Men’s Health - 2024

Belly Fat – What is It? Why does it happen? How to prevent it and what can be done about it?

There are two distinct types of fat in our bodies that differ by location and impact on overall health—subcutaneous fat and visceral fat. Subcutaneous fat is located under the skin and accounts for 90% of body fat. The remaining 10% is visceral fat, more commonly known as belly-fat which is found behind the abdominal muscles and around the organs. It has long been known that belly fat poses serious risks to overall health.

Belly Fat Produces Harmful Chemicals

Fat cells are biologically active and secrete hormones and other molecules that can cause an inflammatory state that is strongly linked to metabolic disease, stroke, heart disease and an increased risk of death, even in men at normal body weight.

Where fat is stored in the body depends on genes, hormones, diet and exercise habits, and levels of stress. Belly fat can be more dangerous than overall obesity according to some studies.

Some of the Causes of Belly Fat

Hormones

In men, adequate levels of testosterone are necessary to maintain a healthy fat distribution. Research has shown that belly fat can interfere with testosterone production, further exacerbating the storage of fat in the belly.

Excess abdominal fat not only reduces testosterone production, but is also associated with a rise in the female hormone estradiol in men. It is unclear if testosterone decline is associated with aging or if the accumulation of fat via weight gain leads to lower levels of testosterone.

Either way, the reduction of visceral fat via lifestyle changes is beneficial for overall health.

Stress and Cortisol

Cortisol is the main stress hormone and elevated cortisol can cause an increase in appetite and cravings for sweet, high-fat, and salty foods.

In addition, excess cortisol Less testosterone is produced, leading to a decrease in muscle mass resulting in the body burning fewer calories.

Elevated cortisol causes fat deposition in the abdominal area. This fat deposition has been referred to as "toxic fat" as it is correlated with high blood pressure, sleep apnea, heart disease, diabetes, insulin resistance, some cancers, stroke and increased risk of early death from all causes.

Age

It is obvious that those who eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat.

As people age they lose muscle mass which in turn, slows down metabolism and for those who are not physically active the problem can be worse.

Genetics

According to some research genes can play a role in obesity, but if we consider genetics versus epigenetics, perhaps genes are NOT the big players here. For example, if there is a genetic predisposition to obesity, and the diet and lifestyle is conducive to activating those genes then yes, genetics play a part. But if that same person adhered to a healthy lifestyle like the Mediterranean diet, did not over eat and exercised regularly, the genes would more than likely remain un-activated. Genetics or epigenetics?

Is Your Belly Fat a Concern? 

Measure your waist:

• Stand and place a tape measure around your bare stomach, just above your hipbone.
• Pull the tape measure until it fits snugly, but it doesn't push into the skin. Relax, exhale and measure your waist. Don't suck in your stomach as you measure.

For men, a waist measurement of more than 40 inches (102 centimeters) signals an unhealthy amount of belly fat and a higher risk of health problems and overall, the greater the waist measurement the higher the health risks.

Tips to Prevent and Help Treat Belly-Fat

• Get active.  If you want to lose weight in general you might need to exercise more. There is some evidence that high-intensity interval training (HIIT) can help reduce belly fat, as can strength training as well as abdominal crunches or other exercise that focus on strengthening abdominal muscles. Belly fat responds more efficiently to diet and exercise than subcutaneous fat does.

HOWEVER, exercise alone will not get rid of belly fat, but the good news is that it responds to the same diet and exercise strategies that can help get rid extra weight and lower total body fat.

Try to eat a diet that is similar to the Mediterranean diet which focuses on fruits, vegetables, whole grains, nuts and seeds, legumes, fish, lean meat, chicken and heart-healthy fats such as flax and olive oil.

Foods and beverages containing sugar or high-fructose corn syrup, fruit juices, excess alcohol, inadequate protein intake, and insufficient fiber promote the storage of belly fat as well as stress, and poor sleep patterns.

Supplements to Help Prevent and Treat Belly Fat

• Berberine has been reported to have an anti-obesity effect and has proven effective in the regulation of glucose metabolism and lipid metabolism.
• Probiotics support the composition of the intestinal microbiota and help to regulate stress and inflammation and therefore obesity and belly fat.
• MCT oil as part of a weight-loss plan has been shown to improve weight loss
• Adrenal Support – prevents excess cortisol which causes increase blood sugar and accumulation of belly fat.
• L-carnitine helps the body become more efficient at burning fat and therefore decreases the amount of fat that the body stores, and reduces belly fat.

Speak to the knowledgeable staff at the Vitamin Shop for more information.