Why all the fuss about body fat?

Everyone has body fat. Some of it you can see. Some you can’t. The fat we see is the one under the skin – which is mainly deposited in larger quantities around the belly, hips, buttocks and thighs.

When you become overweight, it becomes more evident in other areas such as your back, face, chest and neck. The so-called ‘hidden fat’ is found in the internal organs such as kidney, heart, liver etc. It is also known as visceral fat (internal fat).

SO WHAT IS WRONG WITH MY BIG BELLY?

Visceral (internal) fat is present in both slender and overweight people. People with large bellies tend to have a larger amount of visceral fat than normal. Having a small amount of this fat is not a bad thing as it acts as a cushion to protect the inner organs from damage.

However, having too much of it is linked to a high risk of developing high blood pressure, diabetes, heart disease, dementia (interestingly), and certain cancers, including breast cancer and colon (intestinal) cancer.

The link was true even for people with excess belly fat but have normal weight (typical case: the average weight man with a relatively lean physique but a large belly).

This is the so- called ‘apple’ shape (where most fat is stored in the belly) as opposed to the ‘pear’ shape (where most fat is stored in the hips and thighs).

Generally speaking, having a pear shape is a considered safer than an apple shape.

WHAT MAKES YOU GET THAT BIG BELLY?

Lifestyle and diet: Your weight is largely determined by how you balance the food (calories) you eat with the energy you burn.

If you eat more than your body burns, you gain weight. You can, therefore, eat what is considered regular portions but if you are sedentary, you will gain weight.

Ageing also plays a role. Muscle mass diminishes with age, while fat increases. Muscle is an effective calorie burner and once it reduces, you are bound to gain weight.

Menopause: Hormonal changes in menopause also play a role. Many women also notice an increase in belly fat as they get older - even if they aren’t gaining weight.

Genetics: The tendency to gain or carry weight around the waist is thought have a genetic component as well.

Fat is actually active! Previously, we all thought that fat was just the body’s way of storing excess calories with no other function.

This fat storage reservoirs were thought to only be active during moments of deprivation/starvation when they would be mobilised to give the body energy.

Research has, however, now shown that fat cells are actually biologically active.

They release hormones and other chemicals which affect the way our body functions and how it responds to food and disease.

HOW DO YOU MEASURE INTERNAL BODY FAT?

The most precise way to determine how much visceral (internal) fat you have is to get a CT scan or MRI scan. However, this is neither practical nor cost-effective.

There are, therefore, simpler ways of determining if you have excess fat.

Waist circumference: The simplest way to check for abdominal fat is to measure your waist. Get a measuring tape, wrap it around your waist, at the level of the navel and check your girth (circumference).

Do it while you’re standing up and make sure the tape measure is level.

Do not hold your breath and do not to pull the tape measure so tight that it depresses the skin. Ideally, women should have a waist circumference of less than 35 inches and men less than 40 inches.

Body mass index (BMI): This is a way of assesing your weight as compared to your height. BMI can, however, be misleading in people who are very muscular or those in the extremes of height.

If you know your weight and height, BMI can easily be calculated using several online calculators or it can be done at your doctor’s office. Generally speaking, a BMI between 25-30 means you are overweight. Anything over 30 means you are obese.

WHAT TO DO?

Exercise: Vigorous exercise trims body fat, including visceral (internal) fat. Forget spot reducing. It does not work. (Spot reducing means focusing on one body part during exercise – hoping it will reduce while the rest of your body is still carrying excess fat).

A common practice is doing large numbers of sit-ups in an attempt to flatten the belly.

Usually, the end result is that the abdominal muscles get tighter but it does not get rid of internal fat.

You must exercise the whole body for maximal effect. Combine both cardio and weight training for best results.

Deal with stress: High stress levels have been associated with hormonal imbalances – specifically with a hormone known as cortisol which can negatively affect your weight.

In addition, you tend not to make good food choices when under stressful conditions. People who drink alcohol also tend to imbibe more when under stress (alcohol has a lot of empty calories which lead to weight gain).

You, therefore, must control your stress levels. Get your friends and family involved. Exercise is also a good way of dealing with stress.

Certain cultures also advocate meditation – even a simple long drive into the country can help deal with stress.

Diet: Contrary to what fashion magazines want us to believe, there is no magic diet for belly fat (especially if you are looking for a long-term solution).

It is an especially bad idea to drastically cut down on the food you eat.

This is because it can force the body into starvation mode where it slows metabolism and, ironically, causes you to store fat more efficiently later on when you go back to your normal feeding habits.

For best results, pay attention to portion size, eat lots of fruits, vegetables, whole grains and lean protein. Reduce on processed carbohydrates (such as white bread), processed meats, deep fried and sugary snacks/drinks.

Sleep: Although it is not the only factor, researchers have found that a good night’s sleep is essential in keeping your weight under control. Generally speaking, 7-8 hours is ideal.

Finally, be patient with your body. It took several months (in some cases, years) to get that big belly so it will not disappear with a few weeks of exercise.

On average, aim for between 0.5kg - 1kg weight loss per week.

This may sound minimal but it is an achievable goal and is generally safe for most people.

It has also been found that people who take it slow and lose weight gradually through lifestyle and diet changes tend to keep it off as opposed to those who take drastic measures intended to ensure rapid weight loss.

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This article first appeared in the Business Daily