How belly fat affects your heart health
THE truth is nobody wants a big belly — it’s uncomfortable, it’s unattractive, and it’s simply not in our plan of body goals. And while for most people central adiposity is about body aesthetics, consultant general, laparoscopic and obesity surgeon Dr Alfred Dawes said that a thinner waistline could safeguard you against cardiovascular diseases that often plague people with heavy trunks.
“Belly fat can increase your risk of chronic diseases such as diabetes and cardiovascular disease. Genetically, people deposit fat into different regions. Some people are more likely to deposit excess fat below their waistline and this gives the characteristic pear shape obesity as it is called, while others tend to have more fat distributed in their trunk and midsection which is called apple obesity,” Dr Dawes said.
Dr Dawes pointed out that there is a difference between the type of fat that you carry — subcutaneous, which is usually under the skin primarily, or visceral, which accumulates around important organs, and your risk of heart disease.
“This means that it is not just to say that you are overweight, it is more important where you are carrying your weight. Fat that is generally around the midsection gives you a higher risk of heart disease versus fat that is below the waist in the hips and the buttocks. Fat that is also around the organs, or visceral fat, predisposes you to diabetes and heart diseases which can lead to heart attacks and strokes. Your risk for diabetes also increases with the distribution of fat around the midsection,” Dr Dawes advised.
Dr Dawes also notes that excess belly fat is also a marker for high levels of cortisol, which is a stress hormone that can lead to heart disease if it is chronically elevated.
“A common misconception is that once you are of normal body weight even when you have high levels of belly fat then you are fine. But that isn’t so; in fact, you are at a higher risk of cardiovascular disease than someone who would be considered obese but is carrying their fat in their thighs, for example,” Dr Dawes explained.
Unfortunately, since the condition is genetic, there is nothing that you can do about where your fat is stored; therefore, it is important that you aim to maintain a healthy body weight.
“There is no magical exercise, device, or diet that will cause a spot reduction in one particular area. It’s purely genetic and as such you need to make an effort to work towards losing weight altogether. If it is a cosmetic issue, however, then a patient can consider liposuction to remove belly fat. But if you are going to put on weight after the procedure, the fat is going to preferentially come back in the mid-region — the belly,” Dr Dawes advised.
He warned that losing the fat may be difficult, especially since fat in the midsection can be tough to shed.
Personal trainer and fitness expert Gisel Harrow recommends exercises such as walking, crunches, side twists, stomach vacuum and the captain’s chair. She also recommended that you make changes to your diet, such as limiting your sodium and alcohol intake, as well as the number of sodas and trans fat such as from fast foods that you consume, and increase your water intake.
