Obesity is one of the most significant public health problems worldwide. According to the World Health Organization (WHO), obesity has more than doubled since 1980, and in 2016, 39% of adults aged 18 years and over were overweight and 13% were obese.

Obesity can increase your likelihood of developing significant health issues like heart disease, stroke, diabetes, and even cancer. However, there is one form of obesity that poses an even greater risk to health, and that is central obesity or belly fat.

What is Central Obesity?

Central obesity is a condition where excess body fat is distributed primarily around the abdomen. It is also referred to as abdominal obesity, visceral obesity, or belly fat.

Central obesity is said to be highly prevalent in the United States, where over 67% of adults are either overweight or obese, which increases their risk for various medical conditions.

The Causes of Central Obesity

Several factors contribute to central obesity. These can be genetic, age-related, and lifestyle-related.

Genetic Factors

Researchers believe that genetics play a role in the accumulation of belly fat. Genes affecting fat metabolism and regional distribution of fat cells may increase the likelihood of having central obesity.

When individuals with genetic predispositions to central obesity consume more calories than they need, they tend to store more fat in their belly rather than other parts of the body.

Age-related Factors

As people age, their metabolism slows down, and they tend to accumulate more fat. This increase in body fat is usually present in the abdominal region and often leads to central obesity.

Lifestyle-related Factors

Lifestyle habits, especially diet and exercise, play a significant role in central obesity. A diet high in saturated and trans fats, refined carbs, and added sugars can lead to an unhealthy weight gain pattern and store more fat in the belly.

Similarly, an inactive lifestyle leads to muscle loss and a slower metabolism, both of which can contribute to central obesity.

The Risks of Central Obesity

Central obesity is more dangerous than other forms of obesity because of its link to a wide range of health problems, including:.

1. Cardiovascular Disease

Central obesity increases the risk of heart disease and stroke by promoting inflammation, causing insulin resistance, high blood pressure, and high blood cholesterol levels.

This combination increases your chances of developing atherosclerosis, a condition where fatty deposits accumulate in the arteries and cause blockages, leading to heart attacks and stroke.

2. Type 2 Diabetes

Central obesity also increases the risk of developing type 2 diabetes. Belly fat releases fatty acids into the bloodstream, causing insulin resistance. Insulin resistance leads to high blood sugar levels and, eventually, type 2 diabetes.

3. Breathing Problems

Central obesity leads to breathing problems and sleep apnea, as the extra weight places pressure on the lungs, airways, and diaphragm.

This situation may lead to shortness of breath, snoring, or even stopping breathing temporarily while sleeping, which increases the risk of heart disease and stroke.

4. Cancer

Central obesity increases the risk of some cancers, including breast, colon, pancreas, and endometrial cancer.

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It is not clear how belly fat promotes cancer, but researchers believe that it may be through inflammation, hormonal changes, and changes in metabolism.

5. Joint Problems

Excess weight, especially in the belly, puts pressure on the joints such as hips, knees, and back, leading to joint problems and chronic pain. Individuals with central obesity may suffer from osteoarthritis, gout, and lower back pain.

How to Measure Central Obesity

Central obesity can be measured by waist circumference and waist-to-hip ratio.

Waist Circumference

Waist circumference is a measure of abdominal fat. It is an easy way to screen for central obesity. To measure your waist circumference:.

1. Stand up and place a measuring tape around your bare abdomen just above your hip bone.
2. Pull the tape snug but not tight and make note of the measurement.

A waist circumference greater than 40 inches in men and 35 inches in women is considered central obesity.

Waist-to-Hip Ratio

The waist-to-hip ratio measures the proportion of fat stored on the waist relative to the hips. To measure your waist-to-hip ratio:.

1. Measure your waist circumference as described above.
2. Measure your hip circumference at the widest part of your buttocks.
3. Divide your waist measurement by your hip measurement.

A waist-to-hip ratio greater than or equal to 0.90 in men and 0.85 in women is considered central obesity.

How to Prevent and Treat Central Obesity

There are various ways to prevent and treat central obesity, including:.

1. Healthy Eating Habits

Eating a healthy diet is key in preventing central obesity. Ensure that your diet is rich in fiber, fresh fruits, and vegetables, lean proteins, and healthy fats. Avoid processed and sugary foods that contribute to belly fat.

2. Physical Activity

Physical activity helps to reduce central obesity by burning calories. Aerobic exercise such as brisk walking, jogging, swimming, and dancing are good ways to reduce belly fat. Aim for at least 150 minutes of moderate-intensity exercise per week.

3. Strength Training Exercises

Strength training helps to build muscle mass, which in turn, increases metabolism and burns more calories. Include exercises that target the abdominal muscles like crunches and planks in your strength training routine.

Aim for at least two sessions per week.

4. Stress Management

Chronic stress can lead to central obesity. Develop stress management strategies such as mindfulness and meditation, which help to reduce stress levels and promote relaxation.

5. Medications or Surgery

In severe cases where lifestyle changes are not enough, medications or surgery may help to achieve weight loss. Medications such as Orlistat and Lorcaserin can help to reduce belly fat.

Bariatric surgery, such as gastric bypass or laparoscopic sleeve gastrectomy, can help people lose weight by reducing stomach size and altering the digestive system.

Conclusion

Central obesity is a type of obesity that presents significant risks to health. It leads to various health problems, including heart disease, type 2 diabetes, breathing problems, cancer, and joint pain.

However, central obesity can be prevented and treated by adopting healthy eating habits, engaging in physical activity, strength training exercises, and stress management. Knowing your waist circumference and waist-to-hip ratio can help you determine if you have central obesity and take the necessary steps to manage it.