Abdominal fat due to visceral fat accumulation can lead to fatty liver, heart disease, increased blood pressure, impaired physiological function, and increased risk of cancer.
Doctor Lam Vinh Nien, Head of the Department of Nutrition – Abstinence, Hospital of the University of Medicine and Pharmacy, Ho Chi Minh City, said abdominal fat has two types of subcutaneous fat and visceral fat. In it, visceral fat is the fatty tissue surrounding the internal organs of the body, affecting health.
According to the doctor, to accurately determine the amount of visceral fat requires relatively expensive techniques such as CT scan or MRI. In fact, the waist circumference can also reflect abdominal fat. The standard to diagnose belly fat for Asians is waist circumference in men over 90 cm, in women over 80 cm.
Dr. Nguyen Trong Hung, Head of Adult Nutrition Consultation Department, National Institute of Nutrition, said there are many causes of belly fat. Usually the main cause is due to inactivity, sitting more; people have a habit of eating late at night or eating at night.
Eating a lot of fried and fried foods but lazy to eat vegetables, not drinking enough water or overusing alcohol … makes energy and fat not burned, but accumulates as excess fat. In addition, the hormonal changes in puberty or perimenopause, and menopause also lead to belly fat.
The bigger the belly, the more fat accumulation can lead to fatty liver, if prolonged it can cause cirrhosis, liver cancer … Fatty people are also susceptible to cardiovascular disease, hypertension, diabetes. Type 2 sugar due to excess fat. In addition, the increased belly fat, the more hormones in the body are prone to sleep disorders, irritability, acne, dull skin, menstrual cycle changes, decreased physiological function in men gender, increased risk of cancer …
Many studies around the world show the danger level of belly fat to human health.
Research from one million British women demonstrates a doubled risk of heart disease among women with a large waistline. For every 2.5 cm increase in waist circumference, the risk of cardiovascular disease increased by 10%.
Another study of 3,000 pre-menopausal and menopausal women in Mumbai, India, found that people with waist size almost the same size as hip circumference risk breast cancer three to four times higher than women of normal weight.
Big belly circumference also increases the risk of dementia in women, even when they are of normal weight. According to a study of more than 350,000 European men and women, belly fat double the risk of premature death even with normal body weight.
Doctors recommend, to prevent belly fat, everyone should pay attention to weight control, because overweight, obesity is the leading cause of belly fat. Limit snacks or snacks, unless directed by your doctor, to avoid uncontrollable energy intake.
Eat enough green vegetables and ripe fruits as recommended. Eat a variety of foods, balance the three energy-generating substances (protein, fat and carbohydrates)
Eat foods high in fiber such as milled rice, brown rice, sprouted flip-rice, brown bread … Avoid fatty foods such as fatty meats, sesame peanuts, sunflower seeds. Limit sweets, bottled soft drinks, and fast food.
Drink enough water every day, do not abuse alcohol and beer. Limit eating late. Get enough sleep early, so you don’t get hungry in the middle.
Don’t sit in one place for too long. Sit up straight so that the fat does not accumulate on the abdomen, causing belly fat. Exercise 30 to 60 minutes per day or take all the time to exercise to help consume energy, reduce fat.