Having trouble buttoning your jeans?
Dropping belly fat can do more than help you fit into your clothes.
Whittling your waist can reduce your risk of heart disease, diabetes and stroke, according to Dr. Lori Remeika, a Marshfield Clinic internal medicine physician.
The problem with belly bulge
Excess belly fat has been linked to inflammation and the production of certain hormones, both of which can lead to diabetes, high blood pressure, high levels of “bad” blood cholesterol and heart disease.
What causes belly fat?
- Overeating, especially foods high in saturated and trans fat, combined with a sedentary lifestyle, is a primary culprit.
- People lose muscle as they age, especially if they aren’t physically active. Less muscle mass means it’s harder to burn calories and easier to gain belly fat.
- Genetics can play a role in where your body stores fat.
How much is too much?
A waist measurement will tell you if your excess belly fat puts you at higher risk for heart problems.
Here’s how to measure:
- Pull a tape measure around your bare waist, just above your hipbones. The tape measure should fit snugly, but not dig into your skin.
- Measure your waist in a relaxed position, without sucking in your stomach.
A measurement of 35 inches or more for women and 40 inches or more for men indicates you’re carrying too much belly fat.
Trim your tummy
Find exercises you enjoy and aim for 30 to 60 minutes of physical activity, five days a week. Combine strength training with cardio exercise to build muscle and take off belly fat faster.
Cardio exercise doesn’t need to be intense, Remeika said. Walking daily will help you get rid of belly fat.
Make changes to your diet. Reduce your intake of foods high in saturated fat, like fatty meats; trans fat, like packaged snacks and baked goods; and sugar to help you lose belly fat. Instead, chose lean protein, fruits, vegetables, whole grains and low-fat dairy.
I cut the carbs. I cut the sugar. I boosted the protein. Lost 26 pounds! I exercise better, sleep better, have no more acid indigestion, and seem to have more energy and less inflammation. YES!!!
Great work, Michael!
I would love to walk to get rid of belly fat but my right ankle hurt for long time and right knee bother me.
Trying to keep the weight off is really difficult, especially when you are limited to the kind of exercises that you can do safely.
I'm in my mid-to-late 40's and have heard that lifting weights is essential for maintaining healthy bones. I don't have the desire or time to lift weights. What else can I do?
Hi, Linda,
Sorry for the delayed response, but I wanted to connect with one of our physical therapists.
Monte Willkom, physical therapists, said: Weight-bearing exercises, especially for the lower extremities, are frequently recommended. For example, squats, lunges, standing on one leg and walking up and down a flight of steps can help strengthen bones.Weight-bearing promotes bone strength in the spine and lower extremities. Fractures due to osteoporosis often occur in the spine and hips, therefore lower extremity weight-bearing activities are often recommended to address this concern.
Thanks,
Jake, Shine365 editor
Hi, I am physically disabled, and have had both my knees replaced. They didn't turn out the best and have had several problems such as length discrepancies, etc. I also suffer from chronic arthritis as well. When I use the recumbent bike, I have to shift my body from side to side because my legs are different lengths, so I do 3-4 miles only per day. Walking and my legs swell and my knee starts to lock up when I sit at any length of time with it bent. (The one that is longer) My Orthopedic Specialist says it is just routine maintenance now, but I don't call this routine! I take 23 pills a day. Weight bearing exercises like lunges and squats, are just not possible, what else is there?
Hi, Kelly,
It's certainly best to work with your provider and a physical therapist to develop an exercise routine that's safe and appropriate for you.
Take care,
Jake