Daijiworld Media Network- New Delhi

New Delhi, Sep 2: Health experts warn that fat around the waist, especially visceral fat, is more than a cosmetic concern. This deep abdominal fat, which surrounds organs, acts like an active endocrine organ, secreting hormones and inflammatory molecules that can raise the risk of insulin resistance, type-2 diabetes, high blood pressure, fatty liver, and heart disease. Unlike fat under the skin, visceral fat is metabolically active and particularly harmful to cardiometabolic health.

In India, the problem is growing, with national surveys and large studies showing rising central obesity across urban and rural populations. Experts note that Asian Indians develop abdominal fat and related metabolic risks at lower overall body weight than many Western populations.

While spot reduction exercises like crunches alone cannot reduce belly fat, experts recommend consistent lifestyle habits to reduce total and visceral fat, improve metabolism, and achieve a flatter stomach. Key habits include:

Sustainable calorie deficit – Burning more calories than consumed helps reduce visceral fat. Extreme diets should be avoided as they can backfire and reduce lean mass.

Prioritise protein – High-protein diets preserve muscle, increase fullness, and slightly raise energy expenditure. Include protein in every meal.

Resistance training & aerobic exercise – Combining weight training with cardio or HIIT preferentially reduces visceral fat while maintaining muscle.

Reduce refined carbs & added sugars – Swap white rice and maida sweets for whole grains, pulses, fruits, and vegetables.

Increase fibre intake – Soluble fiber promotes satiety and is associated with lower visceral fat. Common sources include beans, oats, fruits, and vegetables.

Limit alcohol – Alcohol calories contribute to central fat accumulation and worsen fatty liver.

Sleep well and regularly – Consistent sleep of 7-8 hours prevents hormonal and behavioral disruptions that promote belly fat.

Manage stress – Chronic stress increases cortisol, which encourages fat storage. Techniques like meditation, brisk walks, and structured stress programs help.

Consider time-restricted eating – Eating within a limited window (8-10 hours) may aid fat loss and improve metabolic health, but it should be sustainable.

Treat underlying medical issues – Conditions like sleep apnea or hormonal disorders can make losing belly fat harder; medical attention is advised.

Experts emphasize that abdominal fat is not inevitable. The goal should be improving metabolism and reducing disease risk, rather than achieving an unrealistic body ideal.

Disclaimer: This content provides general information only and is not a substitute for professional medical advice. Always consult a qualified doctor or specialist for personal guidance.