Does Sleep Apnea Cause My Belly Fat
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Belly Fat

What Is Belly Fat?

Surprisingly, everyone possesses some form of belly fat, even those with flat abs.

This is completely normal. An essential part of the human body is fat. However, not all fat is identical, and the amount and location of fat in your body can influence your health.

Subcutaneous belly fat lies just beneath your skin. This type can cause your clothing to feel tighter than it previously did. It can result in a soft and rounded appearance of your belly.

Deep belly fat, also known as visceral fat, is found deeper within your abdomen. It accumulates around your heart, lungs, liver, and other organs. Researchers refer to it as “visceral adipose tissue.”

You need some visceral fat because it shields your organs.

Yet, it’s a very, very small quantity that’s needed, and it takes only a minor amount to trigger health issues,, which focuses on medical weight management and obesity treatment.

Even a tiny quantity of fat surrounding the heart can be extremely detrimental.

The accumulation of fat around your organs can raise your risk of heart disease, dementia, high blood pressure, type 2 diabetes, and some types of cancer, such as breast and colon cancer.

What are the different types of belly fat?

In comparison to the rest of your body, only a limited amount of fat is situated in your belly.

There are two primary types of belly fat—one is located just beneath your skin, while the other is situated deeper within your abdomen, encasing your internal organs.

Subcutaneous belly fat, or subcutaneous adipose tissue (SAT), is the fat that exists under your skin.

Subcutaneous fat is the soft fat that frequently appears to be “jiggling” on your abdomen. Typically, women carry more subcutaneous fat than men.

Unlike the fat that resides deeper in the abdominal cavity, subcutaneous fat does not have as strong a correlation with heightened disease risk.

Nonetheless, an excess of body fat overall, including total belly fat, may elevate your chances of developing certain chronic diseases, such as type 2 diabetes, heart disease, and specific cancers.

Conversely, preserving appropriate levels of body fat, including belly fat, may lower the chance of contracting chronic illnesses.

Visceral belly fat, or visceral adipose tissue (VAT), refers to the fat that encases internal organs such as the kidneys, liver, and pancreas, making it located much deeper in the abdomen compared to subcutaneous fat. Belly fat of this kind is frequently referred to as “harmful.”

Visceral fat has a substantially higher metabolic activity than subcutaneous fat. This type of fat comprises a greater number of cells, blood vessels, and nerves than subcutaneous fat.

Increased insulin resistance, a hormone crucial for controlling blood sugar levels, is directly linked to visceral fat. Over time, this insulin resistance can result in elevated blood sugar levels and potentially lead to type 2 diabetes.

Additionally, visceral fat plays a role in systemic inflammation, which may heighten the risk of various diseases.

Men tend to accumulate more visceral fat than women, which explains why men are more prone to developing an “apple-shaped” figure as belly fat increases. In contrast, women generally have a higher likelihood of accumulating excess fat in the lower body, resulting in a “pear” shape.

Interestingly, the distribution of body fat changes with age. For instance, premenopausal women typically have more subcutaneous belly fat, while postmenopausal women often experience a rise in visceral fat, increasing their risk of metabolic diseases.

Moreover, visceral fat levels are generally higher in individuals of European descent compared to those of other ethnic backgrounds.

How does one accumulate deep belly fat?

Initially, fat is stored in the space between the skin and muscles as subcutaneous fat. The specific areas where this fat is deposited—such as the hips and thighs versus the midsection—depend largely on one’s body type, which is influenced significantly by genetics.

Genetics may partially clarify why certain individuals appear slim yet have a protruding belly.

A study featured in Nature Genetics, which examined the genes of over 476,000 participants, identified 24 genes that influence fat storage locations in the body. Some gene variants promote fat accumulation in the hips and thighs, contributing to a more pear-shaped silhouette, while other variants route fat to the midsection, leading to an apple shape.

Once the subcutaneous compartments are filled, regardless of their location, fat will begin to accumulate more deeply in the body—particularly around the organs in the midsection. The capacity for an individual’s body to first store fat at the subcutaneous level varies among different individuals as well.

Different people are capable of storing varying amounts of fat subcutaneously. Once those stores are depleted, the fat has to be stored elsewhere, often in places that are less beneficial.

Certain genetic factors predispose some individuals to store fat deeper in the belly rather than in safer subcutaneous areas.

For instance, many “Indian men lack the same amount of subcutaneous fat reserves as Caucasian individuals,” according to Alexander. They might have more visceral fat than a Caucasian person with an equivalent BMI or body fat percentage because they may fill their subcutaneous stores. In such instances, an MRI can reveal that a person who appears thin actually has fat surrounding their heart and liver as well as throughout the abdominal area.

