Filed under: Chronic Disease, Exercise, Healthy Lifestyle, weight loss | Tags: abdominal fat, belly fat, visceral fat
You’ve probably heard about the pear-shaped body vs. the apple-shaped body. The pear shape, characterized by more fat in the hips/butt/thighs, is seen as less problematic than the apple shape, where more fat is carried around the mid-section. Why does it matter where the fat is concentrated, anyway?
The fat that accumulates in the abdominal area is known as visceral fat; it lies deep in the abdominal cavity, and pads the spaces between our organs. Fat cells—particularly abdominal fat cells—are biologically active, meaning that they essentially function as an organ that produces hormones and other substances that can affect the functioning of our bodies. And the substances released by these excess cells have been linked to increased risk of heart disease, type 2 diabetes, breast cancer, and gallbladder problems.
The good news is that you can tackle belly fat. Regular moderate-intensity physical activity, for 30-60 minutes a day, will do wonders—walking, biking, aerobics, swimming, dancing, or any other type of cardio will work. Strength training can play a role as well in helping to trim your middle, but sit-ups and crunches—while they can firm your abs—won’t get rid of the visceral fat.
Diet-wise, you’ll want to avoid the usual villains—white flour and sugar, trans fat, and excess saturated fat. And eat plenty of fiber-rich foods.