Accumulation of Fat in the Stomach Increases the Risk of Diabetes
Although often considered trivial, excess stomach fat can actually cause a person to develop diabetes. Why does this happen? Check out the full explanation in the following review.
Fat deposits in the stomach increase the risk of diabetes
The fat in the abdominal cavity is the most dangerous type of fat. This type of fat interferes with hormone action and contributes to insulin resistance and inflammation.
Insulin resistance is an indication of type 2 diabetes. When experiencing insulin resistance, the body is unable to use the insulin hormone to transport glucose in the blood to cells to be converted into energy. As a result, glucose will accumulate in the blood.
In the abdominal area, there are two types of fat, namely subcutaneous fat and fat visceral. Subcutaneous fat is fat that is under the skin visceral is fat that is around the organs of the body.
amount of fat visceral too much can harm the body and cause inflammation. This inflammation will increase the risk of diabetes, high blood pressure, heart disease, and cancer.
Not only people who are overweight or obese, people who have a normal body mass index can also have excess fat in the abdominal area and cause insulin resistance.
Many vital organs are located in the abdominal cavity, such as the liver, pancreas, intestines and kidneys. When there is a lot of fat in the abdominal cavity, the normal function of the organs will also be disrupted.
A study revealed that fat visceral and higher subcutaneous fat is associated with higher blood sugar.
Also Read: Must Know, These are 6 Typical Symptoms of Diabetes in Men
Tips for Reducing Belly Fat
Everyone can have fat visceral excess, both those who have a thin or fat body. This amount can be influenced by genetics, but is more influenced by lifestyle.
Here are some tips for controlling belly fat, including:
Exercise can help lose fat, including fat visceral. You are advised to exercise 30 minutes a day at least 5 times a week.
Try to do moderate intensity aerobic exercise; which allows you to sweat, breathe more heavily, and have a faster heart rate than normal.
Some of the suggested aerobic exercise is joggingwalk in treadmillszumba, or play ball.
2. Undergoing the Right Diet
There is no diet program that can get rid of belly fat instantly. You need to undergo a healthy diet to get rid of this fat.
At every meal, try to consume fiber, low-fat protein, and complex carbohydrates.
Fiber will help you lose weight because it creates a feeling of fullness, so you will naturally eat less.
Foods that are high in fiber also generally have a small number of calories so they can help you consume fewer calories. This fiber intake can be obtained through green vegetables, fruit, and legumes.
Protein is an important nutrient for weight control. High protein will make you feel fuller. In addition, protein can also increase the body’s metabolic rate.
You are advised to consume low-fat proteins such as tofu, tempeh, fish and chicken breast. In addition, consumption of complex carbohydrates such as brown rice, barley and oats is also recommended.
3. Enough and quality sleep
Sleep is an important aspect of health, including weight. Studies show that people who don’t get enough sleep tend to gain weight, including an increased amount of belly fat.
Someone who has sleep apneanamely breathing that stops periodically at night also experiences excess fat visceral. To overcome this condition, you need to consult a doctor to get the right treatment.
You are advised to sleep at least 7 hours every night to ensure good quality sleep.
Also Read: Frequent urination, is it really a sign of diabetes?
4. Reducing Stress
Stress can make you experience increased belly fat. When a person experiences stress, the adrenal glands produce the hormone cortisol, which is also known as the stress hormone.
When the hormone cortisol in the body is high, the appetite will increase and cause accumulation of fat in the abdominal cavity due to excessive calorie consumption.
Therefore, try to Do yoga and meditation to reduce stress.
Belly fat is needed by the body. However, if the amount is excessive, it can cause health problems. If you really want to lose belly fat, it takes effort, commitment, and consistency.
- Collins, Sonya. 2022. The Truth About Belly Fat. https://www.webmd.com/diet/features/the-truth-about-belly-fat. (Accessed January 12, 2023).
- Gorin, Amy. 2017. The Best Diabetes-Friendly Foods to Help Fight Belly Fat. https://www.everydayhealth.com/type-2-diabetes/diet/best-foods-diabetes-can-fight-belly-fat/. (Accessed January 12, 2023).
- Gunnars, Kris. 2020. 22 High Fiber Foods You Should Eat. https://www.healthline.com/nutrition/22-high-fiber-foods. (Accessed January 12, 2023).
- Kandola, Aaron. 2019. What To Know About Simple And Complex Carbs. https://www.medicalnewstoday.com/articles/325171. (Accessed January 12, 2023).
- Sandoiu, Ana. 2018. Is This How Abdominal Fat Leads To Diabetes? https://www.medicalnewstoday.com/articles/321301. (Accessed January 12, 2023).
- Spritzler, Franziska. 2020. 19 Effective Tips to Lose Belly Fat (Backed by Science). https://www.healthline.com/nutrition/20-tips-to-lose-belly-fat. (Accessed January 12, 2023).
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