How Much Belly Fat Is Too Much?

Possessing a “pear shape,” characterized by larger hips and thighs compared to a wider midsection, is deemed

healthier than having an “apple shape,” which refers to a broader waistline. a rise in visceral fat frequently corresponds with an increase in abdominal fat.

The only definitive method to determine your fat composition—subcutaneous versus visceral—is through an MRI. However, measuring your waist size can provide insight into whether you have an unhealthy level of visceral fat. For optimal health, aim for a waist measurement of less than 35 inches for women and less than 40 inches for men.

To measure, stand straight and wrap a measuring tape around your waist, just above your bellybutton. Ensure the tape is even all the way around before recording the measurement.

How Belly Fat Develops

As you age, your caloric needs decrease for optimal body functioning. Hormonal changes during this period can lead to muscle loss and fat gain. While this makes maintaining a healthy weight more challenging, it’s still achievable. In fact, individuals aged 65 and older generally demonstrate better health compared to previous generations and tend to have longer lifespans.

Although aging is unavoidable, there are several controllable factors that influence weight management, such as lifestyle habits, dietary choices, and physical activity levels.

Regardless of your height or BMI, you should aim to lose weight if:

  • your waist circumference is 94 cm (37 inches) or more as a man,
  • your waist circumference is 80 cm (31.5 inches) or more as a woman.

Additionally, your risk of serious health issues increases significantly if:

  • you’re a man with a waist measurement of 102 cm (40 inches) or more,
  • you’re a woman with a waist measuring over 88 cm (34 inches).

If your abdominal weight falls into the higher risk category, it’s advisable to consult a doctor for guidance. You may also wish to explore a referral to a dietitian, who can assist in creating a personalized plan for a healthier lifestyle.

Not All Fat Is Created Equal

The fat situated just beneath the skin across much of your body — the type you can pinch — is known as subcutaneous fat. Though this layer around the sides, glutes, thighs, or upper arms may appear cosmetically undesirable, it is relatively harmless.

Conversely, visceral fat is quite detrimental. It builds up deep within the abdominal cavity, where it cannot be pinched but causes the abdomen to protrude. It’s termed visceral fat due to its presence around the viscera (internal organs such as the stomach and intestines).

The heavier your weight, the fuller those usual fat storage areas become, which results in fat deposits around your abdominal organs and heart. During surgery on these patients, the distance from the skin to the belly is minimal, yet the abdomen is filled with fat — fat within the liver, fat lining the intestines, fat everywhere.

This type of fat poses significant health risks.

Visceral fat cells are metabolically active, functioning much like an endocrine organ that releases hormones and other substances associated with diseases prevalent in older adults. Among these substances are cytokines that enhance the risk of heart disease and reduce the body’s insulin sensitivity, potentially leading to diabetes. They also generate a precursor to angiotensin, a protein that constricts blood vessels and raises blood pressure.

How to reduce belly fat?

Factors such as aging, diet, and activity levels can impact belly fat. Excessive belly fat heightens your risk for obesity-related conditions, including type 2 diabetes, hypertension (high blood pressure), and coronary artery disease.

Incorporate More Strength Training

To enhance your physical activity, strive to include strength training alongside cardio workouts. Strength training can boost muscle mass, enabling greater calorie expenditure.

Research indicates that strength training effectively reduces:

It’s crucial to aim for the recommended 150 minutes of aerobic exercise weekly. Additionally, you can find opportunities to incorporate strength exercises. The ideal frequency will vary by individual, but most adults should engage in strength training at least two days per week.

Opt for More Plant-Based Foods


Diets rich in plant-based options such as fruits, vegetables, and whole grains can aid in losing belly fat. Many of these foods contain polyphenols, which are antioxidants with anti-inflammatory benefits.

A study revealed that individuals who adhered to either a Mediterranean or green Mediterranean diet experienced greater weight loss and a decrease in waist size. A green Mediterranean diet emphasizes plant-based foods while minimizing animal product consumption.

Consume Fats in Moderation

Fats supply your body with more energy compared to carbohydrates and proteins. Monounsaturated fats and some polyunsaturated fats, like omega-3 fatty acids, possess anti-inflammatory properties.

Excessive consumption of any type of fat can elevate your caloric intake. Consuming too many calories may result in weight gain as your body stores surplus fat for later energy use. Enjoy healthy fats in moderation, ensuring they make up less than 28% of your daily caloric intake.

