Health Risks for Overweight Men
Belly fat is dangerous. Generally speaking, for men whose waists measure more than 40 inches, they are storing an amount of fat that is considered a health risk. Belly fat is actually a more dangerous fat. The deep, visceral fat situated around the internal abdominal organs makes toxins that affect the way the body functions. The visceral fat has been linked to a wide array of serious health conditions and diseases, including but not limited to heart disease, cancer, sleep apnea, high blood pressure, diabetes, dementia, and premature death.
You do not even have to be overweight to experience health hazards if you store excess fat inside your gut. Men of average weight can harbor harmful amounts of hidden fat beneath the abdominal wall. It is important to eat well and exercise in order to keep abdominal fat content low.
Aging plays a role in the accumulation of belly fat. As men get older, they lose muscle mass which decreases the rate at which their body burns calories. Genetics also contribute to a man’s chance of having belly fat and being overweight or obese.
Because belly fat in men is commonly referred to as a “beer gut,” you may have wondered just how much of a factor beer actually is in weight gain. The fact is drinking excess alcohol – not just beer – can cause you to have more belly fat because alcohol is highly caloric, stops your body from burning fat, and makes you hungry. This is one of many reasons drinking should be done in moderation.
Below are four tips for losing belly fat and reducing your risk of heart attack, high blood pressure, diabetes, and more:
- Eat healthy. Avoid processed foods. Foods high in trans fats, salt, and sugar all contribute to belly fat gain. Eat plant-based foods like vegetables, fruits, and whole grains. Go with lean sources of protein such as fish and chicken. Limit your intake of saturated fat, which is found in high amounts in red meat, cheese, and butter.
- Avoid sugary beverages. Drink water more than anything else. Experts recommend eight glasses a day. Don’t drink sodas, as they’re loaded with sugar. Even fruit juice should be avoided as it’s not as healthy as it seems. With fruit juice, the fiber of the fruit, which reduces fat, has been removed, leaving only pure sugars that will give you a bulging belly.
- Exercise often. For most healthy adult males, experts recommend at least 150 minutes of moderate aerobic activity – i.e., brisk walking, swimming, playing tennis, dancing – per week or at least 75 minutes of vigorous exercise – i.e., jogging, playing basketball, jumping rope, roller skating – each week.
- Get plenty of sleep. Sleep deprivation has been linked to weight gain. Experts recommend between 7 and 8 hours of sleep per night.
Shedding belly fat takes perseverance and patience. Start small and set monthly goals so you can see your progress and build momentum. If you’re having trouble losing belly fat, considering consulting a dietician or provider. The experts at Natural Bio Health can formulate a personalized plan to help you stay on track. Contact us today to learn more.