WELLNESS CONNECTION ·

The Skinny on Abdominal Fat

By Laurie Streff, Exercise Specialist

December 22, 2009 - 8:30AM

'Tis the season for abundance and indulgence. Unfortunately, this usually refers to our eating habits during the holidays and not our fitness routines. It might be Santa's look to have "a little round belly that shook when he laughed like a bowl full of jelly," but excess belly fat comes at a high price.

Excess belly fat is linked to cardiovascular disease, diabetes and cancer. Specifically, it's the deepest layer of belly fat - the fat you can't see or grab - that poses the greatest health risks. The reason is because these "visceral" fat cells actually produce hormones and other substances that can contribute to increased insulin resistance and may increase breast cancer risk. These cells are located right next to and in between organs in your abdominal cavity. A program that dramatically decreases the accumulation of these cells must be a two-pronged approach: curbing caloric intake and committing to a comprehensive fitness routine.

Studies show that cutting calories is the first step in decreasing your waist circumference. Supporting that effort with exercise is crucial to the success of losing those inches and keeping them off. People who engage in physical activity along with modifying their caloric intake are significantly more successful in long-term weight loss. This is important to note since visceral fat can be more stubborn to shed. An additional benefit of exercise is that it reduces stress and insulin levels, reducing the presence of cortisol, a hormone that leads to more belly fat deposits.

So, does that mean that thousands of crunches are in your future? No, spot reduction is a myth. The most effective way to whittle away your middle is with cardiovascular exercise. Aerobic activity will facilitate fat loss all over your body, including your belly, which is the usually the first to burn off when you exercise. Remember, belly fat is stored energy. To get rid of it, you need to burn more energy (calories) than you eat.

Another great way to burn energy is to increase your muscle mass from resistance training. Through resistance training, you boost your metabolism as well as your muscle mass. The more muscle mass you have, the more calories your body burns all day, even at rest. To stimulate fat loss, you need to engage in two to three strength training sessions per week, taking the shake out of your belly and making it (and the rest of your muscles) firmer. Additionally, resistance training enhances postural alignment, increases bone density and aids in the performance of life's daily activities.

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