Is your belly growing?

The volume of your belly is increasing rapidly, but the first solution that comes to mind, buying progressively larger clothes, is neither the best nor the smartest. Did you know that all that fat accumulated in your belly is a threat to your health? Start a plan to reduce it today. For some time now, your abdominal profile has been increasing, your friends joke about your beer belly, but just thinking about diets or exercises exhausts you. All those extra pounds that have accumulated around your waist haven't happened by chance: you are obviously consuming more calories than you burn, although genetics and even age can influence weight gain. We have warned you on several occasions that being overweight and obesity are enemies of good health. But the fat that accumulates specifically in the abdomen, besides being uncomfortable and unappealing, is even more dangerous as it can affect everything from your heart to your bones. As if that weren't enough, the problem isn't limited to those rolls you see that prevent your shirt from fitting loosely and make your pants uncomfortable. An even greater problem is visceral fat that is not visible and accumulates in deeper areas around your internal organs. Regardless of your overall weight, all that fat accumulated in the abdomen increases your risk of developing a group of conditions that you should try to avoid at all costs. Here is the list: Type 2 Diabetes Hypertension Coronary artery disease (heart-related) Certain types of cancer, such as colorectal cancer High cholesterol and triglycerides Sleep apnea If you want to check if you have a problem with abdominal fat, dare to measure your waist. The numbers don't lie. Take a measuring tape and wrap it around your waist, just above your hip bones and parallel to the ground. The tape should be snug but not digging into your skin. Make sure the tape is at the same level all the way around, and if your belly is very protruding, it would be wise to lie down to take the measurement. If it measures more than 40 inches (101.6 cm), you're in dangerous territory, and the more you exceed this number, the greater the danger. But luckily, the problem has a solution. You can find a way to eliminate that accumulated fat in your abdomen and get rid of that protruding belly: it is in your hands to do it as soon as possible. But don't think that a routine of abdominal exercises will solve the problem. Of course, this will help strengthen and tone the abdominal muscles, but that's just one part and won't make you lose the extra weight more quickly. The best approach is to seek a gradual, slow, and progressive weight loss plan that allows you to lose about ½ to 2 pounds a week (a realistic goal for most people). A successful method should include the following: A program of aerobic and resistance (weights) exercises several days a week Consuming nutritious meals in reasonable portions Good motivation and a support system (your family and friends can help you stay on track and remind you of your goals, but you must lose the weight for yourself, not to please others). Other guidelines that can help you: Try to eliminate foods that are higher in fat: processed meats, cheeses, butter, for example, but what really matters is the total calories you consume. If you increase your activity level and replace high-calorie foods with lighter options (lean meats, vegetables, and fruits), you can gradually lose weight and fat. Reduce the amount of alcohol you consume. Although the excess calories are determining (whether from alcohol, carbohydrates, or fats), alcohol has a direct relationship with waist gain. Be careful with trans fats. This type of fat increases the proportion of abdominal fat and can redistribute fatty tissue from other parts of the body and relocate it in the abdomen. Where are these fats found? They are generally found in products like margarine, cookies, pastries, as well as in fried and fast foods. Eliminate or reduce as much as possible junk food that contains excessive calories and the fats that are least beneficial for you. Instead of substituting regular soda for diet soda, eliminate them altogether and drink fresh water, which you can enhance with a squeeze of lemon. Add high-fiber foods, such as whole grains. They are excellent for reducing abdominal fat. Remember that doing abdominal exercises will strengthen the muscles, but the best way to lose fat, including abdominal fat, is to start a low-calorie nutrition program and an aerobic exercise routine (walking, running, cycling, or playing tennis) combined with resistance exercises. The recommendation from the U.S. Department of Health and Human Services suggests at least 150 minutes a week of moderate aerobic activity or a minimum of 75 minutes a week of vigorous aerobic exercises combined with resistance training. Don't wait any longer if you want to eliminate that negative group of health conditions that go hand in hand with a protruding abdomen. No one but you can reduce it, so sign up for a gym, go with your friends to exercise at the nearest park, or jog around the neighborhood. Any method you choose will not only bring health benefits but will also give you more energy and make you feel better.