Belly fat is sneakier and more dangerous than you might realize. According to research at Columbia University, if you’re between the ages of 40 and 85, there’s an 18 percent chance that obesity will be responsible for your death. Let’s explore the reasons behind these alarming numbers and learn how you can keep your health in check.
Deadly Impact of Obesity
Obesity-related health consequences are even worse than some recent reports have led us to believe. Researchers expect that obesity will be responsible for an increasing share of deaths in the United States and perhaps even lead to declines in U.S. life expectancy.
For older Americans, the damage is already mounting. For example, for white men who died between the ages of 65 and 70 in the years 1986 to 2006, grade one obesity (body mass index of 30 to less than 35) caused about 3.5 percent of deaths for those born between 1915 and 1919. For men born 10 years later, it accounted for about 5 percent of deaths. Another 10 years later, it killed off more than 7 percent.
A Generational Epidemic
When the obesity epidemic started in earnest in the 1980s, it struck all age groups. At that time, older Americans had only been obese for a short time. But younger people, those reaching maturity now, have been obese for a longer time, so they are more at risk of dying from the condition.
A 5-year-old growing up today is living in an environment where obesity is much more the norm than was the case for a 5-year-old a generation or two ago. Drink sizes are bigger, clothes are bigger, and greater numbers of a child’s peers are obese. And once someone is obese, it is very difficult to undo. As a result, we likely won’t see the worst of the epidemic until the current generation of children grows old.
Dangers of Belly Fat
Not all fat is created equal. Belly fat, also known as visceral fat, poses a more significant health risk than fat stored in other parts of the body. Visceral fat surrounds your organs and releases harmful substances that increase inflammation, putting you at a higher risk for cardiovascular disease, insulin resistance, type 2 diabetes, and certain cancers.
Tips to Lose Belly Fat
The good news is that belly fat responds positively to the right lifestyle changes. Here are some tips to help you lose this dangerous fat and improve your health:
- Eat a balanced diet: Fill your plate with lean protein, whole grains, fruits, vegetables, and healthy fats like those found in nuts and avocados. Skip processed foods, sugary drinks, and excessive amounts of alcohol.
- Exercise regularly: Aim for at least 30 minutes of moderate exercise, like brisk walking or swimming, five days per week. Incorporate strength training exercises to build muscle and boost metabolism.
- Get enough sleep: Aim for seven to eight hours of quality sleep per night. Poor sleep has been linked to weight gain and obesity.
- Reduce stress: High cortisol levels, caused by stress, can lead to weight gain, particularly in the belly area. Develop healthy stress-reducing habits, such as meditation, yoga, or deep breathing exercises.
- Avoid yo-yo dieting: Extreme diets that lead to rapid weight loss followed by weight gain can contribute to the accumulation of belly fat. Instead, focus on making sustainable, long-term changes to your diet and lifestyle.
The Bottom Line
Belly fat is a deadly enemy lurking right beneath your skin. If you’re between the ages of 40 and 85, there’s an 18 percent chance that obesity will ultimately cost you your life. By taking charge of your health and adopting healthier habits, you can reduce your risk and live a longer, happier life. Start today, and make the necessary changes to keep obesity at bay and protect your overall well-being.
