“Beaver belly” is one of the aesthetic inconveniences that most affect the elderly and especially men. But as if this factor were not enough, experts warn that a pronounced “belly” may be an indicator of serious health problems.
“We professionals call it “metabolic syndrome” and it is associated with the presence of high cholesterol, hypertension, insulin resistance, long-term diabetes and atherosclerosis (clogged arteries). In fact, the leading cause of death in men over 40 is heart attack as a result of the above diseases.says sports doctor Alejandra Hinze.
Belly fat surrounds some of the most important organs such as the liver, stomach and intestines. And while more toned arms or a wider chest are more tempting body parts to work on, the abs aren’t far behind. It is essential for aesthetic purposes and for the prevention of serious diseases.
(Also read: Injection studies advance to treat obesity and weight loss).
If the goal is long-term health, then training priorities need to be reevaluated. The war on belly fat takes discipline and desire, but the benefits are many.
Goal: reduce the “beer belly”
Abdominal fat, also known as visceral fat, is stored in the abdominal cavity and shares space with important organs, so taking care of it is essential.
This fat is notable for pumping out various inflammatory substances, which interfere with hormones that regulate appetite, weight, mood, brain function, and increase levels of cortisol, which is responsible for regulating stress. Therefore, it is not surprising that it is associated with an increased risk of diseases such as diabetes or heart problems.
(Continue reading: Everything you need to know about the ketogenic diet.)
Central fat is behind the abdominal muscle, it is intra-abdominal and is the one that is associated with the highest cardiovascular risk and increased cholesterol
For Dr. Hinze, it manifests itself in weight gain because men have a greater capacity to accumulate central (abdominal) fat, and it is more dangerous than regular or subcutaneous fat.
“The central fat is behind the abdominal muscle, it is intra-abdominal and is the one that is associated with the highest cardiovascular risk and increased cholesterol. It is different what happens to women who have a greater predisposition to obesity, but in the hips and it is less dangerous at the cardiovascular level.the specialist specifies.
(Interesting: Protein: what happens in the body if it is consumed daily?).
“When I measure men’s abdominal girth in the office, the ideal is to have a circumference of less than 102 cm. Some people think that they are at risk only with a very pronounced belly, but the truth is that with a few extra kilograms there is already a health risk”Hinze adds.
Aging also plays an important role. As you age, you lose muscle, especially if you are not physically active. Losing muscle mass reduces how quickly your body uses calories, which can make it harder to maintain a healthy weight.
According to the 2015-2020 Dietary Guidelines for Americans. men 50 and older need about 200 fewer calories per day than 30-year-olds because of this loss of muscle mass with age.
Can belly fat be reduced?
“Absolutely avoidable, in these cases fat reduction is done throughout the body. You lose weight and exercise to gain muscle. There is nothing but negative caloric balance – taking in fewer calories than are expended during the day – and keeping it balanced and maintained over time. The ideal would be to eat about 500 kcal less than you expended during the day and eat healthy, not based on fat, but on nutrients“maintained by Alejandra Hinze.
(You can read: Foods to avoid if you want to lose weight).
What exercises should be done?
It is an absolute myth that only aerobics serves to lower the stomach. Adding weight is imperative because strength generates an insulin-independent demand for blood sugar
According to the specialist, you should do two types of exercise: strength and aerobic. “It is an absolute myth that only aerobics serves to lower the stomach. Adding weight is imperative because strength generates consumption of glucose in the blood, independent of insulin, necessary for the muscle to contract. When they begin to force themselves, lower the abdomen. You can’t do specific work to reduce it, the whole body fat goes down,” he elaborates.
(Recommended: Exercises and Habits to Help You Lose Weight the Healthy Way).
There’s no exercise that won’t work, says Dr. Hinze. “Anything helps, if he can walk, let him walk, if he can run, keep running, and if he’s lifting weights, keep doing that and increase the load. Strength training in the gym and aerobics, stair climbing, cycling, swimming, any exercise that is easy and you enjoy is best.
Mayo Clinic experts recommend the following to reduce belly fat:
– Have a healthy diet. Focus on plant-based foods such as fruits, vegetables, and whole grains. Choose lean sources of protein such as fish and low-fat dairy products and limit the saturated fat found in meat and high-fat dairy products such as cheese and butter
(You may also be interested: 3 Reasons Why You Can’t Lose Weight Easily, According to Harvard).
– Keep portion sizes under control. Even when healthy choices are made, the calories add up. Both at home and in restaurants, it is necessary to reduce the portion of food that is usually eaten
– Replace sugary drinks. Drink water or drinks with artificial sweeteners.
– Include physical activity in daily life. Moderate aerobic activity, such as brisk walking, at least 150 minutes per week or vigorous aerobic activity, such as running, at least 75 minutes per week is recommended.
-Keys to not regaining “weight” after dieting, according to Harvard
-Obesity: How is abdominal fat measured in the body?
-Eating healthy with only eight types of food? A nutritionist answers
-Abdomen: diet and exercise are the perfect pair
– How to lose weight? The keys to a celebrity personal trainer
The Nation (Argentina) / GDA