Abdominal obesity has a negative effect on health and increases the risk of chronic diseases such as type 2 diabetes and heart diseases... Although it is difficult to definitively treat abdominal obesity, there are various solutions to deal with it... What factors can contribute to this problem... Stay with us until the end of this article.

Types of abdominal obesity in women and men

In general, there are 2 types of fat in the abdominal area:

1... subcutaneous fat

Subcutaneous fat (SAT), found under the skin, is more common in women than men and, unlike fat stored deep in the abdomen, does not have a major health impact.

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2.... visceral fat

Visceral fat (VAT) surrounds internal organs such as the kidneys, liver and pancreas. In other words, unlike subcutaneous fat, it is found in the deeper parts of the abdomen.. Compared to subcutaneous fat, visceral fat is metabolically more active and has more blood vessels, nerves and cells.

Visceral fat is known as "bad fat" because it is strongly associated with increased insulin resistance (the hormone that regulates blood sugar levels). Over time, insulin resistance may lead to high blood sugar and type 2 diabetes.

Men have more visceral fat in the abdomen compared to women.. while in women, extra fat is usually stored in the hips and thighs.. Of course, the way fat is distributed in the body changes with age.. For example, non-menopausal women have more subcutaneous fat, but visceral fat increases gradually in menopausal women.. That is why abdominal obesity is common in menopause.>

What is abdominal obesity?

Among the most common causes of this problem, the following can be mentioned:

• Unhealthy diet: Excessive consumption of high-calorie or processed foods that contain a lot of fat and sugar can lead to abdominal obesity in children and adults over time.
• Sedentary lifestyle: Not exercising may also be the cause of abdominal obesity in men, women and children.... When your calorie intake is more than the calories consumed for various activities, the body stores the extra calories in the form of fat.
• Stress: Many people turn to eating to keep themselves calm when they feel stressed... On the other hand, cortisol (the stress hormone) causes fat to accumulate in the abdomen and other areas of the body.
• Genetics: Researchers believe that genes can influence behavior, metabolism and the risk of obesity-related diseases.
• Lack of sleep: Not having enough or quality sleep can lead to unhealthy eating behaviors and as a result abdominal fat above or below the navel.
• Smoking: People who smoke may have a lower body mass index (BMI) than others.... But according to research, they have more visceral fat in the abdomen.
• Alcohol: Drinking alcohol can also be one of the causes of abdominal obesity from the stomach to the hip area.
• Menopause: During menopause, estrogen levels drop dramatically and the body begins to store fat in the abdominal area... Sometimes this problem is called "hormonal abdominal obesity".

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How to treat abdominal obesity?

Research on the best way to treat abdominal obesity shows that the following solutions can be used to deal with this problem:

1.... Eat lots of soluble fiber

Soluble fiber forms a gel-like compound by absorbing water, which slows down the movement of food in the digestive tract. As a result, the feeling of fullness increases and the possibility of overeating decreases. The best sources of soluble fiber include fruits, vegetables, legumes, barley and oats.

2.... Avoid eating foods containing trans fat

These fats, commonly found in solid oils, processed foods, and fast food, have been linked to inflammation, heart disease, insulin resistance, and increased abdominal fat... A 6-year study in monkeys found that a diet high in trans fat could increase fat stored in the abdominal area by 33 percent.

3... Follow a high protein diet

Protein is a very important nutrient for weight control because it increases the secretion of peptide YY, a type of satiety hormone. According to research, people who consume more protein have less belly fat than those who do not consume enough protein.. Fish, chicken, eggs, low-fat dairy products, and legumes are the best sources of protein.>

4.... Control your stress

The release of the cortisol hormone during stress stimulates the appetite and increases the possibility of fat storage in the abdominal area.. Both yoga and meditation can help reduce visceral fat by reducing stress.

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5.... reduce the consumption of sweet foods

Various studies have shown that high consumption of sugary snacks is associated with increased belly fat....Even excessive consumption of natural sugars such as honey can cause fat to be stored in the middle parts of the body.

6.... Do aerobic exercise

Aerobic exercises such as walking or running can be called the best exercise for belly fat, because it increases calorie burning. A study on postmenopausal women showed that 300 minutes of aerobic exercise per week compared to 150 minutes of weekly exercise has a greater effect on fat stored in different areas of the body.

7... Do resistance exercises

Resistance exercises performed with weights or dumbbells are important for maintaining or increasing muscle mass. Research on people with prediabetes, type 2 diabetes, and fatty liver disease has shown that these types of exercises help reduce belly fat.

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8... Reduce the consumption of carbohydrates, especially refined carbohydrates

Reducing your carb intake is very helpful for losing belly fat... although you don't have to follow a very low carb diet... even replacing refined carbohydrates (like white bread) with whole grains (like whole wheat bread, quinoa, and oats) can have many benefits.

9... Limit the use of sugary drinks

Sweet drinks increase the risk of abdominal obesity.... A study of people with type 2 diabetes found that consuming at least one serving of sugary drinks per week was significantly associated with increased belly fat.

10... Get enough sleep

Sleep is important for maintaining health and preventing obesity, as not getting enough sleep may be associated with an increased risk of obesity and belly fat storage.... In one study, women who slept less than five hours a night had a higher risk of obesity than those who slept at least seven hours a night.

Sleep apnea, in which breathing stops intermittently throughout the night, can also lead to fat storage in the abdominal area. If you think you have apnea or other sleep disorders, see your doctor.

11.... eat fish every week

Fatty fish such as salmon and sardines are good sources of protein and omega-3 fats. Scientific evidence shows that omega-3 helps reduce visceral fat.

Vegetarians can use omega-3 supplements that are obtained from sources such as algae....before consuming these types of products, it is best to consult with a dietician or a dietitian....as they may not be right for you.

12.... Use foods containing probiotics or probiotic supplements

Probiotics are bacteria found in some foods (such as yogurt and kefir) and supplements... According to research, these bacteria are beneficial for weight loss and help reduce belly fat.

Probiotic supplements may be harmful for some patients or may interfere with some medications... so it is recommended to avoid taking them arbitrarily.

13.... drink green tea

Green tea contains caffeine and the antioxidant epigallocatechin gallate (EGCG), which appears to increase metabolism. When green tea consumption is combined with exercise, the effect increases.

Endword

There is no magic solution to get rid of accumulated fat in the abdominal area.... The treatment of this problem requires effort, commitment and perseverance.... You can solve the problem of abdominal obesity and improve your health with the help of the solutions that we have mentioned in this article.

If you need more guidance in this area, consult a nutritionist through the GCORP LLC site.... On the GCORP LLC website, you can find the best nutritionists and schedule an in-person appointment or online consultation with a nutritionist.

Frequently Asked Questions

Sources: pennmedicine, Healthline, Healthline