The Health Dangers of Belly Fat

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Hello, do you have too much belly fat? Everyone knows someone who has too much belly fat. No matter what belly fat is called; a spare tire, a pot-belly or a beer belly, it’s very dangerous and belly fat has many health risks. The health dangers of belly fat are quite serious and can be quite alarming.

The Health Dangers of Belly Fat

Belly fat is not like any other fat on your body. It is far more serious and the health dangers of belly fat can increase your chances of getting some serious health problems. If you carry too much fat around your waist, you are far more likely to develop health problems than if you were to carry it in your hips and thighs. Belly fat can increase your chances of developing a number of serious health issues, including:

Belly Fat
  • Heart disease
  • High blood pressure 
  • Cardiovascular disease 
  • Type 2 Diabetes
  • Metabolic Syndrome
  • Breast cancer
  • Sleep apnea
  • Gallbladder problems


Types of Belly Fat

Belly fat is the accumulation of abdominal fat that results in increased waist size. Belly fat is also known as central adiposity or abdominal obesity. Belly fat increases as you get older, mainly after pregnancy or when you start to drink too much. That’s why they call it a “beer belly!”

Excess abdominal fat, abdominal obesity, or belly fat is linked with a higher risk of insulin resistance and is one of the main causes of metabolic syndrome. But not all abdominal fat is equal. As a matter of fact, there are two types of belly fat, subcutaneous fat, and visceral fat.

The fat that rests between your skin and the abdominal wall is known as subcutaneous fat. It’s the type of fat that you can pinch. It is located under your skin, between your skin, and muscles. Subcutaneous fat is not directly linked to metabolic risk, and with small amounts of this type of fat, will not increase your risk of disease.

The next layer of fat, the fat that surrounds your internal organs is known as visceral fat. It is linked to metabolic syndrome and other health conditions such as Type 2 Diabetes and heart disease. Visceral fat is very dangerous because it releases dangerous compounds into your body that are biologically active and can produce an excess of hormones.

Many studies have been done on visceral fat. And many researchers describe it as an active organ in the body that creates hormones and inflammatory substances. According to one researcher, Dr. Lewis Kuller, MD, DPH., visceral fat turns into fatty acids that can seep into the liver and muscle of the body. In his study, Dr. Kuller says that this type of drainage causes various changes in your body such as an increase in bad LDL cholesterol and triglycerides. Along with this reaction, insulin can stop being effective in controlling blood sugars, which in turn, results in insulin resistance. This Insulin resistance often leads to Type 2 Diabetes and other conditions such as heart disease.

Belly Fat in Men


Men are more likely to have heart disease because they tend to collect more belly fat than women, and they tend to get belly fat earlier in life. A recent study showed that too much of this type of fat in men is a risk for “all-cause mortality”, which means death from any kind of cause. Men who have too much belly fat are more prone to have erectile dysfunction when they over the age of 60.


Belly Fat in Women

Belly fat in women can cause a severe hormonal imbalance. For example, after a woman goes through menopause the hormonal changes that take place can cause fat to gather in the belly. In addition, the hormonal imbalance caused by this type of fat can also lead to breast cancer in women, where the risk is 1/3 higher than that in women without it.

It can also cause inflammation in the body. Not only does it cause inflammation, but this inflammation can lead to a variety of different health conditions and diseases. According to one Danish study, women are five times more likely to die from heart disease when they have lots of belly fat, large waists, and high levels of fat in the bloodstream.


What Causes Belly Fat?

Causes

There are many factors that cause someone to have excessive amounts of belly fat. We usually put on more belly fat when we get older, especially when we become middle-aged, after pregnancy, or we drink too much alcohol. But regardless of how we put it on, we want it off and we want to eliminate it.

Heredity plays an important role in having belly fat. If your parents or any other close relatives have/had a lot of belly fat, you will have a better chance of having a lot of belly fat. The problem with belly fat is that it can be inherited and be passed down from generation to generation.

Probably, the most common causes of belly fat are that we have poor dieting habits and we exercise very little.  We eat too much sugar, processed foods, drink too much alcohol, and we don’t eat enough protein and fiber. These days people live on a fast food diet and never take the time to go to the gym.

