Big bellies can spell Big Trouble

Big bellies, found in both men and women, are frequently accepted as part of the ageing process.

In any given society, big bellies are often sported by healthcare workers, legal professionals, bankers, civil servants, managers, businessmen, businesswomen, politicians, sales clerks, social workers, police, admin assistants, teachers, taxi drivers, and a host of others.

Growing up here in St. Vincent, I remember such bellies being referred to as a “manager belly”. It was more common to see such bellies paraded by the more affluent members of society, including managers.

A waist circumference of 35 inches (89 centimeters) or more in women and 40 inches (102 centimeters) or more in men, is considered unhealthy.

Where is the fat located in someone with a big belly?

This fat is essentially found in two places:

1. Visceral fat: Referred to as “hidden fat,” for it is behind your abdominal wall muscles. It wraps around organs in the abdominal cavity, such as the liver, stomach, and intestines. While a small amount of visceral fat is needed to protect the abdominal organs, however, excessive amounts are potentially menacing.

Visceral fat produces inflammatory toxins making it the most dangerous fat in our bodies.

2. Subcutaneous fat: Found below the outer layers of the skin and can be pinched with your fingers. It is located in front of your abdominal muscles. While by itself, this fat is much less threatening than visceral fat, however, those with additional subcutaneous fat are more likely to have excessive visceral fat.

Factors that can lead to a big belly

l Unhealthy diet – Diets high in sugar, fructose, simple carbohydrates (flour-based foods, fruit juice, malts, sweet drinks), fast foods, fried foods, butter, margarine, and ultra-processed foods.

l Inadequate amount of exercise – A sedentary lifestyle makes it nigh on impossible to burn off any excess calories consumed. Excess calories are stored as fat.

l Excessive alcohol intake – This causes males to gain weight around the waist. In females the distribution of the extra weight is variable.

l Cigarette smoking – Smokers are more likely to gain weight in the abdominal area.

l Desk jobs – Sitting for 7-8 hours a day increases the chances of weight gain in the midsection.

l Insomnia/ Obstructive sleep apnea (OSA) – Inadequate sleep and obstructive sleep apnea have been linked to the increased intake of food along with unhealthy eating habits.

l Stress – Stress results in elevated blood levels of cortisol. Cortisol directly impacts one’s metabolism and this can ultimately result in a build up of fat around the waist.

l Genetics – The evidence shows that a person’s genes can directly influence the degree their waist circumference burgeons.

l Pregnancy – Women who are overweight prior to pregnancy are more likely to have a significant increase in their visceral fat over the course of their pregnancy.

l Excessive calorie intake – Excess calories translate into weight gain, especially around the waist.

l Menopause – Many women gain belly fat post-menopause. This is likely due to the precipitous drop in blood oestrogen levels.

l Depression/ anxiety – Some who are depressed or anxious may stress eat. This leads to weight gain and an addition of inches to the waist.

l Medications – Unfortunately, medicines given to treat other conditions may contribute to weight gain. These include some diabetes meds, antidepressants, contraceptives (e.g. Depot Provera), antihistamines, and anti-epileptic medications, along with insulin, steroids, and beta blockers.

Health consequences of having excessive visceral fat

l Type 2 diabetes

l Hypertension

l Heart disease

l Elevated

cholesterol

l Metabolic syndrome – a combination of hypertension, obesity, elevated cholesterol, and insulin resistance.

l Heart attacks

l Stroke

l Cancers – breast, colorectal, pancreatic, uterine/ endometrial, oesophageal, kidney, gallbladder, liver

l Respiratory

conditions

l Dementia

l Sudden death.

It’s not difficult to lose visceral fat.

Visceral fat is easier to lose than subcutaneous fat found in any part of the body. With a healthy diet and consistent exercise, a significant reduction in visceral fat can be achieved in as little as three months. In order to stop excessive visceral fat from returning, it is essential to maintain a healthy diet and continue exercising.

General tips for losing visceral fat

l Exercise vigorously for 30 minutes five days a week. This exercise can be in the form of brisk walking, skipping, push-ups, aerobic, and gym workouts

l Cut out sugar/ sugary drinks

l Limit consumption of free sugars – fruit juice, honey, and syrups

l Cut out simple/ refined carbohydrates – breakfast cereals, sweets, baked goods, malts, white bread, pasta

l Quit smoking

l Minimize alcohol intake

l Sleep for 7-8 hours at night

l Address OSA if present

l Increase your intake of soluble fibre – found in fruit, vegetables, beans/ legumes, nuts

l Avoid trans-fats: margarine, fried foods, microwave popcorn, shortening, commercially baked goods

l Increase your protein intake – fish, poultry (without skin), beans/ lentils/peas, nuts

l Control portion size

l Reduce stress

l Consider using a probiotic supplement

l Discuss with your doctor the potential benefits of intermittent fasting

l Drink green tea

l Discuss with your doctor the effectiveness and safety of weight loss medications.

Author: Dr. C. Malcolm Grant – Family Physician, c/o Family Care Clinic, Arnos Vale. For appointments: 1(784)570-9300 (Office), 1(784)455-0376 (WhatsApp)