Many people will encounter such a problem in their daily life, their limbs look thin and thin, but the waist and abdomen look particularly fat, and this part of the fat is difficult to lose. This condition, known as abdominal obesity, is quite common in the population.
In men, abdominal obesity can be diagnosed if the waist circumference is greater than 90 cm, while the standard for women is a waist circumference of more than 85 cm. Abdominal obesity not only affects appearance, but may also increase the risk of several diseases.
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Causes of abdominal obesity
Abdominal obesity, also known as apple-type obesity or central obesity, refers to a type of obesity in which fat accumulates mainly in the abdomen and surrounds internal organs. Causes of abdominal obesity may include the following:
Unhealthy eating habits
Excessive intake of high-calorie, high-fat, high-sugar and high-salt foods, especially sugar-sweetened beverages and processed foods, can lead to energy intake exceeding expenditure, and excess energy is stored in the abdomen in the form of fat.
Lack of exercise
Being sedentary and lacking in adequate physical activity can lead to reduced energy expenditure, which in turn leads to fat accumulation, especially in the abdomen.
Metabolic factors
As people age, their metabolism may slow down, resulting in reduced energy expenditure, and if their eating habits remain unchanged, they can easily lead to the accumulation of belly fat.
Medication side effects
Certain medications, such as certain diuretics, corticosteroids, and antidepressants, may cause weight gain, especially belly fat.
pressure
Long-term stress causes the body to produce more cortisol (a stress hormone), and high cortisol levels are associated with an increase in belly fat.
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Dangers of abdominal obesity
Cardiovascular disease
Abdominal obesity is associated with risk factors such as high blood pressure, high cholesterol, and diabetes, which are important predictors of cardiovascular disease. Abdominal obesity can also lead to an enlarged heart and heart failure.
diabetes
Abdominal obesity is strongly associated with an increased risk of type 2 diabetes. Belly fat can affect blood sugar control by increasing the body's resistance to insulin.
Metabolic syndrome
Abdominal obesity is a key feature of metabolic syndrome, a disease state consisting of multiple metabolic abnormalities, including high blood pressure, high blood sugar, high triglyceride levels, and low HDL (good cholesterol) levels.
Liver disease
Abdominal obesity is associated with an increased risk of nonalcoholic fatty liver disease (NAFLD) and cirrhosis. The accumulation of belly fat can lead to liver inflammation and fibrosis.
Sleep apnea
Abdominal obesity can lead to sleep apnea, a sleep disorder that causes nocturnal apnea and daytime fatigue.
Fertility problems
Abdominal obesity has a negative impact on female fertility and may lead to irregular menstruation and infertility.
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How to improve abdominal obesity
Dietary modifications
Reduce your intake of foods high in sugar, fat and salt and choose whole grains, lean meats, fish, legumes, vegetables and fruits.
Control the size of your plate and avoid overeating.
Increasing your intake of dietary fiber, especially soluble fiber, such as apples, pears, oats, and beans, can help reduce belly fat.
Reduce alcohol intake, as alcohol can increase the accumulation of belly fat.
Increase physical activity
Engage in regular aerobic exercise, such as brisk walking, running, swimming, or cycling, with at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Incorporating strength training, especially for core muscles, such as sit-ups, plank braces, etc., can help strengthen the abdominal muscles and reduce belly fat.
Reduce sedentary time and get up often, such as using a standing desk, doing chores, or going for a walk.
Improves sleep quality
Make sure you get enough sleep each night, adults typically need 7 to 9 hours of sleep.
Improve sleep hygiene, such as keeping your sleeping environment quiet, dark and cool, and avoiding electronic devices before bedtime.
Avoid bad habits
Quit smoking, as smoking is associated with abdominal obesity.
Reduce the amount of time you spend sitting, and try to stand and move as much as possible.
Manage stress
Use relaxation techniques such as deep breathing, meditation, yoga or progressive muscle relaxation to manage stress.
Consider psychotherapy, such as cognitive behavioral therapy, to change poor eating and exercise habits