Belly fat, abdominal fat, Visceral fat, belly pooch, middle-age spread, mummy-tummy and various other names are associated with this very common issue which affects over 80% of the population - mostly for middle-aged population and more so in women. Most fat in our body is subcutaneous fat. Fat around bellies is made up of both subcutaneous and visceral fat. Don't confuse visceral fat, which houses itself deep within and in between the other abdominal organs, with subcutaneous fat which you can see from outside and grasp with your fingers.
Science behind the belly fat- Why is it so hard to lose lower belly fat?
There is a reason why it is called stubborn. In general belly has a higher amount of fat cells and they don't respond easily to lipolysis (fat-breakdown process). We carry two types of fat cells: Alpha and Beta. Alpha responds better than Beta cells to lipolysis. All body parts have varying levels of the alpha and beta fat cells. Higher percentage of alpha to beta cells found in legs, arms and face, opposite to that is higher percentage of beta to alpha cells found in hips, thighs and belly.
Are you an apple or pear-shape?
Belly fat is considered most harmful for our well-being because research suggest its linked to metabolic disturbances, type 2 diabetes and heart diseases. In women it is associated with breast cancer and need for gallbladder surgery.
Pear Shape: Fat accumulation in the lower body is subcutaneous. Women tend to be more often pear-shaped.
Apple Shape: Fat in abdominal area is largely visceral and is more concerning. Men tend to be more apple-shaped.
Fat cells store extra calories and are biologically active and continuously pumping out hormones, inflammatory substances and immune system like chemicals called cytokines (for example, tumor necrosis factor and interleukin-6) which increases risk of cardiovascular diseases and other biochemicals which can have effects on cells sensitivity to insulin, blood pressure and blood clotting.
Exercises to get rid of the belly fat?
Good news we can get rid of the visceral fat with exercise and diet, this in turn also helps lower blood pressure and more favourable cholesterol levels. Moderate-intensity physical activity to control weight (30-60mins), strength and functional training is also effective. There are specific effective website and they can be tailored for your body type and specific concern.
How can food help to the belly fat?
Portion size, calorie- deficit diet, complex carbohydrates, low-carb diets (especially improve type 2 diabetes), soluble and viscous fibre (glucomannan) and lean and high protein food can all help get rid of the belly fat. Avoid sugar and especially sugary drinks- these are worst because the brain does not register liquid calories same as solid calories.
Source: Harvard health publishing (Harvard medical School)
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