Wellness

Over 60? Discover the Secrets to Shrink Your Midsection

Visceral fat is a concealed health problem that has been linked to a range of dangerous disorders such as cancer, stroke, heart disease, type 2 diabetes, and others. Visceral fat, which wraps around your internal organs, is not as easy to feel as subcutaneous fat. Visceral fat can harm persons of any age, from adolescence to old age, and it should be decreased at any age for the best health. This Is What You Should Eat, Not That! Dr. Hector Perez of the Journal of Bariatric Surgery spoke with Health about the best ways for lowering visceral fat after the age of 60. If you care about your health and the health of others around you, don’t overlook these Sure Signs You’ve Already Had COVID.

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Prof. Perez defines it this way: “The fatty tissue that surrounds and protects internal organs such as the liver, pancreas, and intestines is referred to as visceral fat. Unlike subcutaneous fat beneath the skin, visceral fat is not visible and cannot be pinched. Being overweight or obese, particularly with extra visceral fat, poses substantial health hazards. This type of fat has been related to heart disease, diabetes, and even some forms of cancer.”

Nutritionist inspecting a woman's waist using a meter tape
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Dr. Perez claims that “Because it cannot be felt or pinched, intestinal fat is more difficult to detect. Imaging studies, such as a CT scan or an MRI, can aid in determining the cause. However, these examinations can be rather expensive, leaving them out of reach for certain people. Measuring your waist circumference can also provide an estimate of your visceral fat. If a person’s waist circumference is 40 inches or more for men and 35 inches or more for women, they are considered to have too much visceral fat and are at risk for health concerns. Body mass index (BMI) is another approach to determine whether you have an excessive quantity of visceral fat. Obesity, defined as a BMI of 30 or higher, is a major predictor of extra visceral fat.”

slow aging and lose belly fat
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Dr. Perez concurs. “The approaches discussed above can also be utilized to determine whether or not you are losing visceral fat. Even a slight weight decrease can have a big influence on your health by lowering your visceral fat. If losing weight is your aim, the ideal way is to start slowly and make long-term changes, such as reducing portion sizes and increasing physical activity. Also, before commencing any weight loss program, contact your doctor “.

fit mature man doing dumbbells workout
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Dr. Perez warns, “Losing weight is harder as you mature.” “The pace at which your body consumes calories, known as your metabolic rate, normally decreases with age. While it may be easier to lose weight in your teens and 20s, it might be more challenging to maintain the loss as you become older.”

mature couple jogging outdoors
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According to Dr. Perez, “Take some time every day to exercise at a moderate level for at least 30 minutes. Some examples of this kind of exercise are going for a brisk walk, riding a bike, or swimming. If you find that a full 30-minute workout is too much to handle all at once, you may split it up into three 10-minute segments and do one each hour. The important thing to keep in mind is that some exercise is always preferable to none.”

A report from the Cleveland Clinic explains, “Cardiovascular exercises that induce perspiration are effective for reducing overall body fat, including subcutaneous fat and visceral fat. Aerobic activity burns more calories than other types of exercise and can help you lose weight if you also modify your diet.”

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Doctor Perez states, “Keeping a healthy lifestyle is the best defense against putting on unwanted visceral fat as you get older. A healthy lifestyle consists of maintaining a balanced diet and exercising frequently. Reduce your intake of processed foods, sugary drinks, and excessive alcohol, and replace them with more whole grains, vegetables, and fruits in your diet.”

Woman with tablet indoors on sofa at home feeling stressed, mental health concept.
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When it comes to health, the Cleveland Clinic says that “The stress hormone cortisol is released into the bloodstream in response to emotional or physical stress. A rise in cortisol is strongly associated with an increase in visceral fat, which can have serious health consequences, including increased risk of heart attack and stroke.”

drinking alcohol
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According to experts at the Cleveland Clinic, “Heavy drinkers may be more likely to have belly fat than social or occasional drinkers, according to the study’s authors. When consumed in large quantities, not only does alcohol cause weight gain, but it also lowers inhibitions, making you more likely to engage in risky behavior.”

older couple sleeping peacefully
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According to the Cleveland Clinic, “Getting enough sleep is essential. It has many positive effects, including strengthening the immune system, elevating mood, and maximizing efficiency. Hormones like ghrelin and leptin have a role in hunger and satiety, and disrupting their production during sleep can lead to weight gain or decrease around the midsection.”

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Doctor Perez says, “Modifying your behavior in these ways will help you avoid gaining dangerous visceral fat as you get older and boost your general health. However, if you have any preexisting medical concerns, see your doctor before making any drastic changes to your diet or exercise regimen. In this way, you won’t have to worry about whether or not the adjustments you make are good for your health.”

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