So now the question is how can you get rid of belly fat?

Change Your Diet

Good nutrition is the key to losing belly fat. Have you ever heard the phrase, “Abs are made in the kitchen, not the gym.” This is very true because you must eat a healthy diet to lose belly fat and keep it off!

First, to eliminate belly fat, you must reduce your intake of processed foods which are commonly packed with sugar and high-fructose corn syrup. Because eating too much sugar can cause you to gain weight, thus, belly fat, and you increase your risk of metabolic diseases.

Second, consume higher amounts of protein. Studies which have been conducted on high-protein diets, say that if you consume higher amounts of protein, you have greater feelings of fullness which may mean a lower calorie intake. Recent studies have concluded that overweight and obese men who made protein 25% of their daily calorie intake, their appetite control and feelings of fullness increased by 60%. A protein intake of around 25 -30% of your daily calories may increase your metabolism by up to 100 calories per day.

Third, make sure you increase your fiber intake. Vegetables high in soluble fiber have shown to help with weight loss and the reduction of belly fat. Taking vegetables high in fiber may increase your feelings of fullness and decrease your calorie intake over time.

Fourth, you should control your portions of food intake. Eating fewer food portions will lower your calorie intake and eventually allow you to lose weight and belly fat.

Exercise

But it’s not just enough to get your diet right. You also need to start exercising. Exercising and eating right will help keep your metabolism revved up. And the best part is you don’t have to work out a long time to see the results. All it takes is 30 minutes a day of exercise and you would be surprised how fast your body starts to change. When you workout, be sure to incorporate resistance training. The more muscle you build the more fat you will burn during a 24-hour period.

So, ladies don’t be afraid to increase your muscle mass. It will go a long way towards helping you shed those extra pounds.

No matter what you call it, spare tire, pot-belly or beer keg, having excess fat in your abdominal area is not a good thing. As a matter of fact, it presents a very serious danger.

In conclusion, you need to get your diet in check. No more eating unhealthy fast food, 5 nights a week. It’s time to start cooking and start consuming whole foods, more fiber, more protein, control your portions, and cut out sugar. You need to start eating lots of fresh veggies, fruits, and proteins. Your daily diet should include things like: broccoli, spinach, carrots, oranges, pineapples, mango, and chicken are all great for losing weight.

You must also combine a healthy diet with an exercise program.  Simply going on a diet is not enough.  You should combine your diet with a 30 minute Cardo exercise program at least 3 to 4 times a week.  And soon the weight and belly fat will come off.

 

 

27 thoughts on “The Health Dangers of Belly Fat”

  1. Love the header of your site – great background picture!
    Very informative post with great tips. I myself have improved my diet over the years, so I’ve been able to stay relatively lean as my metabolism slows down.
    Minimizing sugar is huge. Not only does it help prevent extra fat, it helps your brain perform better when you aren’t filling yourself with junk you don’t need. Much easier to be motivated and active with the right foods in your body.
    I also feel very fortunate to enjoy exercising!
    Keep up the great work,
    Ben

  2. Great topic to write about! Seems that health issues of obesity are one of the most neglected health issues of modern times. Having taken off fifty pounds and maintained my weight goal for over a year now. How I feel physically and mentally are surprising.

    Great job of covering the facts that there is more than just diet involved in riding the body of excess fat. It involves lots of life style changes to maintain loss of fat.

    There are so many what I call fade diets that people loose weight quickly and then think they can go back to their old eating habits. Just as quickly as they lost the weight it comes back.

    Thank you for presenting the facts in such a good manner.

  3. Thanks for this post. I’m right at the border of obesity so this article definitely applies to me. I didn’t know that the harmful fat we store is called visceral fat but now I know more of the harmful effects it does on our body. Not to mention all that excess weight does to our joint which leads to arthritis. I’m still young so I still have time to be more mindful of my intake and do some exercise

  4. Amen to “Abs are made in the kitchen not the gym.” I feel like that is a big misconception to a large part of the population. You’ve encompassed that a healthy body requires attention from several areas of life, not just walking into a gym and sweating.

  5. Great post and very well explained.
    I’m trying to lose weight at the moment , so found this article very informative and with very helpful tips on what diet to follow and how often I should exercise to lose weight especially belly fat which is my problem area. Thank you for sharing.

