The Word on Weightloss

All of a sudden I feel like I’m focusing on my abs and middle section. Before it was my arms or my thighs, but now it’s my belly. What’s up (or down should I say)?

The truth is, as you get older, whether it’s because of family genes or changes in hormones, many men and women will notice an increase in belly fat. The larger problem is that the increased fat in your abdomen is unhealthy and could have some severely negative health effects such as:

• Cardiovascular disease
• Diabetes
• Certain types of cancers

Understanding the issues and knowing how to prevent them is half the battle and the good news is that you can do something to prevent it.

Subcutaneous fat is a more noticeable layer of fat located between the skin and the abdominal wall but it is less likely to be a health risk. Visceral fat, which is the fat that lies deeper inside your abdomen and surrounds your organs, is linked to cardiovascular disease, diabetes, and other severe health problems. Visceral fat can go unnoticed for years because it’s not visible to the naked eye.

Some studies say that genetics are 30-60 percent responsible for the visceral fat that you carry. Researchers have found that abdominal fat cells aren’t just dormant energy waiting to be burned during a spin class. According to the Mayo Clinic, the visceral fat cells are actually active.

• They produce hormones that can promote insulin resistance, which unfortunately is a precursor to type 2 diabetes.
• They can produce estrogen in women after menopause that can increase the breast cancer risk which is why visceral fat cells are so dangerous.

The measurement test

So how do you know if you’re at risk if you can’t see visceral fat? Well, you can make some assumptions. 

• Take a tape measure and run it around your middle at your navel.
• Don’t hold in your tummy.
• Breathe normally to get the most accurate measurement.
• For women, if your waist measurement is 35 inches or more you have an unhealthy concentration of abdominal fat.

Consistent targeted abdominal exercises

It’s time to fight back! If you’re measurement test isn’t so favorable don’t panic. The good news is that visceral fat responds well to consistent exercise, targeted tummy exercises and a healthy diet. Regular exercise is really the best way to lose the weight in your midsection. When you lose weight you tone muscles, which burns up that pesky abdominal fat. Make sure to vary your exercise routine to maximize your fat burning potential.

It’s also important to start reading nutrition labels, focusing on fat. Replace saturated fats with polyunsaturated fats and increase your intake of complex carbohydrates, those are the fruits and vegetables I keep stressing that you eat! It’s also never a bad idea to reduce your portion sizes to eat smaller meals more frequently.

Tone your middle with targeted ab exercises. Crunches have long been considered the best thing to target your midsection. They put less strain on your neck and back and more focus on your abs. Bicycle crunches and crunches on an exercise ball are two of the most recommended. For good form, keep your chin up, eyes towards the sky, and pull up with your stomach, not your arms.