Introduction
Having a large belly can be a sign of many health issues, including a dangerously high level of belly fat. Belly fat is a type of fat that accumulates around the midsection and can be linked to a variety of health problems, including heart disease, diabetes, and even certain types of cancer. In this article, we will discuss the #1 sign that your belly fat is dangerously high and provide tips on how to reduce it. We will also provide some helpful tips on what to eat and what to avoid in order to keep your belly fat in check.
The #1 Sign Your Belly Fat is “Dangerously High” — Eat This Not That
If you’re concerned about your belly fat, you’re not alone. Belly fat is a major health concern for many people, and it’s important to know the signs that your belly fat is dangerously high. Here are the top signs that your belly fat is too high and what you can do to reduce it.
1. Your Waist Measurement is Too High
Your waist measurement is one of the most important indicators of your overall health. If your waist measurement is more than 40 inches for men and 35 inches for women, then your belly fat is considered dangerously high. To measure your waist, use a tape measure and wrap it around your waist at the level of your belly button.
2. You Have an Apple-Shaped Body
If you have an apple-shaped body, then your belly fat is likely too high. People with an apple-shaped body tend to carry more fat around their midsection, which can increase their risk of health problems. To determine if you have an apple-shaped body, look at your body from the side. If your waist is wider than your hips, then you likely have an apple-shaped body.
3. You Have a High Body Mass Index (BMI)
Your BMI is another important indicator of your overall health. If your BMI is over 25, then your belly fat is considered dangerously high. To calculate your BMI, divide your weight in kilograms by your height in meters squared. If your BMI is over 25, then it’s time to take action to reduce your belly fat.
What You Can Do to Reduce Your Belly Fat
If you’re concerned about your belly fat, there are several steps you can take to reduce it. First, make sure you’re eating a healthy, balanced diet that’s low in saturated fat and sugar. Additionally, make sure you’re getting enough exercise. Aim for at least 30 minutes of moderate-intensity exercise, such as walking or jogging, five days a week. Finally, make sure you’re getting enough sleep. Aim for seven to nine hours of sleep each night.
If you’re concerned about your belly fat, it’s important to take action to reduce it. By following a healthy diet, getting enough exercise, and getting enough sleep, you can reduce your belly fat and improve your overall health.
Worried about your belly fat? You’re not alone—according to the CDC, 59% of U.S. adults have abdominal obesity, the prevalence of which has increased by 28% over 18 years. This is concerning considering excess weight around the abdomen is linked to a host of dangerous health conditions including heart disease and diabetes. Here are five signs your abdominal fat needs to be dealt with, stat. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Multiple studies show that poor sleep leads to excess belly fat, and excess belly fat then further disrupts sleep. “Inadequate sleep appears to redirect fat to the more dangerous visceral compartment,” says cardiologist Virend Somers from the Mayo Clinic in Minnesota. “Importantly, although during recovery sleep there was a decrease in calorie intake and weight, visceral fat continued to increase. This suggests that inadequate sleep is a previously unrecognized trigger for visceral fat deposition, and that catch-up sleep, at least in the short term, does not reverse the visceral fat accumulation.”
Not only can chronic stress cause belly fat through cortisol, but stress can lead to overeating. “While cortisol levels play a role, the bigger issue can be that when we’re more stressed, we tend to be less mindful of our eating,” says David Creel, Ph.D. “It is common for people to turn to food for comfort or to distract themselves from stressful life circumstances.”
Studies show the type of alcohol you choose to drink can have a direct impact on your belly fat. “Drinking beer and spirits is linked to elevated levels of visceral fat – the harmful type of fat that is associated with an increased risk of cardiovascular disease, metabolic syndrome, and other health complications – whereas drinking wine shows no such association with levels of this harmful fat and may even be protective against it, depending on the type of wine consumed,” says Brittany Larsen, Ph.D. Candidate in Neuroscience & Graduate Assistant, Iowa State University.
If you live a very sedentary lifestyle, abdominal fat could be a cause for concern. “Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity (such as brisk walking) and strength training (exercising with weights),” Harvard Health advises. “Spot exercises, such as sit-ups, can tighten abdominal muscles but won’t get at visceral fat. Exercise can also help keep fat from coming back.”
The quickest way to find out just how dangerous your abdominal fat might be is to use a tape measure. “You can use a tape measure to get a good idea of whether you’ve packed on too many pounds around your abdomen,” says Julie Chen, MD. “Place the tape measure around your belly button and level the sides at the top of your hip bones. For men, a waist measurement of 40 inches is a sign of too much visceral fat. For women, a waist measurement of 35 inches is considered high risk.”
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