Abdominal fat, its danger, and ways to reduce it

abdominal fat
  • Save
Abdominal fat
  • Save
Abdominal fat

Abdominal fat is a major risk factor for cardiovascular disease, which is why you’ll hear so much about its negative effects on heart health. Abdominal fat cells are filled with fatty acids, they release chemicals that cause inflammation in the body.

Over time, this inflammation can raise your risk for high blood pressure and coronary heart disease.

Abdominal fat is more dangerous than the other fat

Abdominal fat is one of the most dangerous types of fat in your body. In today’s piece, we look at the dangers it poses, and how to measure and prevent them.

According to studies, abdominal fat is more dangerous than other types of fat, and is major risk factor for diabetes and cardiovascular diseases.

Abdominal fat is also referred to as visceral or organ fat. This type of belly fat lies deep inside your abdomen and surrounds vital organs like the liver, pancreas, and intestines.

Experts say that this type of abdominal fat has a higher risk than subcutaneous (fat near the surface) belly because it contains large amounts of triglycerides.

These triglycerides are released into the bloodstream which increases cholesterol levels in our bodies. High cholesterol levels lead to obesity which in turn causes diabetes, heart disease, and others.

Fat distribution changes with age

Although fat distribution doesn’t change with age, abdominal fat does.

By the time you’re 60, you’ve lost about 10 percent of your total body fat — but almost a third of that comes from your arms and legs, so you don’t notice it as much.

The remaining two-thirds is abdominal fat, which is concentrated deep inside your abdomen, surrounding several key organs.

The good news is that studies show this type of belly fat responds well to weight loss strategies.

Abdominal fat doesn’t just look bad — it’s dangerous

But belly fat actually has some serious health hazards that go beyond just how it looks.

Abdominal fat, or the kind of fat that accumulates around your waist and organs, is not just a cosmetic issue. But abdominal fat is easy to put on and hard to get rid of, and it’s associated with a greater risk of health problems.

Visceral fat can make you feel tired all the time.

Fat stored around your abdomen provides constant stimulation to the liver, which must work harder to process fats in your bloodstream.

It’s always surrounded by more fatty acids floating through the portal vein than any other part of the body.

This constant work results in fatigue because your liver also needs adequate energy for effective functioning. And when it’s constantly being overworked processing large amounts of excess fat from the abdominal section.

Abdominal fat puts you at a higher risk of chronic illnesses

That’s because visceral fat, also known as intra-abdominal adipose tissue, is a metabolically active type of fat that sits deep inside your abdomen.

Abdominal fat surrounds your internal organs and releases proteins that make you more prone to cardiovascular disease, diabetes, and certain cancers.

Because it’s located deep within your torso, it’s not visible from the outside.

You may be able to feel visceral fat if you have too much of it though—it can press against your abdominal wall and even cause a bulge in your belly.

Male or female, young or old, ethnicity doesn’t matter

Regardless of age or gender, everyone carries some extra fat in his or her abdomen. Most people are not overweight, but they may have excess belly fat that puts their health at risk.

Having large amounts of abdominal fat can lead to metabolic disorders and increase your risk for cardiovascular disease and type 2 diabetes.

Abdominal fat is a key player in a variety of health problems — it’s the toughest kind to get rid of, too.

Thankfully there are ways to reduce this dangerous abdominal fat by making healthy lifestyle changes.

This can include eating better quality foods, adding more physical activity to your days, reducing stress, getting good sleep, and making other necessary positive adjustments to your life overall.

Abdominal fat is easy to put on and hard to get rid of

The good news is that the fat around your middle has the same calories as any other type of fat. The bad news is that it’s easier to gain and harder to lose than other types of fat.

Abdominal fat is stored in the abdominal cavity and surrounds your internal organs. It’s not just an aesthetic issue; abdominal fat can be dangerous to health because it releases harmful proteins into the bloodstream, increasing cardiovascular risk.

Fat stored under the skin—called subcutaneous belly fat—is less concerning, even though it can still cause health problems.

You can reduce belly fat through diet and exercise

In the past, belly fat has been erroneously associated with heart disease and cancer, but recent research suggests this may be a myth.

Although it’s true that excess abdominal fat is linked to an increased risk of heart disease and cancer, the link between these diseases and other conditions like type 2 diabetes is not yet understood.

Experts are still studying whether people who have a large amount of belly fat are more likely to die from these diseases or if there are other factors at play in the development of these diseases.

One study involved over 1,500 women in total between the ages of 40 and 65. The findings suggested that having abdominal obesity was not a significant predictor of overall mortality. Although there was higher mortality among women with a high BMI who had abdominal obesity. 

Superfoods that burn abdominal fat

If you’re serious about weight loss, then you’re probably also serious about avoiding certain foods.

And in case you’re wondering: Yes, there is a whole list of them. There’s fiber, which helps prevent calorie-rich foods from turning into fat.

There are high-fiber foods, which pack more fiber into your diet for an even healthier result. And there are fat-burning superfoods such as avocados and blueberries, which give a protective boost to your day.

So what’s the problem?

Well, not all these foods exist in your house right now, but they do exist on this list.

Exercise to reduce abdominal fat

Exercise eliminates abdominal fat

The best way to get rid of abdominal fat is through regular exercise.

When it comes to exercising, you don’t necessarily have to spend a lot of time in the gym or go running several miles a day.

High-intensity interval training (HIIT) is effective for burning abdominal fat. This exercise focuses on short bursts of high-intensity activity followed by recovery periods. 

For example, you can do 30 seconds of squats and then rest for 30 seconds. You can also jog for 30 seconds and then walk for 30 seconds.

You can repeat these exercises until the entire routine lasts 10 minutes or more. You may find this type of interval training easier than spending hours in the gym because you are more energetic and don’t feel as exhausted afterward.

Many health studies have shown that HIIT is one of the most effective ways to lose weight around your stomach area because it burns more calories than other exercises.

It also improves aerobic fitness and increases muscle mass, which further helps reduce belly fat

Protect yourself from abdominal fat

To protect yourself from abdominal fat, you need to eat healthy food, engage in regular physical activity, and minimize stress.

Eating healthy foods means limiting your intake of saturated fats, trans fats, and cholesterol while eating a diet rich in vegetables, fruits, whole grains, and unsaturated fats. For example:

  • Eat vegetables with each meal: broccoli at lunch; carrots as a snack; salad with dinner.
  • Choose lean meats such as chicken without skin instead of fatty cuts of red meat.
  • Switch to low-fat or fat-free milk products.

The American College of Sports Medicine recommends 60 minutes of moderate-intensity cardiovascular exercise five times per week for optimal health benefits—and the recommendation for strength training is twice weekly for most adults.  

A buildup of too much stress can lead to higher levels of the hormone cortisol in your bloodstream—and that increases abdominal fat!

Stress reduction techniques such as taking deep breaths when you’re feeling overwhelmed can help combat this effect. I hope you like the blog post about abdominal fat, its danger, and ways to reduce it!

By John Gurung

A former software developer who is now a blogging enthusiast. A true digital nomad.

Leave a comment

Share via
Copy link
Powered by Social Snap