Alternate Between Workout Intensities

Some research indicates that high-intensity interval training (HIIT) substantially decreases overall abdominal and visceral fat mass. However, this doesn’t mean every workout needs to be high-intensity. You can also incorporate low-intensity exercises to help eliminate belly fat; these low-intensity workouts will use fat as an energy source after depleting carbohydrates.

Limit Refined Carbohydrates

Visceral fat has been linked to heightened inflammation. Certain foods, particularly those containing refined grains, may encourage inflammation.

Refined grains are carbohydrates that go through a process that removes various parts of the grain, along with much of the fiber, minerals, and vitamins found in whole grains. Refined grains include baked goods, candies, heavy syrups, and sodas. These substances can moreover be charactericed as “empty calories,” which can lead to weight gain.

Aim to Lower Stress

Stress can result in weight gain around the abdomen. During stressful periods, you might crave high-fat, high-sugar, or calorie-dense foods. The stress hormone cortisol may also increase the amount of fat your body retains and expand your fat cells. Elevated cortisol levels have been associated with increased visceral fat.

Explore various stress-relief activities to find one that works for you, such as:

  • Spending time with loved ones
  • Physical exercise
  • Enjoying music
  • Practicing meditation

Ensure Adequate Sleep

Approximately 33% of adults in the U.S. do not obtain sufficient sleep or rest daily. Inadequate sleep, or sleep deficiency, impacts your health. Individuals who regularly sleep less than seven hours each night are at a greater risk for obesity.

Everybody’s sleep needs vary, but in general, adults should aim for at least seven hours of sleep per night. Quality of sleep is also crucial. Better sleep results in feeling refreshed and experiencing fewer interruptions during the night. Maintaining a consistent schedule and cultivating a calming environment can enhance your sleep hygiene and promote better sleep.

Cut Back on Alcohol

Excessive alcohol consumption can lead to an increase in belly fat. Research has investigated the connection between alcohol intake and body fat distribution among individuals with type 1 diabetes, finding that higher alcohol consumption correlates with increased visceral fat.

It’s unnecessary to completely eliminate alcohol for weight loss; however, it’s advisable to limit your intake. Recommended guidelines suggest one or fewer drinks daily for women and two or fewer for men.

Foods that Promote Belly Fat Loss

To decrease belly fat, you must consume fewer calories than you burn and select the right foods. The following should be incorporated into a balanced diet:

  • Five servings or greater of fruits and vegetables every day
  • High-fiber starchy options like oats, brown rice, and whole-grain bread
  • Reduced-fat dairy or calcium-fortified soya drinks
  • Beans, pulses, fish, and eggs
  • Small servings of unsaturated fats such as olive oil
  • Six to eight glasses of water daily

Finally, eliminate sports drinks, sugary beverages, and other items high in added sugar. Avoid adding extra salt or sugar to your meals. Be cautious that low-fat products might contain high levels of added sugar.

Increase Protein in Your Diet

Incorporating more protein into your meals can assist with weight loss because it helps you feel fuller compared to carbohydrates and fats. Including a lean protein source in your dishes may result in reduced hunger, leading to lower overall food intake.

Ensure that you include protein in every meal. Good options are:

  • chicken breast
  • tuna
  • mackerel
  • salmon
  • eggs
  • milk

Good plant-based options include:

  • red lentils
  • chickpeas
  • brown bread
  • nuts
  • soya

Also, keep in mind that a serving of protein should be about the size of your palm.

Opt for foods that are high in protein and low in fat. These are referred to as lean sources since some protein sources can contain high levels of saturated fat. Alternatively, many protein products, such as supplements and powders, are available on the market. However, if you choose to use these, ensure that a trained dietitian or nutritionist is overseeing your dietary plan.

The risks of visceral fat

Visceral fat poses a significant threat to cardiovascular health. A major study involving European women aged 45 to 79 revealed that those with the largest waistlines had more than twice the likelihood of developing heart disease. This risk was nearly doubled even after accounting for factors like blood pressure, cholesterol, smoking, and body mass index. For every additional two inches in waist size, the women’s risk increased by 10%.

