Latest news with #bellyfat
Daily Mail
a day ago
- Health
- Daily Mail
New study reveals that belly fat is a key measure of health and longevity
Carrying extra fat around your belly, even if you are not overweight, can quietly take away your strength and shorten your life without warning, scientists warns. A recent study found that people with thicker waists compared to their height or hips are more likely to struggle with movement as they age, and face a higher risk of premature death. Researchers said it is not how much you weigh, it's about where you carry it. And belly fat is a major red flag for your body. A team of Italian scientists tested 10,690 adults over six years using a simple sit-and-stand test performed five times from a chair. Dr Elena Levati, the lead researcher and surgeon at Agostino Gemelli University Hospital Foundation in Italy, wrote: 'This can help identify people at risk before more serious problems show up.' The study found that people were 28 per cent more likely to have trouble moving if their waist was wide compared to their hips, and 32 per cent more likely if their waist was too large for their height, regardless of their weight or age. According to a report of Centers for Disease Control and Prevention, about 40.3 per cent of adults in the U.S. classify as obese, which is more than 100 million people. The CDC says that the belly fat, especially the kind that builds up around organs, raises the risk of heart disease, stroke, type 2 diabetes, and early death. The study published in Aging focused on two numbers, the waist to hip ration (WHR) and the waist to height ratio (WHtR). Experts note that WHR and WHtR have been used in clinical trials for years to identify risks for heart disease and diabetes. The recent study, however, explored WHtR's link to age-related muscle decline, testing how quickly patient's muscle function deteriorates with aging. Researchers collected participants' waist and hip measurements, had them complete questionnaires about their diet and exercise, and took blood samples to check cholesterol and glucose levels. They discovered that about 71 per cent of men and 53 per cent of women had risky waist-to-height ratios. For waist-to-hip ratios, 61 pe rcent of men and 39 per cent of women had unhealthy scores. During the test, participants were timed as they stood up and sat down from a chair five times. On average, women took 7.9 seconds to complete it, while men took 7.6 seconds, both within the normal range for their age groups. However, the study found that people with larger WHR or WHtR ratios consistently performed worse on this test. Even after adjusting for weight, age, and other factors, these participants were more likely to show signs of declining physical ability. Although a duration longer than 10.8 seconds is typically regarded as a warning sign for frailty or disability, the researchers found that slower performance in individuals with higher belly fat ratios indicates that their muscular function may be compromised, even if they have not yet crossed that danger threshold. Another study published by National Institutes of Health (NIH) found that older adults, with abdominal obesity and low handgrip strength, face twice the risk of death from any cause. This combination highlights accelerated aging and increased vulnerability to weakness, disability, and premature death. Researchers said the root cause of this issue might be the visceral fat, a type of body fat stored deep within the abdominal area, surrounding vital organs like the liver, intestines, and stomach. Since visceral fat wraps around the organs, it has been linked to inflammation, poor muscle quality, and sarcopenia, a condition where muscle strength declines with age. Nearly 50 pe rcent of American adults have unhealthy waist sizes linked to excess abdominal fat, based on National Health and Nutrition Examination Survey (NHANES) data. This kind of fat buildup can quietly affect your balance, endurance, and even how your heart and lungs work during exercise, according to the experts. They added that unlike body weight or body to mass index (BMI), which sometimes can be misleading, these waist ratios give a clear picture as someone with normal BMI still can carry dangerous belly fat. The study also found that waist-to-height ratio was a better predictor than waist-to-hip ratio. It was more accurate for both men and women, and worked better regardless of age. In fact, just measuring your waist and comparing it to your height may be the simplest way to know if your future mobility is at risk. The waist-to-height test has another advantage, it is quick, cheap, and does not require a lab or doctor's visit. While the study focused on physical performance, the implications go beyond that. Poor mobility has been tied to higher death rates, hospitalizations, and reduced quality of life. A study published in NIH in 2023 found that older adults with high waist circumference were significantly more likely to develop a disability within five years, even when their overall weight stayed stable.
