A pot belly is an alarming sign that you need to be extremely concerned about your health, even if you have skinny legs, arms, and bottom.
According to a study examining cardiovascular and total mortality risks linked to central obesity and normal body mass index (BMI), men who have excess belly fat also have double the mortality risk of those who are obese or overweight while women with similar fatty bellies have 1.5 times higher chances of dying.
This is even more shocking considering that obesity comes with higher risks of getting cancer, diabetes, a stroke, or a heart attack. Strictly speaking, your beer belly might be killing you, even though you’re slim everywhere else and have a “healthy” BMI.
“I am not fat!”
Dr. Francisco Lopez-Jimenez, the co-author of the study, shares with us the things some of his patients with a normal BMI told him: “why is it necessary to exercise when the BMI is normal?”
“I am not fat.” “My BMI is normal, I can eat whatever I want.” But when you have a paunch, you shouldn’t mind your BMI and rather concentrate on healthy eating and regular exercise.
I hope that people, who say they’d eat whatever they want to even out their body’s, are joking, said fat Lopez-Jimenez. Other studies revealed that people who have a large waist-to-hip ratio are at higher risk of various cardiac problems and also
Deep Deadly Fat
A scary reason why belly fat is so deadly is the type of fat that enjoys hanging out in your tummy area and ends up traveling deep inside your body until it finally rests and accumulates around your vital organs.
Then, your liver turns this fat into cholesterol which can find a way to your bloodstream and begin building up along the arteries. An excess amount of cholesterol causes the arteries to start hardening, leading you to stroke or heart attack.
The fat that goes deep into your body is the first culprit when it comes to insulin-resistance. Dangerously, the latter can easily develop into type 2 diabetes and can also result in inflammation that may be to blame for many serious chronic diseases.
The deep layer of fat can decrease your muscle mass and increase your glucose levels. Interestingly, muscle mass reduction can be quite damaging since muscle plays a major role in protecting your heart health.
How to Flatten that Deadly Belly
Experts recommend people with large bellies to start by switching to a healthy diet, a very good example is the Mediterranean diet, in which you should avoid processed food, eat meat sparingly, and consume more whole grains, plants, and nuts. Consider adding these Belly-Fighting foods to your diet:
– Zero-belly-fat drinks, plant-based smoothies that contain fiber, healthy fat, and protein.
– Eggs. They contain choline, a nutrient that turns off the genes for visceral fat gain.
– Red Fruits, such as apples. The deeper the color, the more they will effectively help turn off obesity genes.
– Olive Oil, and other healthy fats, that can keep you feeling full longer and keep your weight down.
– Beans. They are rich in fiber and starch, which require harder work to be processed by your body.
– Almonds or Soy. The plant protein can help you lose weight by boosting your energy, blocking fat absorption, and suppressing appetite.
However, diet alone is not enough to flatten your belly. Check out the following ideal combination to waive one last goodbye to your belly fat.
Eat Healthily, Exercise Regularly, and Keep Calm
We’ve already discussed the diet, but how much exercise is needed to burn off this type of fat?
Experts suggest regular cardio by having either a 50-minute walk 3 days per week or a 30-minute walk 6 times a week.
To reap greater benefits, you may consider adding some weight or resistance training to your exercise routine. This will help you boost your muscle mass which will eventually provide protective effects to ward off heart attacks and diabetes.
Also, it’s crucial to reduce the amount of stress in your daily life. Many studies have shown that individuals who are often stressed out are more likely to have extra belly fat.
If your job is the main source of stress, try to practice deep breathing as many times as you need every day, listen to relaxing music, enjoy your breaks to the fullest by eating your favorite healthy meal, engaging in positive conversations, or simply walking, and you can also meditate or start your mornings with a yoga session, but above all, stick to a positive attitude and make sure to get enough sleep every night, including weekends.
The perfect combination of diet, exercise, and relaxation will definitely help you get rid of your troublesome beer belly and enjoy a longer, healthier life.