Losing Belly Fat for Better Diabetes Management

Of course, genetics plays a role in our health. Our genes predispose us to a certain hair color, eye color, and even height. But did you know that they also affect our body shape? You may have heard that how our bodies are shaped is important when thinking about health risks. Let’s see how this could be affecting you.

Understanding body shapes and belly fat

There are two different body shapes often used when discussing health risks: apple and pear. An apple-shaped body carries extra weight through the middle of the body, right in the abdomen.

A pear-shaped body carries the weight lower, through the hips, leaving a smaller waistline. So, which do you think is healthier? If you guessed pear, you are correct! An apple-shaped body puts you at a higher risk for cardiovascular disease and diabetes.

How excess abdominal fat affects diabetes

If you already have diabetes, there are still compelling health reasons to decrease your abdominal fat. An excess of belly fat increases your risk for numerous health problems, including heart disease, colon cancer, sleep apnea, and type 2 diabetes. For people who already have diabetes, complications such as blindness and heart trouble are more likely with too much abdominal fat.¹

Research indicates that people with diabetes and excess abdominal fat are also at a higher risk for kidney disease. This is a significant problem, as people with diabetes are already at high risk for kidney disease.²

"Diabetes is the most common cause of kidney disease. If you have an abundance of fat concentrated in your midsection, you have a higher risk for diabetic kidney disease, the study authors conclude."²

Strategies for reducing belly fat

Although genetics play a large role in where we gain weight, losing weight can still be helpful in decreasing your risks of heart disease and other diabetes complications.

While it is not possible to "spot-reduce" fat, overall weight loss generally leads to some abdominal shrinking. Here are a few tips to help you get started:

Incorporating more physical activity

Any increase in your activity level should help lead to weight loss. Be sure to speak with your physician before starting a fitness regimen. Simple ways to add more exercise may include taking small walks around the block or through the mall.

Making nutrient-rich eating choices

Try choosing vegetables over potato chips or other processed foods. Not only are they lower in calories, but they also help you feel more full and satisfied!

Practicing mindful portion control

Remember that a serving of chicken should be the size and thickness of a deck of cards, your portion of pasta should be about the size of the front of your clenched fist, and one cup of non-starchy vegetables should be the size of a baseball.

You may not be able to change your body’s natural shape, but you can decrease the amount of abdominal fat, potentially leading to a decrease in diabetes complications!