When it comes to fitness and health, most people associate a flat stomach with being in top shape. But there is hardly anyone who doesn’t workout, is thin or often labelled as fit and doesn’t have some belly fat. So, can you be healthy and still have some belly fat? The answer is not as simple as you would like to believe. While too much abdominal fat is associated with several health hazards, having some belly fat does not necessarily mean you are unhealthy.
Role of Belly Fat in the Body
In an exclusive interaction with the editorial team of Onlymyhealth, Dr Shrey Srivastav, General Physician, Sharda Hospital - Noida, explained that visceral fat, or belly fat, is more than a beauty issue and that it has a purpose in the body. Fat insulates, protects internal organs, and stores energy. But not all belly fat is equal. There are two forms:
Subcutaneous fat: The loose fat that lies beneath the skin, which is generally harmless and helps cushion the body.
Visceral fat: The fat stored deeper around organs like the liver, pancreas, and intestines that have been associated with diseases like heart disease, diabetes, and inflammation.
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Can You Be Fit and Still Have Belly Fat?
The presence of belly fat doesn’t automatically mean poor health. Many factors, including genetics, age, hormones, and body composition, influence fat distribution. Some individuals may have a higher body fat percentage while maintaining good cardiovascular health, muscle strength, and overall fitness. Therefore, to break down the key indicators of good health include:
- Balanced blood sugar levels
- Healthy cholesterol and blood pressure
- Adequate physical activity levels
- Strong cardiovascular endurance
- Absence of metabolic disorders
“If you exercise regularly, have a healthy diet, and no underlying medical condition, a bit of belly fat is not really something to worry about,” Dr Srivastav highlighted.
Dangers of Excess Belly Fat
Although some belly fat is normal, too much visceral fat is linked with higher health risks, such as:
- Greater risk of heart disease
- Increased risk of type 2 diabetes
- Metabolic disorders linked with chronic inflammation
- Higher risk of stroke
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How to Deal with Belly Fat for Better Health
According to Dr Srivastav, although a little bit of belly fat is not necessarily bad in itself, keeping it in check can be beneficial to long-term health. The following are some methods for maintaining a good balance:
1. Exercise Routine
Get regular exercise in a combination of cardiovascular, weightlifting, and abdominal exercises to ensure a healthy weight and toned muscles.
2. Healthy Diet
Prioritise whole foods, lean meats, healthy fats, and foods high in fibre to promote digestion and metabolism.
3. Stress Management
Stress itself plays a key role in contributing to fat that tends to cluster around the middle from the raised levels of cortisol. Meditation, yoga, and deep breathing may help.
4. Quality Sleep
Sleeping poorly can derail hormones that regulate hunger and metabolism, which stores fat. Hence, experts suggest that getting around seven to nine hours of sleep each night may help the cause.
5. Hydration
Staying hydrated helps with digestion and can ward off bloating, making your waistline look smaller
Bottomline
Belly fat in itself isn't a gauge of perfect health. It's important to consider overall lifestyle trends, metabolic health, and fitness levels over physical appearance. If you have healthy habits and no major health issues, some belly fat won't be anything to worry about. Rather than aim for impossible body ideals, work on creating sustainable habits of wellness that lead to long-term health and wellness.