CANTIKA.COM, Jakarta – Fat is one type of macronutrient needed by the body, in addition to protein and carbohydrates. Actually, fat is not something that is ‘dangerous’ for the body, because the body still needs fat to be able to carry out its functions. One of them is belly fat, also known as visceral fat. Belly fat is fat that serves to protect important organs in the stomach. However, if the amount of belly fat is too much, this can potentially hinder one of the organ functions and endanger your health.
Launching Eat This, Monday, January 10, 2021, belly fat produces hormones and inflammatory substances that increase the risk of serious diseases, such as heart disease and type 2 diabetes. Because it is near the liver and pancreas, belly fat can shed harmful free fatty acids and cytokines. inflammation, directly to these organs. As a result, higher LDL cholesterol and lower HDL cholesterol levels, slower fat metabolism and greater insulin resistance, in which your body becomes less able to process blood sugar.
Seeing the effects that can be harmful to health, there are two ways that can indicate that your belly fat is excessive. About anything?
1. Waist size You widen The first sign that you can notice is an increase in your waist circumference. For example, your pants may feel tighter. Or, you can measure it using a cloth measuring tape. You need to be careful, if your waist size is above 40 inches for men and above 35 inches for women. This condition can put you at high risk for a heart attack or stroke. Meanwhile, you are at moderate risk if you have a waist size of 37.1 to 39.9 inches for men, and a waist size of 31.6 to 34.9 inches for women.
2. Calculate your waist-to-hip ratio Another way you can do this is to calculate your waist-to-hip ratio. With a relaxed stomach, measure your waist at the navel. Then, measure your hips at their widest point. After that, divide your waist measurement by your hip measurement. The chance of a heart attack or stroke increases for men when that ratio exceeds 0.95. As for women, the risk increased by more than 0.85. So what can you do to get rid of this belly fat?
Experts say that losing weight alone can reduce belly fat very effectively. It is said that, by losing only 10 percent of your body weight, you may lose up to 30 percent of your belly fat. Making certain dietary changes can also help reduce belly fat.
For example, by avoiding sweet drink such as soda, processed foods, saturated and trans fats, and fast food. Also, multiply foods such as fruits and vegetables, lean protein and whole grains. In addition, experts also recommend exercising because it can burn belly fat. Moderate physical activity combined with strength training can be an option.
Read: 5 Simple Tips to Reduce Belly Fat, Avoid Sugar and Increase Protein
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