Abdominal obesity, commonly called belly fat, is a prevalent health concern affecting millions worldwide. This type of obesity, characterized by excess fat around the waist and abdomen, poses significant health risks, including an increased risk of chronic diseases.
The Lancet’s recent study assessing the burden of abdominal obesity in India revealed that 40% of women and 12% of men in India are abdominally obese.
Lacet Study Measuring Abdominal Obesity in India
Abdominal obesity is considered the more severe form of fat distribution, as it can put you at risk of developing various cardiovascular diseases, type-2 diabetes, and other metabolic disorders. The study stated that individuals can be considered abdominally obese if they have a waist circumference of more than 80 cm in women and more than 94 cm in men.
The Lancet stated that abdominal obesity has been on the rise globally since 1990, which makes it a caution-worthy health risk demanding urgent intervention by medical authorities.
Also Read: Do You Know There Are 2 Kinds Of Belly Fat? Know About Them, How To Reduce
The findings show that five to six out of 10 women aged 30–49 are abdominally obese. Women belonging to older age groups, urban residents, wealthier sections, and non-vegetarians presented higher percentages of abdominal obesity.
The study revealed that abdominal obesity in women sets in during ages 30–49 years. In the age group of 15–19, only 12.7% of the women were abdominally obese. When women reached the age of 20–29 years, 32.2% were found to be abdominally obese. The prevalence of abdominal obesity increases to 49.3% of women aged 30–39 years, and 56.7% are abdominally obese from age 40–49 years.
Causes of Belly Fat
Abdominal fat is much easier to acquire than general obesity. Some factors that can put you at risk of developing abdominal fat are:
- Age Factor: As you age, the body witnesses a slowdown in several natural processes, like the resting metabolic rate and hormonal activity, which can result in too much fat accumulation in your belly.
- Sedentary Lifestyle: A lack of physical activity and prolonged periods of sitting contribute to abdominal fat accumulation.
- Poor Diet: Consuming a diet high in processed foods, refined sugars, and unhealthy fats can lead to weight gain and abdominal obesity.
- Stress and Hormones: Chronic stress can trigger the release of cortisol, a stress hormone associated with increased abdominal fat storage.
- Genetics: Some individuals may be predisposed to accumulate fat in the abdominal region.
Effective Ways to Manage Abdominal Obesity
Abdominal obesity is a dangerous condition that can put you at risk of a plethora of debilitating health conditions. If you suffer from excessive belly fat, its time to make some lifestyle adjustments:
- Balanced Diet: Adopt a balanced and nutrient-rich diet full of fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce the consumption of sugary beverages, processed snacks, and fast food. Also, be mindful of portion sizes to avoid overeating and unnecessary calorie intake.
- Regular Exercise: Engage in regular physical activity, including cardio exercises and strength training, to burn calories and promote fat loss. High-intensity interval training can be particularly effective in reducing abdominal fat and improving overall fitness.
- Stress Management: Practice stress-reduction techniques, such as meditation, yoga, or deep breathing exercises, to lower cortisol levels and prevent emotional eating.
- Quality Sleep: Prioritize quality sleep, as insufficient sleep can contribute to weight gain and abdominal fat accumulation.
- Hydration: Drink plenty of water daily to stay hydrated and support metabolism.
- Underlying Health Conditions: You may have an underlying health issue contributing to abdominal obesity. Consulting a healthcare professional can help you get an accurate diagnosis before it's too late. A medical expert can provide personalised guidance, assess your health status, and recommend appropriate lifestyle changes to achieve your weight loss goals safely.
Rising Burden of Belly Fat in India
The Lancet study proves that abdominal obesity is rising in India and can significantly affect your overall well-being. Adopting a balanced diet, staying physically active, managing stress, and prioritising sleep are fundamental steps in handling obesity. Remember, the journey to a healthier weight and lifestyle is a gradual process that requires patience and dedication. With a positive mindset, consistent efforts, and professional guidance, you can effectively manage abdominal obesity and reduce the risk of associated chronic diseases.
