Belly Fat
If you've had to loosen up that belt a notch or two in the last few years, you’re not alone. Carrying around a few extra pounds is pretty common nowadays. This is one of those times though, that just because it’s common, doesn't mean it’s any less dangerous.
As far as looks go, some of us wish we could say adios to the love handles while others might wish their arms didn’t have wings. But when we put our health under the microscope, it’s that belly fat that can really put the squeeze on a long and healthy life. So for today let’s measure this health risk and weigh what makes it so dangerous.
First, let’s go over some basic numbers: Make a note of 35 and 40. These are the waist measurements you don’t want to exceed. For women, you want your waist to measure less than 35 inches; for men, the magic number is 40 – you want to something less than that for optimal health. The spot you measure from is usually just above your belly button, at the smallest part of your waist.
For a more accurate measure that marks overall health risk, take a look at your hip-to-waist ratio. Your hip measurement is taken at the widest part of the hips. Guys: You want a 1 to 1 ratio or less, meaning that the waist needs to be the same size or smaller than the hip and not the other way around. For the ladies: Divide the waist measure by the hip measurement. Your goal should be a pear shape rather than an apple, so the result you get should be .8 or less. For example if your hips are 38 inches, you want a 30-inch or smaller waist.
Why are we picking on belly or visceral fat rather than just overall obesity? Because fat distribution matters. Because apple-shaped folks have their odds just about doubled for heart attack or stroke. In real terms, this means that if you have more fat around your belly, you’re more likely to have more fat under your muscles trapped around your organs. What’s more, researchers have found that a wide waste will increase your risk of diabetes and certain cancers.
While the ‘why’ details are still being ironed out, what we do know is that belly fat increases inflammation in the whole body. And that inflammation is the seed that leads to many problems. Extra fat in the belly also equals excess fat in the liver and around your other organs. This deep fat is actually metabolized by the liver, which in turn makes it into cholesterol, which then circulates in your blood. With all this going on, the body is now functioning at a substandard level, making it vulnerable to all kinds of trouble.
The good news is change can begin with just a few small choices to turn the tide. Just like with cards, there is a bit of luck with health, but the choices you make with the hand you're dealt can often determine how long you get to sit at the table.