Daily Mail
2 days ago
- Health
- Daily Mail
Hidden clue reveals how long you'll live as scientists warn of 'serious problems' lurking in your body
Carrying extra fat around your belly, even if you are not overweight, can quietly take away your strength and shorten your life without warning, scientists warns. A recent study found that people with thicker waists compared to their height or hips are more likely to struggle with movement as they age, and face a higher risk of premature death. Researchers said it is not how much you weigh, it's about where you carry it. And belly fat is a major red flag for your body. A team of Italian scientists tested 10,690 adults over six years using a simple sit–and–stand test performed five times from a chair. Dr Elena Levati, the lead researcher and surgeon at Agostino Gemelli University Hospital Foundation in Italy, wrote: 'This can help identify people at risk before more serious problems show up.' The study found that people were 28 percent more likely to have trouble moving if their waist was wide compared to their hips, and 32 percent more likely if their waist was too large for their height, regardless of their weight or age. According to a report of Centers for Disease Control and Prevention, about 40.3 percent of adults in the US classify as obese, which is more than 100 million people. The CDC says that the belly fat, especially the kind that builds up around organs, raises the risk of heart disease, stroke, type 2 diabetes, and early death. The study published in Aging focused on two numbers, the waist to hip ration (WHR) and the waist to height ratio (WHtR). Experts note that WHR and WHtR have been used in clinical trials for years to identify risks for heart disease and diabetes. The recent study, however, explored WHtR's link to age-related muscle decline, testing how quickly patient's muscle function deteriorates with aging. Researchers collected participants' waist and hip measurements, had them complete questionnaires about their diet and exercise, and took blood samples to check cholesterol and glucose levels. They discovered that about 71 percent of men and 53 percent of women had risky waist-to-height ratios. For waist-to-hip ratios, 61 percent of men and 39 percent of women had unhealthy scores. During the test, participants were timed as they stood up and sat down from a chair five times. On average, women took 7.9 seconds to complete it, while men took 7.6 seconds, both within the normal range for their age groups. However, the study found that people with larger WHR or WHtR ratios consistently performed worse on this test. Even after adjusting for weight, age, and other factors, these participants were more likely to show signs of declining physical ability. Although a duration longer than 10.8 seconds is typically regarded as a warning sign for frailty or disability, the researchers found that slower performance in individuals with higher belly fat ratios indicates that their muscular function may be compromised, even if they have not yet crossed that danger threshold. Another study published by National Institutes of Health (NIH) found that older adults, with abdominal obesity and low handgrip strength, face twice the risk of death from any cause. This combination highlights accelerated aging and increased vulnerability to weakness, disability, and premature death. Researchers said the root cause of this issue might be the visceral fat, a type of body fat stored deep within the abdominal area, surrounding vital organs like the liver, intestines, and stomach. Since visceral fat wraps around the organs, it has been linked to inflammation, poor muscle quality, and sarcopenia, a condition where muscle strength declines with age. Nearly 50 percent of American adults have unhealthy waist sizes linked to excess abdominal fat, based on National Health and Nutrition Examination Survey (NHANES) data. This kind of fat buildup can quietly affect your balance, endurance, and even how your heart and lungs work during exercise, according to the experts. They added that unlike body weight or body to mass index (BMI), which sometimes can be misleading, these waist ratios give a clear picture as someone with normal BMI still can carry dangerous belly fat. The study also found that waist–to–height ratio was a better predictor than waist–to–hip ratio. It was more accurate for both men and women, and worked better regardless of age. In fact, just measuring your waist and comparing it to your height may be the simplest way to know if your future mobility is at risk. The waist–to–height test has another advantage, it is quick, cheap, and does not require a lab or doctor's visit. While the study focused on physical performance, the implications go beyond that. Poor mobility has been tied to higher death rates, hospitalizations, and reduced quality of life. A study published in NIH in 2023 found that older adults with high waist circumference were significantly more likely to develop a disability within five years, even when their overall weight stayed stable.
Yahoo
5 days ago
- Health
- Yahoo
Cardio vs. Strength Training: Which Is Better for Shrinking Middle-Age Belly Fat?
