Belly fat: The causes and solutions |04 May 2018

Any circumference measurement of the waist that is above 102cm in men and 88cm in women is known as abdominal obesity which is strongly linked to diseases such as type 2 diabetes and heart disease.

To help educate the population, the nutrition unit at the Ministry of Health shares details of some factors that can contribute to belly fat gain as well as evidence-based strategies that can help to reduce fat accumulation in this area.

Local situation

The main form of obesity presented in Seychelles is central obesity (belly fat) and mostly women attend/are referred to the nutrition clinic for this purpose. The main cause of obesity is increased intake of foods high in fat and sugar and low levels of physical activity or a sedentary lifestyle. This results in an energy imbalance (increased energy intake and deceased energy use) which can cause excessive fat accumulation in the body fat cells (obesity).  

Factors that can lead to belly fat gain

Sugary foods and beverages

There are links between high sugar or high-fructose corn syrup intake and excess belly fat due to the high fructose content of added sugars. Fructose is a type a sugar found naturally in many fruits/vegetables and added to various beverages, e.g. fruit juices & fruit-flavoured drinks.

Lemonade, soft drinks, sugary snacks, candies, sweet tea and alcohol mixers containing sugars are examples of some high sugar and high-fructose corn syrup foods/beverages which should be avoided.

Alcohol

Alcohol suppresses fat burning and the excess calories from alcohol are partly stored as belly fat, hence the link between high alcohol intake and weight gain around the abdomen. The amount of alcohol consumed in a day also plays a role.

All forms of alcohol when consumed will provide calories. It is excess consumption of calories from alcohol that contributes to unhealthy weight gain which can lead to overweight and obesity. Some alcohols however are higher in calories, such as those with added sugar or fat, e.g. beer, Irish Cream & alcopops (Bacardi Breezer).

Some alcoholic beverages and the calories that they provide:

1 beer                                                   150 calories

1 glass of wine                                     75 calories

1 measure of whisky                      100 calories

1 measure of Irish Cream             150 calories

Trans fats

Trans fats are created by adding hydrogen to unsaturated fats to make them more stable. They are often used to extend shelf lives of packaged foods, e.g. baking mixes. They are also found naturally in some animal-based foods.

Trans fats are an unhealthy type of fat which can increase inflammation that may drive insulin resistance and the accumulation of belly fat.

Items such as margarine, butter, biscuits, cookies, cakes, doughnuts, deep-fried fast foods, cream, processed meat, crackers and other baked goods contain trans fats and should be avoided.

Inactivity

Inactivity is likely a contributing factor in the rising rates of obesity, including abdominal obesity. It can also contribute towards the regain of belly fat after losing weight.

Most people among the local population are not physically active, especially nowadays as most people own cars, use public transport and walk less.

Evidence-based strategies for losing belly fat

Avoid sugar and sugar-sweetened drinks

-          Minimise the amount of sugar in your diet and consider completely eliminating sugary snacks and candies, sugary drinks, including sugar-sweetened beverages, e.g. sugary sodas, fruit juices and high-sugar sports drinks.

This does not apply to whole fruits which are extremely healthy and have plenty of fibre that mitigates the negative effects of fructose. Also, the amount of fructose you get from fruits is negligible compared to what you get from a diet high in refined sugar.

-          Replace sugary snacks with fresh fruits, raw vegetables, yoghurt and wholegrain-based cereals.

-          Replace sugar-sweetened beverages like soft drinks & juice with plain water as the preferred beverage of choice. Also include at least one glass of plain milk daily (animal or plant-based).

-          Read food labels and remember that even foods marketed as ‘health’ foods can contain high amounts of sugar.

Alcohol

To prevent unhealthy weight gain from alcohol consumption, those drinking alcohol should follow the recommended limits for alcohol which are:

-          Women: 1 unit/day

-          Men: 2 units/ day

To note, 1 unit of alcohol is equivalent to:

-          1 bottle beer/Guinness; or

-          1 small glass of wine (85ml); or

-          1 shot of spirit (25ml) e.g. whisky

Trans fats

Avoid and limit consumption of trans fats by:

-          Avoiding processed foods containing trans fats

-          Limiting the consumption of foods containing high amounts of saturated fats, e.g. cheese, ice cream & fatty meats

-          Changing cooking methods; boil, steam or bake rather than fry

-          Minimising the use of oil, butter & margarine in cooking

Cut carbohydrates (carbs)

Carb restriction is an effective way to lose fat as your appetite decreases and this promotes weight loss. Avoiding refined carbs, e.g. sugar, pasta, white rice, white bread & refined cereals should be sufficient.

To help reduce carb intake:

-          Reduce the portion size of main meals; half of the plate should be vegetables, one fourth carbohydrates and another one fourth protein.

-          Replace rice with wholegrain and high-fibre starchy foods like cassava, sweet potatoes & breadfruit at least three times a week.

Eat fibre-rich foods

Dietary fibre is mostly indigestible plant matter. Although eating plenty of fibre can help with weight loss, not all fibre is created equal; mostly soluble and viscous fibres (these bind water and form a thick gel that ‘sits’ in the gut) have an effect on weight and are particularly effective at reducing harmful belly fat. The gel slows movement of food through the digestive system, slowing digestion and absorption of nutrients, and resulting in a prolonged feeling of fullness and reduced appetite.

To increase fibre intake, it is advisable to eat a lot of plant foods like vegetables, fruits, legumes such as lentils, beans & chickpeas and some cereals like whole oats.

Exercise

Exercise is effective at reducing belly fat; however, losing fat in one spot such as the belly is not possible, so endless ab exercises will not be effective.

Other types of exercise can be very effective; aerobic exercises, e.g. walking, running & swimming have been shown to cause major reductions in belly fat.

It is best to reduce time spent on sedentary activities, e.g. playing video games & watching TV, and to start doing exercise for at least 30 minutes a day, five times a week.

References: Healthline; Seychelles Dietary Guideline; WHO guideline on sugar intake