Issue link: http://viewer.e-digitaledition.com/i/753672
HAVING FAT BUILDUP in your midsection—visceral fat—can have many negative health effects. "As a primary care doctor, I worry most about people who live a sedentary lifestyle," says Todd Simon, M.D., vice chair of internal medicine at New York Methodist Hospital. "Spending much of the day sitting can contribute significantly to the accumulation of visceral fat." Excessive visceral fat, which deposits in and around vital organs in your body as well as in the abdomen, puts you at increased risk for heart disease, diabetes, gallbladder disease and breast cancer. Dr. Simon also warns against the vicious cycle that people can fall into when accumulating visceral fat. Its effect on stamina and aerobic capacity can make individuals less likely to exercise. "In addition to sedentary living, smoking and a diet that is high in carbohydrate intake can also lead to the accumulation of visceral fat," says Hajir Dilmanian, M.D., cardiologist at NYM. "The effect that this has on heart health can be significant, contributing to heart failure or a heart attack, which can even lead to sudden death or death at an early age." FINDING A SOLUTION The primary way to lose belly fat is to exercise. "People talk about dieting all the time—and healthy eating habits are important—but what you may not realize is that exercise benefits occur even when you don't lose weight," Dr. Simon says. "When you work out, you get cardiovascular and aerobic advantages even if you don't see a drop in the numbers on the scale—and one of those advantages is losing belly fat." Dr. Simon and Dr. Dilmanian agree that aerobic exercise— the kind that increases your heart rate—is most effective for ridding the body of visceral fat. Easily accessible fat-burning aerobic activities include swimming, power walking, running, dancing, and indoor or outdoor cycling. "At a minimum, try walking half an hour a day, no matter what your age," says Dr. Dilmanian. "In addition, there are very effective clinical treatments to help smokers quit using tobacco and effective FDA-approved medications and procedures to help with weight loss. Ask your doctor for help." NO LAUGHING MATTER Belly Fat: Would it surprise you to learn that carrying too much fat around your midsection is just as harmful to your health as smoking? T H E T A P E M E A S U R E T E S T A simple test using a tape measure can help you determine whether visceral fat may be impacting your health. Your ideal waist circumference should be less than half as many inches as you are tall. Specific measurements to aim for are less than 35 inches for women and less than 40 inches for men. If your waist circumference falls outside these guidelines, talk with your doctor about the impact that it could have on your health. He or she will be able to help you determine the best diet and exercise plan to help you combat this health risk. Belly Fat: WIN T ER 2 017/ / W W W.N Y M.O RG 12 A N A T O M Y I N S I D E R 12