Abdominal obesity (central, visceral obesity) is the excessive accumulation of fat in the abdominal area and around internal organs. Unlike subcutaneous fat, visceral fat actively affects metabolism and significantly increases the risk of type 2 diabetes, cardiovascular diseases, and other complications.
How Is Abdominal Obesity Diagnosed?
The main indicator is waist circumference:
Men: ≥ 94 cm (increased risk), ≥ 102 cm (high risk).
Women: ≥ 80 cm (increased risk), ≥ 88 cm (high risk).
Even with a normal BMI (body mass index), excess abdominal fat is dangerous.
Why Is It Dangerous in Type 2 Diabetes?
Visceral fat is not just an “energy reserve” but an active endocrine tissue that:
Produces inflammatory substances → increases insulin resistance.
Impairs insulin action → glucose cannot enter cells, raising blood sugar levels.
Increases levels of “bad” cholesterol (LDL) and triglycerides → higher risk of atherosclerosis.
Increases the load on the liver → contributes to fatty liver disease.
How to Combat Abdominal Obesity
1. Diet
Reduce fast carbohydrates (sugar, white bread, sweets).
Increase protein and fiber intake (vegetables, legumes, lean meat, fish).
Replace saturated fats (fatty meat, butter) with healthier fats (olive oil, avocado, nuts).
2. Physical Activity
Cardio exercise (walking, swimming, cycling): 150+ minutes per week.
Strength training: helps build muscle, which increases fat burning.
3. Stress and Sleep Management
Cortisol (the stress hormone) promotes fat accumulation in the abdominal area.
Sleep deprivation disrupts metabolism and increases cravings for sweets.
4. Eliminating Harmful Habits
Alcohol: high in calories and promotes visceral fat accumulation.
Smoking: disrupts metabolism and worsens insulin resistance.
When Is Medical Help Needed?
If weight does not decrease despite diet and exercise, possible causes include:
Hormonal disorders (hypothyroidism, Cushing’s syndrome).
Genetic predisposition.
Side effects of medications (e.g., corticosteroids).
In such cases, an individualized treatment plan is required.
Conclusion
Abdominal obesity is not just an aesthetic issue but a serious risk factor for type 2 diabetes. The good news is that visceral fat is lost faster than subcutaneous fat when the right approach is used.
Start small:
✔ Replace sugary drinks with water.
✔ Add 10 minutes of walking per day.
✔ Measure your waist circumference once a month.
Gradual changes lead to lasting results! 💪