Waist circumference is a significant predictor of a range of health problems including hypertension, coronary heart disease (CHD), and type 2 diabetes in adults and is a predictor of insulin resistance syndrome in children and adolescents.
Excess fat located in the intra-abdominal region (visceral fat) is associated with a greater disease risk than fat located in other areas of the body. The trouble with abdominal fat is that it's not limited to the extra layer of padding located just below the skin. It lies deep inside your abdomen, surrounding your internal organs and is associated with an increased risk of premature death- regardless of overall weight.
What is it about abdominal fat that makes it a strong marker of disease risk?
The fat surrounding the liver and other abdominal organs, so called visceral fat, is very metabolically active. It releases fatty acids, inflammatory agents, and hormones that ultimately lead to higher LDL cholesterol, triglycerides, blood glucose and blood pressure.
Overweight children has significantly higher blood pressure than normal weight peers. Research studies have found that many health behaviors including irregular breakfast, less frequent intake of energy-dense foods, more TV viewing, presence of a TV un the child's room, more physical inactivity and less physical activity during school breaks were associated with larger waist- circumference.
How to get rid of abdominal fat:
Eat a healthy diet: Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Limit added sugar and saturated fat, which is found in meat and high-fat dairy products, such as cheese and butter.
Replace sugary beverages: Drink water instead.
Keep portion sizes in check: Even when you're making healthy choices, calories add up. At home, slim down your portion sizes. In restaurants, share meals — or eat half your meal and take the rest home.
Include physical activity in your daily routine: For most healthy adults, we recommend moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as running, for at least 75 minutes a week. If you use a step counter, remember that it takes an average of 10,000 steps a day to prevent weight gain. Some studies indicate it might take 15,000 steps a day to prevent the regain of weight after significant weight loss. Strength training exercises also are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.
To lose excess fat and keep it from coming back, aim for slow and steady weight loss. Consult your nearest doctor, dietician or Biokineticist for help getting started and staying on track.
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