Experts warn midsection fat raises health risks
Makati Medical Center warns that excess fat around the waist, commonly called “love handles,” can increase the risk of heart disease, stroke, and diabetes.
Juancho Alfredo D. Las, MD, said fat accumulates when the body stores more calories than it uses for energy. Age, genetics, body composition, and hormonal changes affect where fat settles, with common areas including the abdomen, arms, back, buttocks, and thighs.
Abdominal fat is especially concerning because of its link to serious health problems. “There’s subcutaneous fat, which is under the skin, and visceral fat, which surrounds the heart, liver, and kidneys,” Dr. Las said. “Too much visceral fat increases the risk of heart disease, stroke, type 2 diabetes, hypertension, and certain cancers.”
Experts say spot exercises, such as crunches or planks, do not target specific fat areas. Instead, doctors recommend overall lifestyle changes.
A diet of minimally processed foods can help reduce waistline fat and lower the risk of high blood pressure, high blood sugar, and high cholesterol. Dr. Las suggested protein-rich foods like chicken and fish, high-fiber vegetables and fruits, oatmeal, beans, nuts, and healthy fats such as avocado. Whole grains are preferable, and water remains the healthiest beverage.
Physical activity is also crucial. Even office workers can incorporate movement by taking stairs, walking short distances, or taking breaks from sitting every 30-60 minutes. Cardio and strength training help burn calories during and after exercise.
Lifestyle factors also affect midsection fat. Stress management and 7-8 hours of sleep help control cortisol, the hormone that stores abdominal fat and triggers cravings. Smoking and excessive alcohol intake can also promote fat accumulation.
“Alcohol contains a lot of calories, and when you drink heavily, your liver prioritizes processing it over burning fat and carbohydrates,” Dr. Las said. “Now you know why it’s called a beer belly.”