If you're battling a middle-aged belly bulge, you're certainly not alone. Belly fat becomes more common in men over 40, mainly due to hormonal shifts, such as reduced testosterone and a rise in insulin. On top of that, a slowing metabolism makes it easier for fat to accumulate in the abdomen, says Ben LaNeve, CPT, and personal training lead at Life Time Annapolis. To help you shed stubborn fat and reclaim your waistline, we spoke with fitness experts to optimize your workout routine and answer one critical question: What's more effective for melting belly fat—cardio or strength training? 'As we reach midlife…we lose muscle and our hormones change,' LaNeve tells Men's Journal. 'This means we burn fewer calories, even at rest, and it becomes easier to gain weight. To keep metabolism active, workouts should shift to include more strength training to maintain muscle, regular cardio for heart health, and a focus on staying consistent rather than just pushing harder.' But which workout modality reigns supreme? We learned the pros and cons of each, and ultimately, which is the best option to tame, trim, and tighten your Pros and Cons of Cardio Running comes with a long list of benefits, from improved cardiovascular health to reduced body fat. But like any workout style, it has its drawbacks, too. Below, we break down the pros and cons of this cardio-first approach. Pros It Checks a Lot of Boxes What does this mean, exactly? 'Cardio can touch on some basic strength principles (Hello, quads on the Stairmaster!) as well as general movement longevity (achieving the magical 10,000 step mark). So in short, cardio can provide some serious bang for your buck when there is some thought put into it,' explains Casey Lee, owner and certified personal trainer at Purposeful Strength, LLC. It Boosts Calorie Expenditure Engaging in regular cardio is a productive way to burn calories and melt fat. 'Aerobic exercise effectively reduces visceral belly fat (around the organs) by increasing calorie expenditure and improving insulin sensitivity,' explains LaNeve. Caveats It's Time-Consuming 'For long-term aerobic gains to happen, we want to start accumulating upwards [of] three hours of moderate intensity cardio,' Lee tells us. 'For some, finding three hours a week in total can be challenging. If you're trying to burn stubborn body fat, time in the gym needs to be a proactive factor.'The Pros and Cons of Strength Training Unlike cardio, which primarily boosts heart health and burns calories, strength training focuses on building muscle and improving overall body composition. But it's not for everyone. Here, we break down the key benefits and potential drawbacks of this muscle-first approach. Pros It Delivers Results With Minimal Equipment You heard that right! You don't necessarily need a pricey gym membership or at-home machines in order to get into shape. 'A vast majority of my clients utilize adjustable dumbbells and their body weight to achieve strength gains that can help reshape and recompose their bodies,' Lee says. It Builds and Preserves Lean Muscle If you want to fast-track muscle growth, strength training is the name of the game. (After all, muscle burns more calories than fat!) '[This form of exercise] builds and maintains lean muscle mass, which elevates resting metabolic rate and counteracts age-related muscle loss,' LaNeve points out. It Sets You Up for an All-Day Calorie Burn Whether lifting weights or training with your body weight, performing strength exercises will set you up for an efficient, all-day calorie burn. '[Strength training] builds muscle, boosts your metabolism, and helps balance out the hormones that start dropping as you get older—it doesn't burn as many calories on the spot, but it sets you up to burn more all day,' explains Kai Zimmer, lead trainer at Fred Fitness. Caveats It's Technical One downside to strength training, according to Lee? It's 'technical.' In other words, you need to pay attention to your form and the weights you're working with. 'For cardio, you can walk for 60 minutes and check the boxes; however, strength has a few more rules for fat loss,' Lee explains. 'Progressively increasing reps and/or weights and monitoring rest intervals to promote muscle growth becomes a factor when you're trying to burn off those last few areas of stubborn fat.'Cardio vs. Strength Training: Which Is More Effective for Burning Belly Fat? It's clear that cardio and strength training each promote fat loss in their own way. But when you're deciding which is more effective to focus on, experts agree there's a clear winner. 'Strength training is king when it comes to 'reshaping' your body,' Lee says. 'Cardio can make you look like a smaller version of yourself, so yes, your waistline will shrink. However, when it comes to changing the way your body looks—including a smaller waist—strength training builds the muscle that shapes your body.' LaNeve advocates for strength training due to its many benefits: increased metabolic rate, sustained lean muscle, and healthy aging. 