Kõhurasva

Kõhurasva, or abdominal fat, refers to adipose tissue that accumulates in the abdominal area. It includes subcutaneous fat just beneath the skin and visceral fat that surrounds internal organs within the abdomen. Visceral fat is more closely linked to health risks than subcutaneous fat, but both types contribute to overall body fat levels.

Health guidelines use simple measures: waist circumference and waist-to-hip ratio; imaging methods such as CT or MRI can quantify fat distribution but are rarely used in routine care.

Excess abdominal fat is associated with insulin resistance, type 2 diabetes, cardiovascular disease, hypertension, dyslipidemia, fatty liver disease, and metabolic syndrome. Substantial belly fat can also affect mobility and quality of life.

Risk factors include energy imbalance (high-calorie intake relative to expenditure), aging, genetics, sex hormones, physical inactivity, and excessive alcohol consumption. Men tend to accumulate more visceral fat; postmenopausal women often experience increases in abdominal fat. Ethnic background can influence fat distribution.

Prevention and treatment focus on sustainable weight loss and lifestyle changes: create a modest caloric deficit, engage in regular aerobic and resistance exercise, and follow dietary patterns rich in fiber, fruits, vegetables, and whole grains while limiting refined carbohydrates and added sugars. Reducing alcohol intake, improving sleep, and managing stress can help. Spot reduction of belly fat is not supported by evidence; fat loss tends to occur gradually and across the body.

A healthcare professional can provide individualized guidance, particularly for individuals with high abdominal fat and other risk factors.