HEALTH BITS
A SERVICE OF THE CBC HEALTH CARE COMMITTEE SEPTEMBER 2015
ABDOMINAL FAT
DID YOU KNOW: Having a “big
belly” puts your heart at risk?
 HOWEVER: Shedding as little as
7% of your excess weight helps
lower heart disease risk—the most
dangerous fat goes first.
Why does it put you at risk?
 Belly fat is normal, everyone has it.
 Too much belly fat can affect your
health in a way that other body fat
may not.
 Abdominal fat is fat that surrounds
the abdominal organs.
 This fat surrounds some of your vital
organs like the heart, lungs, and
liver.
 This fat is also known as visceral fat.
Visceral Fat
 Some visceral fat is needed to
cushion and protect the vital organs
but excess amounts can increase the
risk of high blood pressure, type II
diabetes, and certain cancers (breast
and colon).
Waist-to-Hip Ratio
 The waist-to-hip ratio correlates
closely with heart problems
 People who carry weight on their
hips and thighs have a lower heart
disease risk than people who carry it
in their abdomen.
 Divide your waist size by your hip
size in order to calculate your waistto-hip ratio.
o See table on reverse side for
measurements that signal high risk!
EXERCISE to Reduce Abdominal Fat!
 Do at least 150 minutes of moderate
intensity exercise (like brisk walking)
each week.
 Doing sit-ups or other abdominal
exercises will not shrink your belly.
o “Spot training” is impossible. Ab
exercises will certainly strengthen your
abdominal muscles, but it will not reduce
the fat on your abdomen.

Build muscle throughout your body
by doing strength training with hand
weights or exercise bands at least
twice a week
o Just TWO weight training sessions per
week can reduce body fat by 3
percentage points in just 10 weeks, even
without cutting any calories.
Waist-to-Hip Ratio: Measurements that signal “High Risk”
Women
Men
Waist (inches)
35 or more
40 or more
Waist-to-hip ratio
0.9 or more
1.0 or more
If you ever have a concern that you would like the Health Care Committee to address (referrals,
suggestions for educational topics, home visits, etc.) please contact your Parish Nurse, another
member of the Health Care Committee (listed on the church website) OR use the tear-off below and
put in Liz’s box (on the wall) in the Information Center near the elevator.
Liz Alcock, Parish Nurse (434) 665 4025 [email protected]
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Name_______________________ Phone:_________________________
Suggestion or Need:_____________________________________________________________
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