'When it comes to shrinking the waistline, all forms of strength training have value, but circuit-style resistance training and compound movements—whether using bodyweight, moderate weights, or heavy lifting—are especially effective,' LaNeve tells us. 'Circuit training combines strength and elevated heart rate for greater calorie burn, while heavy lifting builds lean muscle that boosts metabolism. Bodyweight strength is highly accessible and improves core stability. The key is consistency and progressive overload—challenging the muscles over time to stimulate fat loss and reshape the midsection.' If time is tight and you only have 30 minutes to dedicate to your workout, Zimmer stresses 'intensity is everything.' Circuit-style strength training—which torches fat while building muscle—is key. 'It's like running the gauntlet: five compound moves back-to-back—think dumbbell squats, push-ups, rows, kettlebell swings, and mountain climbers—40 seconds on, 20 seconds off, for four total rounds,' Zimmer says. 'It's efficient, relentless, and insanely effective for carving out the waistline.' But your routine shouldn't stop there. LaNeve and Lee point out the importance of following a nutritious diet and certain healthy lifestyle habits. 'Exercise alone isn't enough—habits like sleep, stress management, and diet strongly influence whether cardio or strength training actually leads to fat loss,' LaNeve explains. 'Poor sleep and high stress raise cortisol, a hormone linked to belly fat storage. A diet high in protein and whole foods fuels workouts and supports recovery. Without these foundations, even the best training plan can fall short of waistline results.'Cardio vs. Strength Training: Which Is Better for Shrinking Middle-Age Belly Fat? first appeared on Men's Journal on Jul 18, 2025
Forbes
10-07-2025
- Health
- Forbes
5 Ways To Lose Belly Fat, According To Experts
People with excess fat around their midsections and vital organs are at increased risk for developing heart disease—even if they have a healthy body mass index (BMI), which is a common way to measure body fat. Many people fall into this category: A 2022 study in Frontiers in Public Health looked at data from more than 44,000 adults and found that abdominal obesity—defined as a waist circumference of approximately 39 inches or more for males and approximately 35 inches or more for females—is a serious health burden in the U.S., affecting approximately 53% of adults. We spoke with experts who told us everything you need to know about belly fat—including what causes it and the most important things you can do to reduce it, if that's your goal. 'Not all belly fat is created equal,' says Pooja Gidwani, M.D., a double board-certified physician in Obesity Medicine and Internal Medicine based in Los Angeles. 'There are two types of belly fat: Subcutaneous fat is what you can pinch, and visceral fat, the more metabolically active of the two, wraps around the organs in your abdomen.' Visceral fat increases the risk of developing diabetes and heart disease. It can also contribute to systemic (or full-body) inflammation, atherosclerosis (a build-up of plaque in your arteries) and hyperinsulinemia (abnormally high levels of insulin in the blood). 'In most people, more of the body's fat is subcutaneous rather than visceral,' says Mia Kazanjian, M.D., a board-certified radiologist based in Greenwich, Connecticut. Subcutaneous fat makes up approximately 80% to 90% of a person's overall body fat, according to a 2018 study in the Journal of Lipid Research , with visceral fat generally making up 6% to 20% of total body fat—and it's generally higher in males than in females. Both types of fat are influenced by genetics and lifestyle, notes Dr. Gidwani. Multiple factors contribute to the accumulation of fat around the midsection. Key factors include: Dietary Changes and Sedentary Lifestyle Over 70% of adults in the US live with obesity or overweight, says Dr. Kazanjian, noting that obesity rates worldwide have tripled over the past 50 years. Much of this change is related to higher caloric intake, more marketing and consumption of processed foods, higher sugar intake and an increasingly sedentary lifestyle, explains Dr. Kazanjian. Genetics 'Genes can dictate the location of fat cells around the body,' says Dr. Kazanjian. Bodies with an 'apple shape' tend to have more visceral fat, while individuals with a 'pear shape' usually have more subcutaneous fat, notes Dr. Kazanjian. 