Excess Belly Fat Increases Risk Of Early Death: Try These Exercises To Get Rid Of It

Excess fat stored around the abdomen is associated with a higher risk of early death from any cause, regardless of overall body fat

We all are aware that abdominal fat is not good for health and can lead to major health complications. Obesity increases the risk of diseases like heart attacks, cancer, kidney diseases, and other neurological disorders.

Researchers from Semnan University of Medical Sciences in Iran conducted a study on the effect of abdominal fat and said “excess fat stored around the abdomen is associated with a higher risk of early death from any cause, regardless of overall body fat. They, however added, that larger hips and thighs are associated with a lower risk.

The results are published in the journal The BMJ. The study suggests that measuring central fatness may be a more consistent indicator of risk of death from excess weight, and could be used alongside body mass index to help determine the risk of premature death.

Evidence also suggests that central fatness might be more strongly associated with the risk of death than overall obesity. But previous data were inconclusive. Body mass index (BMI) is a simple way to measure mass that is widely used to assess people’s weight. But its dependability is often questioned, as it does not distinguish fat from muscle and does not tell us where the body fat is stored.

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The researches analyzed 72 studies involving over 2.5 million participants who were tracked for between three and 24 years and all the studies reported risk that estimates for at least three measures of central fatness.

It included the waist circumference, hip circumference, thigh circumference, waist-to-hip ratio, waist-to-height ratio, waist-to-thigh ratio, body adiposity index (a measure of total body mass made only of fat tissue), and a body shape index.

The researchers found that most measures of abdominal adiposity including waist circumference, waist-to-hip ratio, waist-to-height ratio, waist-to-thigh ratio, and body shape index were significantly and positively associated with higher all-cause mortality risk.

For Example, each 10 cm (3.94 inches) increase in waist circumference was associated with an 11 percent higher risk of all-cause mortality.

Know some exercises to get rid of abdominal fat:

Mountain Climber

As the name itself suggests, this exercise is kind of similar to mountain climbing. This is a kind of a mini crunch where you draw one knee to your chest. It gives you a good workout and helps you lose abdominal fat fast.

In this, you have to get into a push-up position and have to be sure that you keep your hands below your shoulders and your body in a straight line from your head to heels.

Now, try to lift your foot off the floor and try to bring back the right knee towards the chest. Now tap the floor with your right foot and return to the starting position. Try to do this with your other leg.

Burpees

Burpee is a proper workout for every muscle from head to toe. It increases the metabolism and helps to burn the belly fat faster. In this, you have to stand with your feet shoulder-distance apart and send your hips back as you lower your body toward the ground in a low squat position.

Then place your hands right outside of your feet and hop your feet back, allowing your chest to touch the floor. Kick your legs backward to get into a push-up position. Perform a push-up and quickly reverse the movement and jump to stand.

Treadmill workout

Running and walking is the best way to burn belly fat. But if you don’t get enough time to go out for a walk or jog, then you can simply try a treadmill workout at home. It helps to maintain the overall body metabolism of a person. Therefore running at an inclined surface rather than on a flat surface has shown results to burn 50 percent of calories in a person.

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A walk or jog on an incline for five to 10 minutes helps a lot to burn fats. So, try to spend five minutes on running, and then drop your pace back down to a jog. Continue alternating with five to 10 minutes of jogging and five to 10 minutes of running for 30 to 45 minutes.

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