Experts believe that a waist circumference of more than 80 cm for women and 94 cm for men is a clear indication of the presence of visceral fat. This type of fat is located deep within the abdominal cavity and surrounds vital organs such as the liver, intestines, and pancreas. While some fat is necessary for our bodies to function properly, excess visceral fat can have serious negative effects on our health.
Visceral fat, also known as intra-abdominal fat, is different from subcutaneous fat which is located just beneath the skin. Subcutaneous fat is easier to spot and can be pinched or measured with calipers, while visceral fat is hidden deep within the body. This is why waist circumference is often used as a reliable indicator of the amount of visceral fat in the body.
Having a high amount of visceral fat has been linked to an increased risk of many health problems, including type 2 diabetes, heart disease, stroke, and certain types of cancer. This is because visceral fat is not just a passive storage site for excess calories, but it also releases hormones and other substances that can contribute to inflammation and insulin resistance. Insulin resistance is a condition where the body’s cells become less responsive to the effects of insulin, leading to high blood sugar levels and an increased risk of diabetes.
In addition to health risks, carrying excess visceral fat can also affect our appearance. People with a high waist circumference often have a rounder, protruding belly which is commonly referred to as a «beer belly» or «spare tire». This can be a source of insecurity and can also make it difficult to find clothes that fit comfortably.
So why do some people have more visceral fat than others? Genetics play a role, as well as age and gender. Men tend to have more visceral fat than women, especially as they age. Hormonal changes during menopause can also contribute to an increase in visceral fat for women. Lifestyle factors such as a sedentary lifestyle, poor diet, and high stress levels can also contribute to the accumulation of visceral fat.
Maintaining a healthy waist circumference is important for both men and women. For women, a waist circumference of more than 80 cm is considered a risk factor for health problems, while for men, the threshold is 94 cm. However, these numbers may vary depending on ethnicity and body type. For example, people of Asian descent tend to have a higher risk of health problems at lower waist circumference measurements.
If you are concerned about your waist circumference, there are steps you can take to reduce your visceral fat and improve your overall health. The most effective way is to adopt a healthy lifestyle that includes regular physical activity and a well-balanced diet. Aim for at least 30 minutes of moderate to vigorous exercise most days of the week, and try to include strength training exercises to build muscle mass. A healthy diet should include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive consumption of sugary and processed foods which can contribute to weight gain and visceral fat accumulation.
In addition to lifestyle changes, there are also medical treatments available for those with a high amount of visceral fat. These include prescription medications and surgical procedures, but they should only be considered after consulting with a healthcare professional.
In conclusion, having a waist circumference of more than 80 cm for women and 94 cm for men can be a warning sign of excess visceral fat. This type of fat can have serious negative effects on our health and appearance, and it is important to take steps to reduce it. By adopting a healthy lifestyle and seeking medical advice if necessary, we can improve our overall health and reduce our risk of chronic diseases. So let’s strive for a healthy waist circumference and say goodbye to excess visceral fat for good.
