The accumulation of excess fat around the abdomen, commonly referred to as belly fat, has become a growing concern for many people as changing lifestyles, dietary habits and reduced physical activity continue to influence the way people live.
While having some body fat is normal and necessary for the proper functioning of the body, excessive abdominal fat can be an indication that a person needs to pay closer attention to diet, physical activity, sleep and other aspects of healthy living.
The Chief Executive Officer (CEO) of PIWAK Natural Health, Dr Prince Nelson Mortoti, has, therefore, urged Ghanaians to adopt healthy lifestyle practices as part of efforts to manage excessive body fat and promote general wellbeing.
According to him, maintaining a healthy body should not be reduced to attempts to achieve a flat stomach, but should rather involve a balanced approach to nutrition, regular physical activity, adequate rest and responsible lifestyle choices.
He said people who were concerned about excessive belly fat should focus on sustainable lifestyle changes instead of depending solely on quick-fix solutions.
Understanding belly fat
Dr Mortoti explained that belly fat referred broadly to fat stored around the abdominal area and could include both fat beneath the skin and deeper abdominal fat.
He said although body shape differed from person to person, excessive abdominal fat was a reason for individuals to reassess their eating habits and level of physical activity.
He advised people to pay attention to their overall health rather than relying only on their appearance to determine whether they were healthy.
“Healthy living begins with the daily choices we make. What we eat, how active we are, how much we sleep and how we manage our lifestyle can all contribute to our overall wellbeing,” he said.
The dos
Dr Mortoti recommended regular physical activity as one of the important components of healthy living.
He encouraged adults to make exercise part of their daily or weekly routine, depending on their age, physical condition and other individual circumstances.
Activities such as brisk walking, jogging, cycling, swimming, dancing and other forms of moderate physical activity can help people stay active.
He also encouraged people to gradually increase their level of activity rather than beginning with exercises that were too strenuous for their physical condition.
Another important recommendation, he said, was to eat a balanced diet.
He advised people to include more vegetables, fruits, whole grains, legumes and other nutrient-rich foods in their diets while paying attention to portion sizes.
According to him, drinking adequate water and limiting excessive consumption of sugary drinks could also form part of a healthier lifestyle.
Dr Mortoti further urged people to consume fats in moderation and make healthier food choices instead of frequently consuming meals that are very high in saturated and trans fats.
He said people should also avoid skipping meals only to overeat later in the day.
Get enough sleep
Dr Mortoti also stressed the importance of adequate sleep in maintaining general health.
He encouraged people to establish regular sleeping patterns and avoid lifestyles that consistently deprive them of adequate rest.
He said healthy living should be viewed holistically because nutrition and physical activity were only part of the equation.
He also advised people to manage stress through healthy activities, social interaction, relaxation and other appropriate coping strategies.
The don’ts
Dr Mortoti cautioned against excessive consumption of highly processed foods, sugary foods and drinks, and meals that were consistently high in unhealthy fats.
He said people should not assume that eliminating one particular food or taking a single product would automatically result in the loss of belly fat.
He also cautioned against crash diets and extreme food restrictions, particularly when they were undertaken without professional guidance.
According to him, attempts to lose weight should focus on gradual and sustainable changes rather than methods that could be difficult to maintain.
He further advised people not to spend long periods sitting or being physically inactive when opportunities existed to move around.
Simple habits such as taking short walking breaks, using stairs where appropriate and engaging in household activities, he said, could contribute to a more active lifestyle.
Avoid quick fixes
Dr Mortoti said one of the challenges confronting people trying to manage their weight was the desire for immediate results.
He cautioned against unverified weight-loss products, extreme diets and other interventions marketed as guaranteed solutions to belly fat.
He advised consumers to seek reliable information and, where necessary, consult qualified health professionals before starting a weight-loss programme or taking health products.
“People must be careful about products or programmes that promise overnight results. Sustainable health requires consistency and responsible choices,” he stressed.
Know your numbers
Dr Mortoti further encouraged people who were concerned about excess abdominal fat or weight to consider getting appropriate health assessments.
He said individuals could speak with qualified healthcare professionals about their weight, blood pressure, blood sugar, cholesterol and other relevant health indicators, particularly where there were concerns or existing risk factors.
He explained that such assessments could help people understand their health status and make informed decisions.
A lifestyle, not a temporary programme
Dr Mortoti emphasised that healthy living should not be treated as a temporary programme undertaken only when a person wanted to lose weight.
Rather, he said, it should become a lifestyle that included sensible eating, regular physical activity, adequate sleep, stress management and appropriate medical care.
He urged families to encourage healthy habits at home, saying positive lifestyle changes were easier to maintain when they became part of the daily routine.
He also called on Ghanaians to take personal responsibility for their health by making informed choices about food, exercise and other lifestyle practices.
Moderation is key
The PIWAK CEO said the goal should not necessarily be to eliminate all fats from the diet because dietary fats perform important functions in the body.
Instead, he encouraged moderation and healthier choices, noting that people should pay attention to the type and quantity of fats they consume.
He said meals should be balanced and portion sizes controlled, while highly processed and energy-dense foods should not dominate the diet.
Dr Mortoti concluded that managing excessive belly fat was best approached through a combination of healthy eating, physical activity and other positive lifestyle practices.
He urged Ghanaians to start with realistic changes and remain consistent, rather than looking for instant solutions.
“Healthy living is a journey. The small choices we make every day can add up to meaningful improvements in our overall wellbeing,” he said.