  6. And all the time I’ve been thinking that considering I’m a woman having a heart attack is something I shouldn’t worry about…
    Apparently, I’ve missed the Danish research!
    And I couldn’t agree more with you – the belly fat is more dangerous than most of the people probably think.
    I keep reminding myself about that too.
    Once again, you never fail to deliver on a well-written and in-depth content.
    I really hope that you’ll keep your work going just like you have so far!

  7. I love how you broke it down and explained the process of gaining and losing belly fat. I honestly think some people have trouble with losing and keeping the weight off. I think also I like how you stressed the 50/50 thing about exercise and dieting.

  8. Thank you for a very informative and helpful article. I really enjoyed reading it!

    It seems that the older one gets the harder it is to lose the belly fat. I must admit I don’t cook much and do tend to eat out a lot which I know is not good for me.

    I have started going to the gym 5 days a week and work out very hard. I do 45 minutes on the bicycle followed by matt exercises and then finish off with 20 minutes of weight training. In your opinion is this too much?

    1. Hello Moni,

      Thanks for your comments! I do think going to the gym 5 days a week is a much unless you work different parts of your body when you go. At the present, I can’t go to the gym and workout like I did. I have just had a back fusion and a neck fusion. If you read about me, I had a bad parachute jump in Desert Storm and as a result, I’ve had 16 surgeries. Each of my limbs has been operated on. But when I was in the Army, I went to the gym 6 days a week. I would work out with heavy weights, but I would work on different parts of the body. You have to let these parts rest and regroup. If you don’t, it will just tear down your muscles. I do thing I was a bit excessive though. I also ran 5 miles a day, 6 days a week resting on Sunday. But as an Army Ranger, I had to stay in the best shape possible. I believe if you go 5 days a week, 2 of the in-between days, work primary on your abs and take it easy!

  9. Wow! I learned a lot from this article. Giving up sugar, cutting back out refined flour, and increasing my protein consumption has made a huge difference in my weight. I also have more energy and can think more clearly. Even though these changes have benefitted me, I didn’t understand why. You have shared some great information; thanks!

  10. This was refreshingly thorough and scientifically correct article on the whole belly fat issue! One thing I would add that high intensity training like HIIT and strength training is exceptionally good at reducing visceral fat, especially on men. They both increase your metabolism, increase your muscle mass but it’s apparently the hormonal adaptations that drive visceral fat consumption. Great stuff!

  11. Hi,
    That is a great post and a reminder why I need to keep working on improving my eating habits. I have a few guilty pleasures that I need to get rid of and increase the vegetables and protein.

  12. Love the picture of the pig ha ha. If that’s not enough to make people want to lose their dangerous belly fat then I don’t know what is !
    The keys to this are definitely exercise and a low sugar diet; both of these things helped me to shift my belly fat.

    Keep up the great work!

  13. Another great article! I love your writing style! It’s full of information, easy to read & follow, and very honest. I know I can certainly benefit from what you’re saying.
    My boyfriend is very overweight and mostly in his belly. He is 45 years old now and seems to not worry about his weight at all. He has trouble sleeping and well… I would too if I breathed like he does when I slept. He’ll breath and stop breathing, breath and stop breathing, all night. It has scared me several times. He say’s its normal for him and that he’s been told he has done that all his life, but I know it has something to do with his extra weight. This may be something you can write about one day.
    I will share your site with him. I appreciate your well put together information. We could all use a little extra help getting our diets in order for a healthier lifestyle.
    Best of health,
    Devara

    1. Thanks, Devara, for your comments. The problems with your boyfriend should scare you and him both. He has sleep apnea and that’s why he stops breathing when we sleep. It is because of his belly fat. My younger brother is very overweight and has been his entire life. He has a lot of belly fat and he has sleep apnea. He also stops breathing at night and has had to get a machine. I would suggest he see a doctor. Thanks againl

  14. Hi Danny

    Great article it looks like we don’t say it enough or talking on the air but this is a very informative article and should be shared at the maximum. Keep it up

