Whether it is due to genetics, hormonal changes or even weight gain as a result of aging, a lot of women become aware of an increase in abdominal fat. Besides the above mentioned reasons, this phenomenon can also occur after the onset of menopause.
Putting on weight in the abdominal region is especially unhealthy in comparison to various other areas of the body.
Excessive abdominal fat increases one’s chances of developing heart related illnesses, diabetic issues as well as particular forms of cancers. Fortunately, certain changes brought about in one’s lifestyle, such as doing exercises that target the abdominal region can easily help an individual combat the abdominal bulge.
When Excess Fat Accumulates in the Abdominal Region:
As one begins to get older and their rate of metabolism gradually begins to decrease, the quantity of fat within the body slowly but surely increases. A lot of women experience a much greater increase in their fat percentage as compared to the men. Once a woman reaches the menopause stage, fat distribution within the body has a tendency to shift more towards the abdominal area as compared to the arms, legs as well as hips.
It may seem to certain individuals that abdominal fat is actually restricted only to the fat that is visible and can be touched and felt using one’s hands. However, it is the excess fat an individual cannot see, which is the real reason to be concerned about. Visceral fat is situated much deeper within the abdominal area, surrounding all the abdominal organs. This type of visceral fat has been known to cause heart diseases, diabetes and some additional health complications as well. However, the subcutaneous body fat which is found in between the epidermis and the stomach wall is a lot more noticeable yet more unlikely to pose as a hazard to health.
As an individual gets older, a reduced rate of metabolism as well as decreased bodily exercise leads to overall increase in weight. However, as one gets older these factors do not directly affect the accumulation of visceral fat. Genetics could possibly be the root cause – an individual might have inherited the tendency to put on weight around the midsection. In addition, the body’s hormones are also known to be responsible for gaining weight around the abdominal area. After menopause, hormonal changes might alter the way in which the body breaks down and also stores fat. This in turn results in further accumulation of body fat around the belly area.
A number of women also experience their waists gradually widening, but without putting on any excess weight. Even though an individual might not put on excess weight, the body fat around the abdomen increases as the fat around the hips and limbs decreases. Even in the case of women who are not overweight, excess fat concentration around the midsection is really unhealthy.
The Midsection is Important:
Putting on weight in the abdominal area is quite harmful. Whilst gaining weight overall will surely have adverse reactions on one’s health, abdominal weight gain is especially bad for one’s health.
Excessive abdominal fat increases the likelihood of contriving:
• Cardiovascular diseases
• Breast cancer
• Diabetes mellitus
• Metabolic syndrome
• Gall bladder complications
• Colorectal cancer
Abdominal fat cells are not merely dormant or inactive energy ready to be burnt. These cells are very active and can produce bodily hormones as well as many other substances which could have an impact on one’s health. A few fat-cell-produced hormones can easily enhance one’s resistance towards insulin. Insulin is actually a precursor to type II diabetes; while other fat-cell-produced hormones might produce estrogen post menopause, which might boost one’s chances of developing breast cancer. Experts are yet to understand how excessive hormones impact an individual’s all round health. However, these scientists do know that extra visceral fat can easily affect the normal hormonal balance within the body.
Measuring the Midsection:
An individual realizes that they might have gained a few inches around the torso, but exactly how can an individual know whether or not it is an unhealthy quantity? A person can easily calculate their body mass index or even their waist-hip ratio; however scientific study has determined that merely measuring the waistline can let an individual know whether or not they have unhealthy amounts of abdominal fat. icularly for women after menopause, the body mass index procedure might not be an accurate method of measuring their fat distribution or even body fat percentage.
In order to properly measure one’s waistline, a measuring tape should be run all around the midsection at approximately the level of the belly button. The person must breathe normally and refrain from holding their tummy in. Neither should the measuring tape be pulled so tight that the skin on the stomach is pressed down. In the case of women, a waistline measure of 35 inch or more usually means an unhealthy and harmful concentration of abdominal fat. However, a number of researchers have stated that even a measurement of 33 inch or more, regardless of what one’s weight is, will increase an individual’s chances of developing health issues.
