It it’s getting difficult to zip up a favorite pair of jeans or slip into a snug-fitting dress, a woman may have an expanding waistline to blame. Often considered an expected part of growing older and especially after menopause, fat accumulation in the abdominal area better known as belly fat, should not be taken lightly.  An expanding waistline may be crying out “help” since as the body shifts fat to the abdomen, it also carries with it serious health risks. 

What brings on belly fat?

The obvious answer to this question would be not balancing the amount of calories consumed from food choices made with the amount of energy expended throughout the day.  In other words, eat too much and exercise too little, and anyone – woman or man – is likely to gain belly fat.

For women, aging also plays a significant role.  Beginning at around age 40, muscle mass loss will begin to accelerate.  What replaces muscle mass that is lost – fat tissue.  The less muscle mass a woman has means the fewer calories she will burn making it more challenging to maintain a healthy body weight.

Sometimes, even women who do maintain their weight may still notice an increase in belly fat as they age.  The most likely reason behind this accumulation of fat in the central abdominal area is due to decreasing levels of estrogen, which appears to influence where fat is distributed in the body.

Suddenly, women who were always a “pear” shape before menopause, develop more of an “apple” shape or where she is carrying more weight around the waist than she ever did before. 

The trouble with belly fat

So why is having that extra padding in the belly area not so good?  The problem is accumulated belly fat is located not just below the skin – that is known as subcutaneous fat.  Belly fat is situated much deeper lying deep within the abdomen surrounding internal organs – this is known as visceral fat. 

Subcutaneous fat is relatively harmless with the main problem of being more of a cosmetic concern.  Visceral fat, however, is linked with much more dangerous health problems which include:

· Heart disease

· Type 2 diabetes

· High blood pressure

· Abnormal cholesterol levels

· Breathing problems

· Increased risk of premature death

How to measure for belly fat

To look in a mirror to see if you have too much belly fat is not the best way to accurately determine this.  The best way is the following:

- Stand and place a tape measure around your bare stomach, just above the hipbone

- Pull the tape measure until it fits snug but doesn’t push into the skin.  Make sure it is level all the way around

- Relax, exhale and measure the waist, resisting the urge to suck in your stomach

For women, a waist measurement of more than 35 inches or 89 centimeters (men – 40 inches or 102 centimeters) indicates an unhealthy accumulation of belly fat and a higher risk of health problems. 

How to banish belly fat

Getting rid of belly fat is possible but it does take consistent effort to do so.  The best way to trim off belly or visceral fat is by following the strategies listed below.  These strategies not only help reduce excess pounds but can also lower total body fat.  This won’t happen overnight so being patient is crucial.  But when practiced consistently with a goal of getting healthier in mind, it can and will happen with belly fat being banished for good:

Eat a healthy diet – Diet plays a huge role in battling belly fat.  Never underestimate the power of a plant-based diet that should make up the majority of where calories come from.  Emphasize more natural foods such as fruits, vegetables, and whole grains, and choose lean sources of protein and low-fat dairy.  These foods are full of anti-oxidants which have anti-inflammatory properties and may actually prevent belly fat.

Eat the right kind of fats – The body doesn’t react to all fats in the same way.  Research correlates high intake of saturated fat (bad) found in meat and high-fat dairy to an increase in visceral fat.  Healthier monounsaturated fats (olive oil and avocados) and polyunsaturated fats (mainly omega-3’s like walnuts, sunflower seeds and fatty fish like salmon) have anti-inflammatory effects in the body.  Enjoy these healthier fats in moderation since they still contain a lot of calories.

Stop eating too many processed foods – Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in the body.  Belly fat is associated with inflammation so eating too many processed foods will hinder the ability to lose belly fat. 

Do away with sugary beverages – When thirsty, drink water or unsweetened tea.  The daily intake of sugary beverages from sodas, sugary coffee drinks, to other sweetened beverages, takes a toll on the body by introducing excess calories that get stored away as fat and the excess sugar can cause inflammation leading to health problems.

Keep portion sizes reasonable – Even eating too much of healthy foods can result in too many calories.  Slim down portions sizes.  It is amazing how many calories can be saved just by practicing this simple step.

Everyday exercise – No excuses on this one.  To banish belly fat, you have to ramp up your workouts.  Women who follow a regular, consistent workout of at least 150 minutes each week of moderate-to-intense exercise will lose more belly fat than women who get in less activity.  Also exercise at a full intensity to help burn more calories.