead to excess abdominal fat Pomroy explains. If you get a “food baby” you’re not processing your food properly, and we don’t want to measure at that moment. If you have an inch of growth before bed, that can mean there’s inflammation in that region that could lead to body fat gain. Once you create a fat cell you can never get rid of it, you can only shrink it to lose weight.” And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.