Abdominal Fat Workout Routines:
Considering that visceral fat is tucked deep within the abdominal area, it might appear to be quite challenging to target spot reduction. Fortunately, visceral fat responds to frequent exercise routines as well as a healthy, balanced diet. Specific abdominal workout routines will be able to aid in tightening the abdominal muscles and eventually flattening the abdomen.
Regular, moderate-intensity exercises are the ideal way to get rid of fat around the belly. When an individual sheds those extra pounds and tones his/her muscles, the abdominal fat will begin to decrease. One might also begin to notice that their tummy bulge starts to gradually lessen with exercise. However, the quantity as well as kind of exercise will depend on one’s existing levels of activity and even his/her health targets. An individual should speak with their health care professional pertaining to the appropriate exercise regime in order to boost good health in addition to specifically dealing with abdominal fat.
Research indicates that working out using weights is very effective when it comes to reducing abdominal fat. One should find out from their doctor regarding how to include strength training into their fitness regimen.
A Nutritious Diet:
Modifying unhealthy eating habits can really help to deal with abdominal fat better. It is essential for one to read the nutritional value of foods before purchasing them. It is also equally essential to substitute saturated fats for polyunsaturated fats. Portions of complex carbohydrates, for instance vegetables and fruits can be increased and simple carbohydrates, such as white breads as well as refined pasta should be decreased. In order to slim down, an individual must reduce his/her helpings of food as well as the intake of calories on a daily basis.
Strengthening the Abdomen:
Since it is not possible to spot-burn abdominal fat, an individual should gradually tone up the abdominal muscles and acquire a more shapely stomach. However, standard sit-ups may not be the best way to tone up the abdominal area. As an alternative, begin using these workout routines in order to target both deeper as well as lower stomach muscles.
The Deeper Abdominal Muscles:
The deeper stomach muscles can be targeted simply by performing abdominal hollowing or even pulling in the navel. One must first go down on their hands and knees. Allow the stomach to hang down. Then inhale deeply. Now, exhale and after exhaling completely, gently pull the belly button inwards as well as upwards in the direction of the spinal column. By doing this correctly, an individual ought to feel a slight tightening up effect around the midsection. Try and think of this exercise routine like making an effort to squeeze through a partially closed door. Try and hold the abdomen in for at least 10 seconds and after that relax for around 10 seconds. Repeat this exercise routine 10 times. Try not to alter the position of the spinal cord while performing this exercise routine. Gradually, this exercise routine will be able to be performed while standing up.
The Lower Abdominal muscles:
The lower abdominal muscles may be toned up by performing pelvic tilts as well as lifts. To accomplish a pelvic tilt, one must lie down on their back, preferably on the ground and with their knees bent. The back should be flat against the ground. Then, by tightening up the stomach muscles, slightly bend the pelvis upwards. Stay in this position for at least 5 to 10 seconds. Besides repeating this same exercise routine 5 times, do 10 to 20 repetitions.
In the case of pelvic lifts, one should lie on their back, on the floor, with their knees bent up towards the chest and the arms relaxed on either side. The lower abdominal area should be tightened and the buttocks lifted up off the floor. The knees should be aimed at the ceiling. Stay in this position for approximately 5 to 10 seconds. This exercise routine should be repeated 5 times with 10 to 20 repetitions.
Even though there are beneficial motives for a number of women to try hormone replacement therapy following menopause, getting rid of abdominal fat is not one of them. It is true that a few research projects have established that postmenopausal women that take hormone replacement therapy are usually not as likely to acquire abdominal fat as compared to postmenopausal women that do not take the hormone replacement therapy.
Another popular procedure that has been adopted by quite a few women to get rid of fatty acids is Laser Liposuction. This is accomplished via the utilization of cutting-edge laser technology which usually eliminates the requirement of incisions.