    Kind Regards
    Shaka

  15. Danny,
    I am a person that cannot exercise like others also. I find that eating the right foods in moderate amounts keeps my waist line in check. I am just starting to walk without a lot of pain and take laps around the house.
    What do you think is a good cardio exercise for someone that has a bad foot that will not allow them to walk long distances or jog. I do not have a gym to work out at, something I could do around the house.
    John

    1. John, I am in the same sinking boat as you are. If you’ve ever read my profile you will know that I had a bad parachute landing in Desert Storm as an Army Ranger. This caused me to have 14 surgeries (on every limb I have). Then on Veteran’s Day, 2017, I was hit in the rear of my truck in Florida. This caused two more herniated discs in my neck of which I already had a previous neck fusion and 4 more herniated discs in my back which caused me to have a total lower back fusion (my 6th back surgery). I have lived in severe chronic pain for 28 years. I have been too many pain management doctors and I am currently visiting the one I like now. I have been on countless narcotic pain meds and muscle relaxers and am now on my 2nd go around of morphine which helps very little. I’ve had every type of physical therapy and I’ve had at least 25 epidural nerve blocks. Surgeries have caused me to contract spinal meningitis and staph infection. Before these last two surgeries, I got up to walking 3 1/4 miles, 6 days a week. Because of this last back fusion, I fall a lot and for the last 6 weeks, I am having trouble putting weight on my right side. But I will not give up cause I have too much to lose. I talk care of my 30-year-old son who has Autism by myself (his mother just threw him away because she had 4 children by someone else) and I will be getting married to my childhood friend of 53 years in the late Spring. Now I am starting over with the walking, but I have to watch myself. Long story short, since you are unable to walk a lot, I would suggest leg raises, a few crunches each day, I don’t know if you are able to do pushups, but if you can do a couple of sets,12 each, a day starting out, side leg lifts each day, chair reverse raises (get a dining chair and like you are going to sit but get down and raise your arms from the sit of the chair to full extension of your arms. Try these and I will get back with you to see what we can come up with for more exercises. Danny

  16. What a dangerous thing to carry around in our body! I have always been so very concious of my belly fat. Yeah, as soon as I start to put on a little weight, I start to think about the muffin top and the diseases that can come with it. For sure, just thinking about the illnesses from it is the push factor to exercise and eat right. Very informative post. I had no idea about the types of belly fat. Will definitely forward to my loved ones. Those images will certainly get them going to lose their belly fat.

    Comment

  17. Yikes! I did not realize there were so many health issues that can arise from belly fat. Especially type 2 diabetes! Boy, this makes me want to make sure I keep mine right where it is…..fat free! I agree that it starts in the kitchen. And processed/boxed foods are really not good for your body period. I agree!

  18. Excellent post and really well written.

    As it’s January I am trying to get my waist line down to a 34 from a 36. Aswell as trying to train I am trying to eat a lot better as I do have belly fat. I knew there were health implications with belly fat but you have explained a lot more to me and has actually gave me the motivation to keep up the training and healthy eating.

    Thanks for sharing and keep up the great work.

    All the best,

    Tom

  19. I have been struggling to lose my baby weight and I found your article very helpful. However, I’m bit curios about weightloss strategies after post-partum. It would be helpful if you can share some tips on that. Thanks!

    1. Thanks, Demi, I am working on getting out an article about this subject. I hope to have it out after this next article. I hope it will be helpful.
      Good luck!

  20. Wow, i didn’t know belly fat was more dangerous than fat in other parts of the body. I used to have a bit of a belly but i lost it (i started working out). I never really though much of it but your article has opened my eyes. I wish ran into it before i started working out. Thanks for sharing.

  21. As a guy, I did not know you could suffer from erectile dysfunction (ED) from excessive belly fat. I am glad you made me aware of this issue. I want to keep slim and slender the rest of my life just for that reason alone. No one should have to suffer from ED.

    I do have a question though. What is your number one type of exercise for shedding belly fat? It is always interesting to hear the variety of responses I get.

    Thank you for sharing and I hope you make it a great day!

  22. Wow, thank you so much for this article!
    I know that being fat is not good and healthy, I was always trying to exercise and to eat healthy (I failed from period to period because of different circumstances). But I honestly didn’t know that bally fat can cause all those health problems!

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