This way you get rid of your stomach fat
During a female life, it is common to go up and down, especially in childbirths and afterwards. The body changes as time goes by and as the menopause arrives, it is quick to get on – especially around the stomach.
But research shows that women must be extra alert to this fat. This increases the risk of cardiovascular disease, diabetes and high blood pressure.
The article is taken from Home Week 35/16.
The dangerous fat
– A major study shows that there is a correlation between a high mid-hip ratio and the risk of a future heart attack in women. This is the result even after adjustment of common risk factors, such as smoking, diabetes, blood pressure, cholesterol and body mass index (KMI), says Professor and Principal Author of the Study, Grace Egeland at the Public Health Institute.
The survey showed that this type of measurement is more precise than only the measurement of the KMI. The measurement is most beneficial in women under 60 years, since aging is associated with changes in body composition.
An explanation of why stomach fat causes this risk of heart attack is that fat deposits around the internal organs and this fat affects how the organs work. But the good news is that the survey showed that women with larger hips are more protected against cardiovascular disease, that having a female form with broad hips and narrow waist is a protective factor. Much also suggests that having a little fat on the buttocks and thighs can be an advantage in health, “says Egeland.
Slim in the risk zone
This is the very fat fat we are going to live for, and there are several factors that make the fat accumulate just here.
– You can be relatively slim, but if you have increased stomach fat, you still have a higher risk of heart attack. Both stress hormones and cholesterol can increase obesity around the waist. People who have sleep difficulties often have increased cortisol, which in turn increases the likelihood of stomach fat. If you have insulin problems, the body is much easier to save on fat. Alcohol intake and sugary diet also increase obesity in this area, the professor continues.
But fortunately, this is also the fat that disappears when we are in activity and lose weight.
– Physical activity is a miraculous medicine. It does not have to be a gym where you go to the gym and lift weights, but you go for a walk after dinner, walk stairs, ride a bike or go to work. Be in daily motion, everything helps, she says.
Professor Jøran Hjelmesæth at the University of Oslo and Center for Disease Obesity at Vestfold Hospital says that women’s waistline should be less than 80 cm in order to be in the lowest risk zone for cardiovascular disease, diabetes and high blood pressure. The risk increases for every centimeter over this circumference.
– You can measure the waist yourself, but remember that the tape measure should be placed between the hip and lower ribs.
This is mostly the narrowest area in women. If the perimeter of the waist is greater than 88 cm, it is a health advantage if you lose weight, says Hjelmesæth.
Measure mid-hip ratio
- Researchers followed 140,790 healthy participants in connection with the health surveys CONOR in Norway, between 1994 and 2003. Afterwards, they collected information about how many had had acute myocardial infarction by 2009.
- Hips measurements show pelvic size, muscle and fat around the hips (seat muscles and fat), while life expectancy says something about the potential for fat build-up around the organs, which is a health risk. When the researcher combines both waist size and hip size, they get a better indication of the risk of future heart disease.
- Mid-hip ratio is perimeter of the waist (in cm) divided by the circumference of the hips (in cm). According to the World Health Organization (WHO), a healthy waist-hip ratio is below 0.90 for men and under 0.85 for women.
- The study showed that 26 percent of the heart attacks of young to middle aged women under 60 years and nine percent of adolescents to middle aged men were associated with a high waist-hip ratio. The researchers had verified the effect of body mass index and the conventional cardiovascular risk factors, such as smoking, diabetes, blood pressure and cholesterol.
- High alcohol intake and lack of physical activity may increase the waist-hip ratio. In addition, a high waist-hip ratio may be an indicator of underlying insulin resistance and hormone disturbances, such as high cortisol in connection with stress and poor sleep.
Source: People’s Health Institute
According to the professor, the waistline is an indirect target for the fat around the intestines. This is a fiery fat that increases the degree of inflammation of the vein. The fat creeps into the inside of the blood vessels and declines here.
– This allows less space for blood flow, thus less space for oxygen transported in the body through the bloodstream. If you are properly unwell, inflammation and calcification may lead to blood clots and this blood clot may cause a heart attack, he explains..
Hjälmesæth says that women usually feel that belly fat increases in menopause. There are changes in hormones in the body that make it easier to put fat around your stomach.
Women get less female sex hormones and more male sex hormones in connection with menopause. This is a natural part of aging. Men save more fat on their belly than women, “he continues.
Unfortunately, research has shown that hormone replacement in menopause increases the risk of heart attack, so this is not recommended. There are no shortcuts to lose weight.
– The best thing to do is eat healthy. If you go down two to three kilos, it’s almost just the belly fat you’ve lost. But remember, it’s not helpful to just train your abdominal muscles. The only thing they contribute is to be able to pull in the stomach. The main thing is that you need to burn more calories than you ingest. If you are going to lose ten pounds in weight over a year, you must either go for a quick walk for one hour each day that year, or eat 500 calories less each day. The best is a combination of fewer calories and exercise, he says.
Facts and Advice
INCREASING BODY: Health Survey in Nord-Trøndelag (HUNT), performed at NTNU. shows that the midget target of Norwegian women between the ages of 30 and 59 has increased in recent years. The proportion of women above the limit of obesity assessed by life goals has doubled from 1997 to 2007.
HORMONS: Women are easier to get around the stomach in menopause because they have less female sex hormones and more male sex hormones. Men generally put on their stomachs more easily.
MEASUREMENT: It’s easy to find out which waistline you have. Find a regular target band and hold it between the hip and lower ribs. This is by far the narrowest point on the female body.
GOZONE: If you have a waistline below 80 cm and otherwise healthy, you have relatively low risk of heart attack, diabetes and high blood pressure. If your waist measures more than 88 cm, or you have a KMI over 30, it is recommended to lose weight.
COSTHOLD: Food Directorate’s dietary recommendations recommend a plant-based diet of fish and protein. Eat less of sugar and sugary products, be sure to eat moderate amounts of the healthy fat in nuts and olive oil. And not least – eat less food. If you have a KMI over 30, or have a waistline of over 88 cm, then it is recommended to eat smaller portions.
WINNING FIRST: In case of weight loss, the fat on the stomach disappears first. It’s not going to be that much, and the most effective for weight loss is lower calorie intake daily and frequent physical activity.
TI KILO: If you want to lose ten kilograms in weight over a year, scientific calculations have shown that you must either go for a quick walk for an hour each day or daily eat 500 calories less. If you are jogging, the activity time can be halved.
Sources: Professor Grace Egeland and Professor Jøran Hjelmesæth
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