Why Belly Fat Is More Dangerous
Not all body fat behaves the same way. Fat stored around the hips and thighs is relatively less harmful. However, fat that accumulates deep inside the abdomen — known as visceral fat — surrounds vital organs such as the liver, pancreas and intestines.
This abdominal fat acts like an active organ. It releases inflammatory substances, disrupts insulin function, raises blood pressure and worsens cholesterol levels. Together, these changes create conditions that increase the risk of coronary artery disease and heart attacks.
According to Dr Varun Bansal, senior consultant in cardiothoracic and vascular surgery at Indraprastha Apollo Hospitals, fat distribution is more critical than the number displayed on the scale. Increased waist circumference, he notes, is closely linked with chronic inflammation, insulin resistance and abnormal lipid levels — all major cardiac risk factors.
The Hidden Risk Among Indians
The concern is particularly serious in India. Many individuals who appear slim by Body Mass Index (BMI) standards may still carry high amounts of abdominal fat.
The ICMR-INDIAB study conducted by the Indian Council of Medical Research (ICMR) found that a significant number of Indians had enlarged waistlines along with high blood sugar, high blood pressure and abnormal cholesterol despite having normal body weight.
This condition, often described as “normal weight obesity” or “metabolic obesity,” increases cardiovascular risk silently. Doctors warn that relying only on BMI may delay early detection of heart disease risk.
Ideal Waist Size for Indians
Indian health guidelines recommend lower waist circumference thresholds compared to Western populations.
For men, waist size should remain below 90 cm. For women, it should stay under 80 cm. Crossing these limits may signal increased risk for heart disease and type 2 diabetes.
Measuring waist size is simple. Place a tape measure around the abdomen at the level of the navel, stand straight and breathe out gently. The reading takes less than a minute but may reveal more about heart health than body weight alone.
How to Reduce Belly Fat Safely
Experts caution against crash diets that promise rapid weight loss. Quick-fix methods often reduce muscle mass along with fat, slowing metabolism and increasing the chances of weight regain.
Instead, reducing visceral belly fat requires sustainable lifestyle changes. Strength training at least three times a week helps build muscle, which improves insulin sensitivity and reduces abdominal fat over time. Exercises such as squats, push-ups and rowing movements are particularly effective.
Protein-rich diets also play an important role. Including lentils, eggs, paneer, tofu, fish or lean meats can help preserve muscle and control appetite.
Limiting ultra-processed carbohydrates, sugary drinks and refined flour products helps control insulin spikes that promote abdominal fat storage. Adequate sleep — at least seven hours a night — keeps cortisol levels balanced. Chronic stress, if unmanaged, can further push fat accumulation toward the abdomen.
A Shift in the Health Conversation
Doctors emphasise that the conversation around obesity must shift from “How much do you weigh?” to “Where is the fat stored?” A flat stomach is not just about appearance it may reflect better metabolic health.
On this World Obesity Day, experts stress early prevention. Monitoring waist circumference, adopting strength training, improving diet quality and managing stress can significantly reduce the long-term risk of heart attacks.
A simple tape measure, they say, may offer an early warning that the weighing scale cannot.q
