Central Obesity: Causes, Risks, Symptoms & Diet Plan | Dr Diet Therapy Nutrition & Wellness Clinic Dehradun

Central Obesity: Causes, Health Risks, Symptoms & Diet Plan By Dt. Deepshikha Garg Medical Nutrition Expert | Clinical & Army Dietitian Founder – Dr Diet Therapy Nutrition & Wellness Clinic, Dehradun What is Central Obesity? Central obesity, also called abdominal or visceral obesity, means excess fat stored around the abdomen, particularly deep inside around organs such as liver, pancreas, and intestines. Unlike regular body fat, visceral fat is metabolically active, producing inflammatory chemicals that increase disease risk. 🔹 Risk cut-offs for waist circumference (Asian population) Men: ≥ 90 cm (≥ 35 inches) Women: ≥ 80 cm (≥ 31.5 inches) 👉 Even if your BMI is normal, you may still have central obesity—often called “thin outside, fat inside” (TOFI). Why Central Obesity is Dangerous Visceral fat behaves like an endocrine organ. It secretes: inflammatory cytokines stress hormones free fatty acids This leads to: insulin resistance higher blood sugar abnormal cholesterol fatty liver hypertension clot formation tendency Diseases linked to central obesity.. Type 2 diabetes Non-alcoholic fatty liver disease Heart attack & stroke PCOS in women infertility obstructive sleep apnea metabolic syndrome gout and high uric acid 👉 It is not only cosmetic — it is a medical condition requiring professional nutrition therapy. Causes of Central Obesity Common causes include: high refined carbohydrate intake (white flour, sweets, bakery) sugary beverages and fruit juices frequent snacking & late-night meals sedentary lifestyle and long sitting hours insulin resistance chronic stress and poor sleep alcohol hormonal changes (thyroid dysfunction, PCOS, menopause) trans-fat rich junk foods Genetics may predispose—but lifestyle determines progression. 🩺 Symptoms You Should Not Ignore increasing belly size despite normal weight constant fatigue and sleepiness cravings for sweets and salty foods dark neck patches (acanthosis nigricans) irregular periods / PCOS snoring or sleep apnea high triglycerides or uric acid borderline or rising HbA1c If you notice these signs, consult a Clinical Dietitian. Recommended Health Tests Your clinician may advise: Fasting blood sugar & HbA1c Fasting insulin Lipid profile Liver function test Ultrasound abdomen (fatty liver screening) Thyroid function tests Vitamin D & B12 levels Early detection helps prevent diabetes and heart disease. Diet Plan for Central Obesity 🎯 Goal: reduce visceral fat + improve insulin sensitivity ✔ Foods to Prefer high-fiber foods: salads, vegetables, oats, millets, chana, sprouts adequate protein: milk, curd, paneer, pulses, tofu nuts and seeds in limited quantity whole fruits (not juices) probiotic curd/buttermilk ❌ Foods to Limit / Avoid white sugar, sweets, desserts bakery products & biscuits sweetened beverages and packaged juices deep-fried and trans-fat foods excessive tea/coffee with sugar alcohol late-night meals 🕒 Lifestyle eating tips eat dinner early maintain 12–14 hours overnight gap (if medically suitable) chew food slowly adequate hydration 🏃‍♂️ Exercise and Activity Recommendations Spot reduction is a myth — but visceral fat is reversible. Brisk walking or cycling 40–60 minutes/day Strength training 2–3 times/week Core and abdominal exercises Break long sitting every 30–45 minutes Aim for 8,000–10,000 steps/day 🕘 10-minute walk after meals improves sugar and belly fat control. 😴 Sleep and Stress Management Poor sleep → more hunger hormones Stress → raised cortisol → belly fat deposition Helpful strategies: fixed sleep schedule yoga & meditation sunlight exposure screen detox before bed 🧭 When to Consult a Dietitian? You should seek professional help if: your waist circumference exceeds risk limit ultrasound shows fatty liver HbA1c or sugar is rising triglycerides are high PCOS, thyroid or menopause-related weight gain stubborn belly fat despite dieting ✅ Message Central obesity is not just “stomach fat” — it is a silent metabolic risk factor. The good news is that visceral fat can be reduced through: ✔ scientific diet ✔ physical activity ✔ proper sleep ✔ stress management ✔ professional nutrition guidance

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