'Genes also dictate hormones and metabolism, which direct and regulate fat distribution in the body,' she says. Stress Chronic stress can lead to an increase in cortisol, which may also play a role in the accumulation of visceral fat, according to Dr. Gidwani. As noted in a 2022 review in the International Journal of Preventive Medicine , stress and obesity are interconnected in various ways, one being that stress can interfere with self-regulation and influence behavior by leading to overeating foods that are higher in calories, fat and sugar. Sleep Deficiency More than one-third of adults in the U.S. experience a habitual sleep deficiency, and poor sleep quality can lead to the accumulation of visceral fat, says Dr. Gidwani. A 2023 analysis in Sleep Medicine showed that shorter sleep duration is linked to more visceral fat. And a 2022 randomized controlled trial in the Journal of the American College of Cardiology found that during a 14-day sleep study, participants who experienced restricted sleep consumed more calories, which in turn led to an increase in abdominal visceral obesity. Our experts agree that you can't spot-reduce belly fat through diet or exercise. 'When people do crunches regularly and over time lose fat, they don't just lose it from their abdominal areas—they lose it generally from their fat storage depots, which vary in location and size from person to person,' notes Dr. Kazanjian. While it's not possible to dictate where fat is lost, individuals can focus on overall weight loss with a goal of reducing belly fat in the process. To lose 1 pound per week, a person would need to burn 3,500 more calories than consumed—or about 500 calories per day, according to the Centers for Disease Control and Prevention (CDC). To do that, an individual could eat 500 fewer calories per day, burn an additional 500 calories per day by being more active or reduce calories through a combination of both. Eat More of These Foods Eat a healthy diet that includes vegetables, whole grains, fruits and lean proteins like wild-caught fish, says Dr. Kazanjian. Low-glycemic index foods, fermented foods and healthy fats can also contribute to fat reduction, notes Dr. Gidwani. Eat Less of These Foods 'Simultaneously, it's key to avoid ultraprocessed foods,' says Dr. Kazanjian. Examples of these ultraprocessed foods—which are generally high in calories, unhealthy fats, sugar and sodium, and low in fiber, protein and micronutrients—include things like breakfast cereals and bars, processed meats like chicken nuggets, sodas and energy drinks with added sugar, packaged cookies, chips and candy, notes Dr. Kazanjian. Exercise Regular exercise is important, says Dr. Kazanjian, noting that the American Heart Association recommends at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week. 'Walking 30 minutes a day would easily fulfill and surpass this,' notes Dr. Kazanjian. Core exercises can help build abdominal muscle, but they won't reduce the layer of fat on the abdomen, says Dr. Gidwani. 'Overall strength training will increase lean muscle mass and improve insulin sensitivity, which can help reduce visceral fat,' adds Dr. Gidwani. Get Adequate Sleep Prioritizing proper sleep duration and quality should be a priority, notes Dr. Gidwani. Individuals should aim for at least 7 hours of sleep a night. Too little sleep can increase visceral fat, but so can getting too much sleep, according to research. A 2018 analysis published in Sleep Medicine Reviews found that getting too much sleep—9 to 10 hours per day—was linked with a 21% increased risk of developing obesity compared to people who slept 7 to 8 hours per day. Reduce Stress Stress reduction helps regulate hormones, which can lead to a healthier fat distribution, says Dr. Gidwani. There are many different approaches to stress management, including taking breaks from reading news and social media, taking deep breaths, spending time outdoors, practicing gratitude and connecting with others. Mindfulness practices are another option. A 2021 randomized controlled trial in PLOS ONE (a journal published by the Public Library of Science that covers science and medicine research) showed that a digital mindfulness-based intervention can help reduce perceived measures of stress and may also help reduce abdominal fat. Consider Medication, If Necessary People may also want to consider GLP-1 medications depending on their body fat percentage , metabolic health and health care provider's advice, says Dr. Gidwani. The best way to lose belly fat is through a combination of lifestyle changes, including a balanced diet, regular aerobic exercise and high-quality sleep. Keep in mind that gradual weight loss is the most healthy and sustainable way to lose weight and keep it off. If you're having trouble losing belly fat in spite of altering your diet, exercise routine and sleep habits, consider speaking with your doctor to determine whether there might be an underlying cause contributing to stubborn body fat. Although some research suggests that apple cider vinegar may positively contribute to weight loss, in addition to its other health benefits, more research is needed to confirm this connection. Consuming apple cider vinegar without making other lifestyle modifications is unlikely to contribute significantly to a reduction in belly fat.
