Pot belly (central obesity)
large protruding stomach "pot belly" is one of the most common physical ailments people fight these days. Pot belly is nothing non familiar with middle aged, non-exercising, involved in desk job, men and women. However it is becoming increasingly common with people of far younger age and even kids and thus calling for strict changes in lifestyle.
There is popular belief that pot-belly is a sign of affluence but contrary to that, potbelly could be a signal that something is wrong with the health of the individual and can predispose him to some diseases.
A potbelly results from excessive deposit of fat in the stomach/abdominal cavity to the extent of causing health problems. Other names for potbelly are central obesity, which is the medical name, beer belly and beer gut.
Fat is found between your skin and muscles. Once the layer of fat in your abdomen becomes more than an inch thick, you`ll have a pot belly. Most people deposit fat primarily in their hips, not their bellies. Usually, individuals with fat bellies are tremendously overweight. They can lose their bulging bellies by dropping some pounds. "Pot belly (Central Obesity)"
It’s also known that people who have pot-belly find it difficult to breathe in conditions like sleep apnea and asthma. pot belly can predispose an individual to the following diseases such as cardiovascular diseases, diabetes mellitus especially type 2 and insulin resistance.
Women also suffer potbelly but it is not as common as in men. It’s commoner in men.
Factors That Contribute To Pot belly.
- Drinking Too Much Alcohol
“Beer belly” is the common term for excess fat that has accumulated due to drinking a lot of alcohol on a regular basis. Beer isn’t the only culprit, though. Contrary to the specific term, drinking an excessive amount of any alcoholic beverage can cause beer belly. Alcohol contains calories that are stored in the stomach area.
- Eating Too Much of Carbohydrates
Eating unrefined carbohydrates like fruit, legumes, vegetables and whole grains is good for you, and helps in weight control. Eating biscuits, cakes, donuts, white bread and other refined carbohydrates does the opposite. Eat too many of these carbohydrates and a person’s insulin level will rise. Their metabolism will slow down, and the excess sugar the body can’t use will be stored as belly fat. "Pot belly (Central Obesity)"
Too much stress has many negative impacts on the body. Stress causes the body to switch into survival mode. One way the body ensures its survival is by storing more fat so starvation doesn’t occur if there’s no food eaten. Stress also causes the body to produce excessive amounts of Cortisol. This hormone moves stored fat to the abdomen area and creates belly fat.
Some people are genetically destined to have extra fat in their bellies, even when they are thin everywhere else. These folks store fat primarily around their intestines.
Genetics play a role in deciding where the fat distribution goes in your body, and it practically relates to two different body types. Either you are apple- shaped or pear-shaped. If you are pear-shaped, then the fat generally accumulates in your lower areas like your fanny. If you are apple-shaped, then your body has the tendency of storing fat around your midsection, thus leading to belly fat. "Pot belly (Central Obesity)"
- Sedentary Lifestyle
A sedentary lifestyle is defined as one in which a person fails to exercise regularly, or fails to get any exercise at all. The biggest problem with a sedentary lifestyle is that it can increase your chances of developing serious health conditions, which are all somewhat preventable. If you lead a sedentary lifestyle, you are raising your chances of dying younger, yet you can easily avoid this by simply moving more and exercising regularly. It commonly consists of the practice of sitting on the couch and watching too much TV. Such a lifestyle is not limited just to TV watching; it also involves reading too much or using the computer too much. Basically, if you are not moving enough, it is sedentary. "Pot belly (Central Obesity)"
Diagnosis is made by looking at the physique of the Individual, taking the BMI (body mass index), weight to hip ratio and weight to height ratio.
In the event of a potbelly diagnosis , the following steps will help to fight it:
- Reduce Alcohol Consumption
Facts suggest that pure alcohol is only next to fat in the calories it contains. Alcohol consumption is one of the major sources of weight gain which is neglected in diet plans thus proving them ineffective. It is proved that avoiding alcohol when focusing to lose weight will prove to be as much effective as avoiding chocolates. So if your bulging stomach is denying to go in, cutting down on your booze may help a little.
"Reduce alcohol intake and soda drinks."
- Exercise Regularly
There is no substitution to work out. No matter what diet plans we adopt or other measures we take, we would still need to regular exercise to ensure good shaped healthy body. Physical exercise helps keep body active, flexible and energetic and is an easy remedy for fat and most fat related diseases like diabetes and cardiovascular diseases. Physical exercise might include anything from jogging, running, yoga, gym, dancing and other activities requiring physical energy. There are many recommended exercises and yoga postures for obtaining flat stomach. It is even more important now since lesser and lesser physical activities are now part of our daily routine and thus all it requires is a little lifestyle change to get the figure you desire.
" Regular exercise and exercise of the abdominal muscles for firmness."
- Keep Correct Posture
There might not seem a very obvious relation between body postures and abdominal fat but keeping correct body posture is a highly efficient way of avoiding unwanted fat round the belly. Keeping your back straight, in particular, while sitting helps tucking the stomach inward thus maintaining equilibrium in the body. Keeping correct postures also help avoiding problems like back or other sorts of muscle pain and keeps the body healthy and physically active thus avoiding any sort of body fat accumulation.
"Proper posture while sitting or standing – avoid being bent over."
- Healthy Eating Habits
Unhealthy eating habits are one of the causes of pot belly which affect kids and adults alike. Present day eating habits are devoid of some most essential minerals and are high on cholesterol and fat. A famous saying goes as, “Eat breakfast like a king, lunch like a prince and dinner like a pauper”. What is important is to understand the necessity of taking hearty breakfast and light dinner. Apart from healthy breakfast providing the body with sufficient energy to start the day actively, it is also acknowledged that calories consumed in the morning is more efficiently processed by the day than the calories consumed at dinner. Taking hearty breakfast and light dinner is recommended for everyone from school going kids to office going adults.
"It’s good to eat dinner 2-3 hours before going to bed"
- Take More of Vegetables than Junks
Reduce fat intake, avoid junk and fried foods. You’re also encouraged to eat more of fruits and green vegetables.
potbelly is not known to be hereditary but rather the health risk is. The percentage of men that would have potbelly is dependent on the aforementioned factors and men as early as in their 20s have been seen to possess potbelly especially if they indulge in these habits. "Pot belly (Central Obesity)"