Visceral fat has also been associated with several other health issues:

  • Asthma: A large study conducted among California teachers found that women with elevated levels of visceral fat were 37% more likely to develop asthma compared to those with lower amounts, which researchers attribute to the inflammatory effects of such fat throughout the body, including the airways.
  • Cancer: Visceral fat is linked to an increased risk of both colorectal and breast cancer. A study in Korea indicated that postmenopausal women who accumulated visceral fat had nearly doubled chances of developing colorectal cancer. Additionally, a Dutch study found that participants with waist sizes exceeding 35 inches who lost 12 pounds showed changes in biomarkers for breast cancer, such as estrogen, leptin, and inflammatory proteins, suggesting a reduced risk for breast cancer.
  • Dementia: Research in California showed that individuals in their early 40s with the highest levels of visceral fat were three times more likely to develop dementia 30 to 40 years later than those with the least abdominal fat at that age.

Other conditions linked with visceral fat include diabetes, stroke, compromised lung function, heartburn, sleep difficulties, and migraine headaches.

The key takeaway: Excessive visceral fat can nearly double the risk of premature death, according to a study of over 350,000 European men and women published in The New England Journal of Medicine.

Summary

Not all fat is the same. The location of fat on your body can reveal much about its potential health impacts. However, all fat can be addressed with proven strategies to eliminate it. As fat cells start to diminish—even though it may be challenging to lose them—they will decrease in your hips and thighs, as well as in those concealed areas deep within.

Recognizing the health implications of belly fat is the first step towards effective weight management. By integrating these recommendations into your everyday life—maintaining a balanced diet, exercising regularly, managing stress, and ensuring adequate sleep—you can lessen belly fat and enhance your overall well-being. Remember that each small change contributes to significant results over time. Take control of your health now and say farewell to persistent belly fat!

Eliminating unhealthy body fat can be a gradual process, but it’s a valuable effort that will enhance your overall health and lower the risk of serious diseases. Strive for a consistent exercise routine, a nutritious diet, and sufficient sleep. If you encounter difficulties, don’t hesitate to reach out to your primary care physician for assistance.

FAQs

How can I get rid of belly fat?

8 Effective Strategies to Reduce Belly Fat and Live Healthily | Johns…
8 Effective Strategies to Reduce Belly Fat and Live Healthily
Consider reducing carbohydrate intake instead of fats.
Adopt an eating plan rather than a temporary diet.
Keep your body active.
Incorporate weight lifting into your routine.
Pay attention to food labels.
Steer clear of highly processed foods.
Focus more on how your clothes fit rather than obsessing over the scale.
Surround yourself with friends who prioritize health.

What contributes to high levels of belly fat?

Individuals who consistently consume more calories than they expend daily are more prone to accumulating weight, including belly fat. Aging also plays a role. As people age, they tend to lose muscle mass, particularly if they are not actively engaging in physical activities.

Which activities are most effective for burning belly fat?

Aerobic workouts encompass any activity that elevates your heart rate, such as walking, dancing, running, or swimming. Activities like household chores, gardening, and playing with children can also count. Additionally, forms of exercise like strength training, Pilates, and yoga can aid in reducing belly fat.

What beverages aid in belly fat reduction?

5 juices that may assist in diminishing belly fat
Cucumber and ginger juice: This drink hydrates and boosts fat burning, making it a great choice for the morning.
Apple and cucumber juice: This refreshing juice can help decrease belly fat.
Bottle gourd juice.
Spinach, cucumber, and lemon juice.

Which foods contribute to belly fat gain?

9 common foods that may lead to increased belly fat
Sugary snacks: These are high in added sugars and empty calories.
Baked goods: Items like donuts, pastries, cakes, and cookies are often loaded with sugars and unhealthy fats.
Refined grains.
Fried foods.
Fast food.
Alcohol.
High-fat dairy products.
Sugary breakfast cereals.

References

  • 10 tips to lose belly fat. https://continentalhospitals.com/blog/10-tips-to-lose-belly-fat/
  • Blogs & news. (n.d.). Kaiser Permanente physicians in Washington, DC, and Maryland.
  • https://mydoctor.kaiserpermanente.org/mas/news/how-to-lose-belly-fat-a-lifestyle-medicine-doctor-s-expert-advice-1857344
  • https://ww.bupa.co.uk/newsroom/ourviews/how-lose-belly-fat
  • How to reduce the two forms of belly fat. Healthline.
  • https://www.healthline.com/nutrition/types-of-belly-fat
  • 11 natural ways to get rid of belly fat. https://www.medicalnewstoday.com/articles/319957
  • How to Lose belly Fat: 8 Effective tips. Health. https://www.health.com/weight-loss/11-reasons-why-youre-not-losing-belly-fat
  • Visceral fat: What is it? WebMD. https://www.webmd.com/diet/what-is-visceral-fat
  • How to lose belly Fat. WebMD. https://www.webmd.com/diet/features/the-truth-about-belly-fat

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