The abdominal area is often the preferred storage site for fat in the body. The accumulation of fat in this area not only reduces physical attractiveness but also poses many health risks. We are not only talking about subcutaneous fat (the fat layer under the skin) but also the concern about visceral fat, a more dangerous type of fat that is deep within the abdomen, behind the abdominal muscles.
Causes of abdominal obesity
Muscle weakness
Abdominal fat tends to appear when the muscles in this area deteriorate, as part of the natural aging process known as sarcopenia, leading to a decrease in muscle mass and muscle strength with age.
Sedentary lifestyle
A combination of lack of exercise and excessive calorie intake promotes the accumulation of visceral fat.
A combination of lack of exercise and excessive calorie intake promotes the accumulation of visceral fat
Hormonal changes
The decrease in estrogen production in women and testosterone in men may contribute to the increase in abdominal fat storage. Although there is debate about weight gain in women during the premenopausal stage, studies have shown that weight gain is often associated with decreased muscle activity rather than part of the natural aging process. Men tend to consume more calories than the body’s energy needs, especially when they are less active, resulting in abdominal fat accumulation.
Reduced metabolism
As we age, the body’s metabolism slows down, reducing the ability to burn calories and leading to an accumulation of fat in the abdominal area.
Consequences of abdominal obesity
Abdominal fat not only affects appearance but also poses health risks, increasing the likelihood of developing diseases and causing harm to bones and joints. Here are some consequences:
Disruption of lipid metabolism
Abdominal fat can disrupt the body’s lipid metabolism, leading to consequences such as high blood pressure and increased risk of heart disease, including dangerous conditions such as angina and stroke.
Type 2 diabetes
The accumulation of fat in the abdominal area is closely related to type 2 diabetes. This fat makes the body insulin resistant, increasing blood glucose levels and ultimately leading to diabetes.
The accumulation of fat in the abdominal area is closely related to type 2 diabetes
Negative impact on bones and joints
Excess fat weight puts significant pressure on the skeletal system, causing degeneration and reducing quality of life due to pain and limited mobility.
Cardiovascular issues
Abdominal fat increases the risk of cardiovascular problems such as atherosclerosis, coronary artery disease, and stroke.
Impaired kidney function
Studies have shown that people with high levels of abdominal fat are more likely to have kidney problems, including kidney failure.
Cancer risk
Abdominal obesity is also believed to be associated with a higher risk of developing various types of cancer, such as breast, ovarian, colorectal, and other types of cancer.
Remedies for abdominal obesity
To prevent the formation of abdominal fat due to age or even reduce the amount of accumulated fat, you need to take the following measures:
Increase physical activity
Engage in activities such as swimming, cycling, or running to improve endurance and combine with high-intensity exercises to maintain muscle mass. Aerobic activities such as brisk walking, running, and swimming will effectively reduce abdominal fat if done regularly.
Regular physical activity also helps prevent the re-accumulation of abdominal fat after weight loss, while supporting inflammation reduction, blood glucose reduction, and improvement of metabolic processes related to excess fat.
Regular physical activity also helps prevent the re-accumulation of abdominal fat after weight loss
Eat a balanced and varied diet
Implement a diet rich in protein, fiber, and essential fatty acids. Choosing fresh and self-prepared foods is the best choice.
Limit the consumption of foods high in sugar, salt, and fat. Excessive sugar intake can be detrimental to health and lead to unwanted weight gain.
Studies have shown that excess consumption of sugar, especially fructose, can cause the accumulation of harmful fat around the liver and abdomen, increasing the risk of metabolic disorders.
Increasing protein consumption can help reduce abdominal fat, as evidence shows that people who consume more protein tend to have less abdominal fat.
A low-carb diet can reduce excess fat in the abdomen and around internal organs. Avoid refined carbohydrates such as candies, sugar, and white bread.
Consume plenty of fiber
Studies have shown that adding 14g of fiber per day can reduce calorie intake and reduce weight by about 2kg in 4 months. Eating 10g of fiber per day also helps reduce 3.7% of abdominal fat. Soluble fiber, in particular, is effective in reducing abdominal fat. You can increase fiber intake by eating more fruits, vegetables, legumes, whole grains, and oats.
Maintain good quality sleep
With melatonin production decreasing with age, maintaining deep and sufficient sleep is essential. Quality sleep helps regulate hormones that affect appetite, helping control weight and limit the formation of abdominal fat.
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