To live a healthy and balanced life, it is very important to keep your body fat level normal. If seen, it is not very difficult to control body fat, then why are you playing with your health!
Unbalanced increase in body fat i.e. high body fat not only causes obesity but also increases the risk of many other serious health problems. To live a healthy and balanced life, it is very important to keep your body fat level normal. If seen, it is not very difficult to control body fat, then why are you playing with your health! Dr. Sanjay Parmar, Senior Consultant, Cardiology, Shri Balaji Action Medical Institute, Delhi, while talking about the side effects of high body fat in the body, has also given some tips to control them, so let us know more about this. In detail.
Know what is high body fat
According to the National Heart, Lung, and Blood Institute, a body mass index (BMI) of 30 or more is considered obese. A BMI of 25.0-29.9 is considered overweight or obese, and a BMI of 18.5-24.9 is considered normal.
A body fat percentage of 25% or more for men or 32% to 35% or more for women is considered unhealthy. High levels of visceral fat or belly fat can increase the risk of heart disease, stroke, diabetes, artery disease and some cancers.
Why is high body fat dangerous for health (causes of high body fat)
Dr. Sanjay Parmar says, “Excessive fat in the body can cause many serious health problems. When the percentage of fat in the body is high, it can affect the health of our heart. “Excessive body fat, especially around the belly, increases the risk of heart problems.”
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“When there is excess fat in the body, it puts pressure on the blood vessels, which can cause blood pressure to increase. Additionally, a high percentage of fat in the body also increases cholesterol levels, which increases the risk of blockage in the arteries.”
“Excess fat can cause insulin resistance, which increases the risk of type 2 diabetes, a major cause of heart disease. Therefore, it is important to understand that excess fat does not just mean obesity, but it can also become a threat to your overall body. In such a situation, it is very important to keep your body fat balanced.”
Know the side effects of high body fat
1. High blood pressure
Overweight and obesity can increase your risk of high blood pressure. Hypertension is a condition in which blood circulation in the blood vessels becomes extremely fast. Your heart needs to pump harder to supply blood to all your cells, so high blood pressure can cause heart damage. Excess fat can also damage your kidneys, which help control blood pressure.
Focus on losing weight to reach a healthy body mass index range, this way you can also keep your blood pressure under control.
2. Harms heart health
Heart disease is a term used to describe a number of health problems that affect your heart, such as heart attack, angina, or abnormal heart rhythms. Being overweight or obese increases the risk of conditions like heart disease, high blood cholesterol and high blood glucose. Additionally, being overweight may cause your heart to work harder to deliver blood to all the cells in your body. Losing extra fat will help you reduce these risk factors for heart disease.
3. Stroke
A stroke occurs when a blood vessel in your brain or neck becomes blocked, or bursts, cutting off blood flow to part of your brain. A stroke can damage brain tissue and leave you unable to speak or move any part of your body.
Being overweight and obese increases blood pressure, and high blood pressure is a leading cause of stroke. Losing weight can help you lower your blood pressure and other risk factors for stroke, including high blood sugar and high blood cholesterol.
4. Metabolic Syndrome
Metabolic syndrome is a group of conditions that increase the risk of heart problems, diabetes, and stroke. If you have these four problems given below, then you are a victim of metabolic disorder:
increasing waist fat
high levels of triglycerides in the blood
high blood pressure
Increased blood sugar level during fasting
Lack of good cholesterol in blood
Metabolic syndrome is associated with weight, i.e. high body fat, and lack of physical activity. Some healthy lifestyle changes can help you control your weight, they help you prevent and reduce metabolic syndrome.
5. Risk of fatty liver increases
Fatty liver disease develops when excess fat accumulates in your liver. Cirrhosis or liver failure can also occur in this condition. NAFLD and NASH most commonly affect people who are overweight. Or those who have extra fat in their body.
People who have insulin resistance, high blood fat levels, metabolic syndrome, type 2 diabetes, and certain genes may also develop NAFLD and NASH.
Know what to do in this situation
If your body fat is too high, focus on controlling it to avoid health risks. The most important thing is to pay attention to right eating habits. Eat low-calorie, nutrient-rich foods. It is not that you have to stop eating, but eat less at a time. Even if you eat light food every 2 hours.
Apart from that, exercise is very important to build a healthy and balanced body. Practice yoga regularly, as well as participate in general physical activities like walking, jogging, swimming, dancing. The body gets many benefits from these. You can participate in other weight management techniques as per your body shape.
Also read: Fat has started accumulating around the stomach, so know its reasons and ways to deal with it.
