Abdominal Fat – Health Risks And What Can Be Done


This article is not for everyone. As always, consult your primary care provider before starting any weight-loss regimen.

Did you know that at least 85% of the western world is clinically obese? In the U.S. alone, at least 83% of people are obese. Aside from looks (and the accompanying trauma from that), excess fat in the abdominal region is a serious risk factor to your health. Health complications such as diabetes, gout, cancer, hypertension, stroke, sleep apnea are a result of excess belly fat and fat around the organs. Now there are two types of fat as far as this is concerned:

1) Subcutaneous fat: This fat is just under the skin, covering the abs and muscles.

2) Visceral fat: This fat lies deeper, underneath the abs, surrounding the organs.

Visceral fat is more dangerous by far(the aforementioned diseases) since it is around the vital organs like the heart, liver and kidneys. Another condition that visceral fat can lead to is insulin resistance, usually through lack of exercise and poor diet. This renders the pancreas helpless in regulating blood sugars, the main sugar being high fructose corn syrup.

What to do about it

It is an oft-repeated mantra in the fitness world that “bodies are made in the kitchen”. In my view this is counterproductive. Simply because you still have to put the work in when you’re dieting. Work such as researching diets, becoming a label reader, knowing how to spot fake health food, etc. Plus knowing how the body works and how your body responds to exercise and diet. Whatever you decide on doing in your fitness endeavors, make sure they’re enjoyable, fun and effective.  In any case, stick with the basics- high intensity cardio like interval training and sprints plus strength training/resistance training. A fitness regimen based on interval training(running/sprints) and resistance training will set the table in creating not only a fat-burning environment, but also directly assist in the regulation of cholesterol, blood sugars and even viruses.

Enter Healthy Eating

LaLanne once quipped that “Exercise is king and diet is queen”. Truer words were never spoken. The standard diet given by the USDA contains a very high grain intake count. This will not help you lose weight and slash visceral fat and subcutaneous fat at all. A diet based on healthy fats such as avacados, nuts, free-range eggs, fatty fish and fish oils(plus increasing protein intake and fiber intake) will help you win the battle of the bulge. You can also try a natural weight-loss aid.

Enter Veggies

As far as veggies go, eat cruciferous veggies like brussel sprouts, cabbage, kale, bok choy and broccoli. These fat-fighting vegetables contain vital nutrients and IC3 (an essential phytonutrient).

In closing, I hope these tips have clarified whatever ’fitness fiction’ you have taken as gospel. Hard work, educating yourself on fitness and committing to fitness (AKA get to the gym and exercise) are just 3 of the basics- THE BASICS ALWAYS WIN.




American College of Cardiology. “Why belly fat is dangerous for the heart”. ScienceDaily. ScienceDaily, 26 September 2016.



About Author

Kente Bates

OSN Fitness Expert Kente Bates is a personal trainer, writer, and coach. He has been involved in sports and fitness for over 20 years. You can reach him on twitter: @halcyonfg16. His health/fitness blog, Halcyon Fitness Group : halcyonfitnessblog.wordpress.com and his email (where you can ask questions concerning health, fitness or anything relating): halcyonfitnessgroup@gmail.com

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