Is it hard to zip up your jeans?

You can enjoy a smaller waist and its health benefits.

Challenges of a widening waist

A widening waist is often considered a natural sign of aging. Fat tends to shift to the abdomen especially after menopause. Research shows that belly fat does not only affect how you look, it also carries with it serious health risks. What makes belly fat dangerous is that it includes visceral fat. Visceral fat lies deep inside your abdomen and surrounds your internal organs. Visceral fat is linked to dangerous health conditions like

• Heart Disease

• Type 2 Diabetes

• High blood pressure

• Abnormal cholesterol levels

• Breathing problems

Premature death has been associated with belly fat. Infact, research has found that even when a woman has a normal weight and BMI (Body Mass Index) she is at a higher risk of dying from cardiovascular disease if she has a large waist.

What contributes to excess belly fat?

The same factors that contribute to weight gain also play a role in a widening midsection.

1. The number of calories you take in during the day.

2. The number of calories you burn

3. Your age

4. Hormonal imbalance

5. Your genes

6. Stress

If you take in more calories than you burn, you are likely to accumulate belly fat. Aging makes it more challenging to maintain a healthy weight. With age, muscles decrease and fats increase slightly. The loss of muscle mass results in a slower metabolic rate. This makes it harder to maintain a healthy weight.

During menopause women tend to notice an increase in belly fat. This is in part due to decreasing estrogen levels, which influence the distribution of body fat. There may also be a genetic component that makes it easier for some women to carry weight around the belly and have an "apple" rather than a "pear" shape.

Do you have to much belly fat?

One way to know whether you have too much belly fat is to take your waist measurement.

• Stand and place a tape measure around your bare stomach, just above your hip bone.

• Pull the tape measure until it fits snugly around you but doesn't push into your skin.

• Make sure the tape is level all the way around.

• Relax, exhale and measure your waist without sucking in your stomach.

For a woman, a waist measure of 35 inches (89 centimeters) indicates excess belly fat and a greater risk for health problems.

Banish belly fat for good

No matter the cause of your belly fat, you can enjoy a smaller waist and the its health benefits. Doing abdominal crunches or targeted abdominal exercises may help with trimming the waistline but won't banish belly fat. To get rid of belly fat you should:

1. Eat a diet that is rich in plant proteins, fruits, vegetables, nuts and whole grains.

2. Limit added sugar and saturated fats.

3. Replace sugary beverages with water.

4. Slim down your protein portions.

5. Make physical activity a daily routine.

6. Aim for slow and steady weight loss

7. Consult your medical provider for help in getting started or staying on track.

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