The Sun
27-05-2025
- Health
- The Sun
Belly fat ‘may cause burning and painful skin condition' suffered by Kim Kardashian – how to shift the pounds
BELLY fat increases your risk of the skin condition psoriasis, a study warns. Psoriasis, which affects one in 50 people - including reality TV star Kim Kardashian - causes scaly patches of skin usually around the scalp, knees and elbows. 5 5 The 44-year-old has previously opened up about her struggle with the condition she described as 'painful'. Model Cara Delevingne and singer Cyndi Lauper are also sufferers. Researchers at King's College London analysed data from over 330,000 Brits, including more than 9,000 people with psoriasis. They found that abdominal fat was strongly linked to someone's likelihood of having the condition, particularly for women. Study author Dr Ravi Ramessur said: 'Our research shows that where fat is stored in the body matters when it comes to psoriasis risk. 'Central fat, especially around the waist, seems to play a key role. 'This has important implications for how we identify individuals who may be more likely to develop psoriasis or experience more severe disease, and how we approach prevention and treatment strategies.' Psoriasis typically begins in someone's 20s or 50s. It's not known what causes the incurable, and therefore chronic, condition. 5 5 5 It is thought that a problem with the immune system causes the skin cells to replace faster than they should. It is therefore sometimes referred to as an autoimmune disorder. Dr Ramessur says: "The observed links between central body fat and psoriasis suggest that there may be underlying biological mechanisms contributing to the disease that are not yet fully understood and which warrant further investigation." Khloe Kardashian leaks 'creepy' video of sister Kim's legs on Snapchat as fans say 'this is so strange!' In light of the new findings, experts said Ozempic-style fat jabs, such as Wegovy and Mounjaro, also known as GLP-1 receptor agonists, may help people with psoriasis. Dr Joel Gelfand, Department of Dermatology and Center for Clinical Sciences in Dermatology, University of Pennsylvania Perelman School of Medicine, wrote in an accompanying editorial: 'The strong relationship between psoriasis and obesity, and the emerging promise of GLP-1 RAs, is a call to action for clinical trials.' Dr Catherine Smith, senior author, said: 'As rates of obesity continue to rise globally, understanding how different patterns of body fat influence chronic inflammatory conditions such as psoriasis is important." How to get rid of belly fat Most of us have tried to shift belly fat at some point - it can be stubborn and takes some hard work. Personal trainer Lucy Gornall previously shared with The Sun her non-negotiables if your goal is to lose the extra chub around your middle. These include: 1. Fill your plate with as many coloured fruits and vegetables as you can. "These are the fruits and vegetables which pack in nutrients and fibre, but contain very few calories," Lucy says. Fibre fills you up and therefore prevents overeating. 2. Don't overdo the cardio. "Going hard on runs, cycles and other types of cardio, is NOT the best way to burn belly fat," says Lucy. "It will leave you tired (you'll be turning to high sugar snacks for energy), it will leave you sore, and it will leave you very hungry." 3. Instead, lift weights. "More muscle means more calories burnt at rest, meaning you burn off the food you eat easier than if you had less muscle," says Lucy. "Aim to include three 30 to 45 minute resistance-based training sessions each week, ensuring that the weight is challenging and your form is correct." 4. Eat protein Protein is the most filling food you can eat (over carbohydrates and fats) and helps with muscle recovery from all that weight training you'll be doing. "Look to include a source of protein in every meal and you won't go too far wrong," says Lucy, noting chicken breast and lean turkey mince are good sources. 5. Move more generally. Increase your NEAT (non-exercise activity thermogenesis) by doing things like taking the stairs over the lift and walking home from an earlier train or tube station. What is psoriasis? Roughly two per cent of the population - both men and women - are affected by psoriasis. Prominent figures that deal with the skin problem are model Cara Delevingne and singer Cyndi Lauper. TV personality Kim Kardashian has also described psoriasis as her 'big flaw', always 'hoping for a cure'. Sadly, there is no cure for psoriasis. Patients have to learn to deal with the condition by finding a treatment that works for them. But some have also found that modifying their diet helps. Treatments The NHS says: 'A wide range of treatments are available for psoriasis, but identifying the most effective one can be difficult.' Treatments fall into three categories. First, topical creams and ointments applied to the skin are usually the first option to help with mild psoriasis. If the condition has spread to the scalp, there are also shampoos and ointments that can help. Examples include: Emollients to keep the skin moist and reduce water loss Steroid creams - which are only prescribable - to calm the skin Vitamin D analogues to slow the production of skin cells and reduce inflammation Calcineurin inhibitors to dampen inflammation and the immune system, sometimes in sensitive areas Coal tar to reduce scales and itchiness Dithranol to suppress the production of skin cells
