Visceral fat, located deep within the abdominal cavity, is more dangerous than subcutaneous fat. Accumulation of visceral fat increases the secretion of inflammatory substances, affects hormones, increases the release of free fatty acids into the veins, puts pressure on the liver, raises blood sugar levels, and has many other effects, according to the health website Medical News Today (UK).
A large waist circumference is a warning sign of potential health risks.
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These imbalances increase the risk of diabetes, fatty liver disease, atherosclerosis, heart attack, and stroke. Because visceral fat is located deep within the body, it is not visible to the naked eye. Assessment using CT or MRI scans is very expensive. However, we can rely on a simple yet relatively accurate indicator of visceral fat: waist circumference.
Body mass index (BMI) is an important indicator that doesn't differentiate between fat and muscle. Therefore, BMI doesn't indicate how fat is distributed throughout the body. A person with a lot of muscle may have a high BMI but very little excess fat. Conversely, a thin person with a low BMI but a large belly is still at high risk.
Meanwhile, waist circumference correlates quite well with visceral fat. Many studies show that waist circumference can be used to predict risk factors such as high blood pressure, high blood sugar, and dyslipidemia in adults better than BMI.
The threshold for a waist circumference of 102 cm or more that indicates a potential health risk varies depending on ethnicity. For example, for Europeans, a commonly used threshold is around 94 cm for men and 80 cm for women. A very high health risk is considered if the waist circumference is 102 cm or more for men and 88 cm or more for women.
However, for Asians, the warning threshold is over 90 cm for men and 80 cm for women. If your waist circumference exceeds this measurement, it's time to reconsider your diet, exercise, and lifestyle.
To measure waist circumference correctly, stand upright, exhale gently, then use a soft measuring tape to place across the abdomen, passing through the center of the navel, and wrap it snugly against the skin but without tightening it. Many clinical recommendations suggest that the results should be taken at least twice to ensure accuracy.
If your waist circumference is larger than a healthy range, you should pay attention to your lifestyle. The good news is that visceral fat can be reduced relatively quickly with lifestyle changes, even before noticeable weight loss occurs.
Combining a healthy diet, avoiding unhealthy carbohydrates and fats, with physical activities such as brisk walking, cycling, and weightlifting can help reduce visceral fat, even rapidly, according to Medical News Today.
Source: https://thanhnien.vn/mo-noi-tang-va-vong-eo-gioi-han-bao-nhieu-cm-la-nguy-hiem-185251210200112749.htm
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