What Makes Belly Fat?

"Middle-age spread" is a concern of aging for reasons of both appearance and health. Excess belly fat has been linked to increased risk for a number of serious conditions. Luckily, the accumulation of belly fat with age is reversible with proper diet and exercise.

Condition

• For women in particular, the proportion of fat to body weight tends to increase in the middle years. During menopause especially, extra pounds gather in the midsection, when fat storage starts to favor the upper body rather than hips and thighs. Lower-body fat, which creates a pear-shaped appearance, is subcutaneous fat. Abdominal fat, creating an apple shape, is mostly visceral fat.

Causes

• Heredity and hormones are two factors that influence where fat accumulates. A number of genes have been identified that influence the number of fat cells a person develops and where they are stored. In addition, the decrease of estrogen production and increased ratio of androgen (male hormones) to estrogen at menopause has been linked to increased levels of cortisol. Cortisol is a stress hormone that causes accumulation of abdominal fat.

Type

• Where the fat ends up makes a big difference to health concerns, according to a December 2006 article in Harvard Women's Health Watch. Abdominal fat, or visceral fat, is a greater health concern than subcutaneous fat. Subcutaneous fat can be grasped with the hand, but visceral fat lies deep within the abdominal cavity, padding the spaces between organs. Visceral fat is linked to metabolic disturbances, increased risk for cardiovascular disease and Type 2 diabetes, and, in women, to breast cancer and the need for gallbladder surgery.

Problem

• Body fat used to be considered storage for fat that was waiting to be used for energy, but research now suggests that fat cells, and abdominal fat cells in particular, are biologically active. Fat cells produce the hormones leptin and adiponectin, as well as cytokines, immune system chemicals that promote insulin resistance and low-level chronic inflammation. These and other biochemicals have an adverse effect on the insulin sensitivity of cells, blood pressure and blood clotting.

Solution

• The good news is that much can be done to combat belly fat. Between 30 and 60 minutes of regular moderate-intensity physical intensity is the starting point for controlling weight and belly fat. Strength training may also help. Eat lean protein and complex carbohydrates such as fruits, vegetables and whole grains, and watch portion sizes. Cutting calories drastically, on the other hand, can force the body into starvation mode, which slows metabolism and actually causes it to store fat more efficiently later, according to Harvard Women's Health Watch.