TUMMY FAT / BELLY FAT

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ABDOMINAL, TRUNCAL OBESITY

Belly fat is of great health concern since it plays a significant role in the development of high blood pressure, diabetes, heart disease, PCOS, sub-fertility and various other health issues ranging from backache to gastric reflux.

Less than one generation ago, excessive tummy fat was occasionally seen in individuals above the age of 50, then commonly named a pot-belly or beer-belly, whereas today one may hear a ‘cutyfied’ version of muffin top for females.

Today even juveniles carry a considerable amount of excess belly fat, due to consumption of too many sugars, highly processed foods and fluids.

The protective fat-apron in our abdominal area is called the omentum. It also serves as an easy fat storage if we consume more calories than required.

The omentum can increase from a healthy protective layer to many times its normal size, even an otherwise slim person can have a larger omentum (thin-fat).

For best possible health (and comfort) our waist circumference should measure no more than half of our height. Example: if your height is 66 inches (167.5 cm), your waist measure ought to be 33 inches (84 cm) or less.

What Causes Excess Belly Fat?

  • SUGARY foods, especially sugary beverages, i.e. ‘Soft Drinks’, Fruit Juices, Milk & Yoghurt Drinks
  • Sedentary lifestyle, being seated for more than 6 hours/day/24 hours
  • Lack of exercise
  • Poor meal timing
  • Frequent consumption of highly processed foods
  • Eating late at night (i.e. after 8pm)
  • Excessive sleep
  • Alcohol intake
  • Age (above ~50): as we age, an accumulation of tummy fat can be rather rapid, if adequate care and preventive measures are not taken
  • Stress (indirectly). Excessive stress increases the production of cortisol, which in turn stimulates our appetite, especially for sugary, highly processed, easily digestible foods/fluids,

What Can Be Done?

  • Don’t skip breakfast
  • Eat a balanced breakfast (a ‘fruit only’ breakfast will not do)
  • Eat a proper lunch (a sandwich or snack lunch can induce cravings later on)
  • Eat on time
  • Take time to eat, don’t gobble food
  • Consume a small, healthy snack at 10.30 and 4 pm
  • Limit your fruit intake
  • Increase your vegetable intake
  • Let dinner be your smallest main meal. Even a snack may be sufficient
  • Stop counting calories. It is not about the calories, but about WHAT & HOW
  • Try to omit dinner at least once a week
  • Exercise regularly. The frequency of cardio exercise is more important than the duration, i.e. 20-30 minutes 4-6 times per week is better than 3 hours twice a week
  • Lose weight with a healthy meal and exercise plan; even a 5% weight loss (or 3-5kg) will make a difference

Persistent myths busted:

Abdominal exercises do not reduce tummy fat! As a matter of fact, waist circumference may increase, because abdominal muscles strengthen and increase in size, whilst the omentum may stay as it is.

Cardio as well as Abs exercises will help to get into shape, but only in combination with a proper nutrition plan.

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