Visceral fat, the type that wraps around your organs, isn’t always visible and cannot be determined by body mass index (BMI), making it particularly hazardous if there’s an excessive accumulation.
Fortunately, diabetes can be avoided through lifestyle changes like healthy eating and regular exercise. You may even take a body composition test to learn more about your fat stores.
It’s not good for you
Visceral fat is a type of body fat that poses serious risks for serious health complications due to its location deep within your abdominal cavity and surrounding vital organs. If left unchecked, this fat could pose a substantial threat to your wellbeing.
Visceral fat accumulation can lead to chronic diseases such as diabetes, heart disease, cancer and dementia; it may even contribute to weight gain and obesity.
To determine whether you have excess visceral fat, a physical is necessary. This could involve taking a body fat analysis and getting either a CT scan or MRI. Unfortunately, this procedure can be expensive and take up to two weeks to complete.
In addition to damaging your heart, blood vessels and liver, excess visceral fat can also cause inflammation throughout the body. This inflammation could damage nerves, kidneys and eyes as well as increase your risk for arthritis and diabetes.
You can reduce your risk of developing this dangerous fat by eating a nutritious diet and getting regular exercise. Exercising will improve insulin sensitivity and decrease inflammatory fat in your body.
Harvard University notes that having high visceral fat can cause your cells to secrete hormones and chemicals known as cytokines. These cytokines affect your liver, altering production of blood lipids which could result in higher cholesterol levels or insulin resistance.
Visceral fat can interfere with a hormone called adiponectin, which regulates your body’s weight and metabolism. A high level of this hormone could put you at greater risk for diabetes while a low one helps to prevent it.
A comprehensive study of European women revealed that those with the largest waists had an increased risk for cardiovascular disease than those with smaller ones, even after accounting for other risk factors like blood pressure, cholesterol levels and body mass index. This finding held true even after controlling for other risk factors like blood pressure, cholesterol levels and waist size.
There are various methods to lose weight and decrease visceral fat. Eating low-calorie meals or adding exercise into your routine can be effective in burning off that stubborn belly fat. Exercises like walking, squats and deadlifts will help you reach those results!
It’s dangerous
Fat is stored throughout your body, but visceral fat that builds up around your abdomen region is particularly hazardous. That is why people with a protruding belly or large waistline should be especially wary.
Fat comes in two forms: subcutaneous fat, which lies beneath your skin and muscle and can be pinched, and visceral fat, located inside and around organs. Both types can be unhealthy but it’s essential to know which one it is since their risks differ.
First and foremost, the amount of fat stored in your abdominal region depends on genetics as well as how well you eat and exercise. Men tend to store more body fat in their midsections than women do due to having more fatty tissue located within their small intestines.
Second, it’s wise to reduce consumption of foods high in trans and saturated fats. These can be found in processed and fried foods, baked goods and some dairy products.
Third, be sure to eat plenty of vegetables and lean protein to help burn excess belly fat. Vegetables and beans, for instance, are low in calories but high in fiber and other essential nutrients that can boost your metabolism.
Exercising regularly can also help reduce your body fat stores. Studies have demonstrated that even moderate physical activity for several months can significantly lower visceral fat.
Additionally, regular stress management and getting enough sleep are beneficial to maintaining a healthy weight. You should also ensure you’re eating an balanced diet with plenty of fruits, veggies and whole grains to support this effort.
It’s also essential to remember that having more visceral fat can lead to long-term health complications, such as heart disease and dementia. A California study revealed that those in their early 40s with the highest levels of visceral fat were three times more likely to develop dementia 30-40 years after age 40 than those who had the least abdominal fat at that time.
It’s preventable
Visceral fat is a type of body fat located deep within the abdominal cavity that cannot be seen with the naked eye. This fat has been linked to various health issues like heart disease and diabetes.
Experts emphasize that while body fat is necessary for survival, too much should not be acquired. Fortunately, there are ways to prevent visceral fat from accumulating.
1. Maintain a healthy diet and regular physical activity.
Studies have demonstrated that losing weight and getting regular physical activity can significantly reduce visceral fat in your body, which tends to be harder to shed than belly fat on hips or thighs; once you stop exercising, visceral fat may return. To make things easier, aim for at least 30 minutes of physical activity daily for best results.
2. Reduce inflammation-causing foods, such as fatty foods, sugars and processed items.
Scientists have discovered that chronic, low-grade inflammation in your body can contribute to a variety of illnesses and conditions such as cardiovascular disease, cancer, diabetes, and dementia. Furthermore, it increases your risk for these illnesses.
3. Take a micronutrient test to check your vitamin B12, D, E, magnesium, copper, selenium & zinc levels.
Micronutrients can help your body produce more hormones and proteins beneficial to health. This test can quickly provide your vitamin B12, D, E, magnesium, copper, selenium and zinc levels from an accredited laboratory with free shipping – order today to learn more about these vital nutrients and begin on your healthy journey!
4. Get the Support You Need to Make Lifestyle Changes
It is essential to partner with a health coach for help making lasting, healthy changes in your lifestyle. They provide guidance on what types of food to eat, how much exercise should be done and how to reach and maintain your target weight.
5. Limit Stress.
Stress causes the body to secrete more cortisol, increasing appetite and visceral fat storage in your midsection. It also leads to cravings for sweets and greasy snacks, making it harder to stay on track with your healthy eating plan.
It’s hard to lose
Visceral fat is stored deep within your abdomen, rather than around your hips and thighs. It poses greater risks than subcutaneous fat since it’s closer to major organs and releases hormones and other chemicals which could lead to health issues.
People with excess abdominal fat have an increased risk of developing heart disease, hypertension and diabetes. That’s why regular exercise and losing weight are the best ways to combat visceral fat accumulation.
It is also essential to get enough sleep if you are trying to shed pounds. Lack of shut-eye increases ghrelin, the hormone responsible for craving sugary treats and increasing visceral fat storage in your body.
If you’re struggling to get enough shut-eye, aim for at least 7 hours of quality sleep every night. Sleep is essential for immune and brain health – don’t skimp out!
Eating right and exercising are also essential to keep in shape. Studies have indicated that a balanced diet with plenty of fruits, vegetables, and lean protein can help you shed inches from your midsection. So make sure your meals include plenty of fresh produce like fruits and veggies as well as lean proteins for maximum benefit!
Make time for at least 30 minutes of moderate-intensity aerobic activity each day to help you burn calories and lose fat. Include strength training exercises like squats and deadlifts into your routine as well.
Substituting sugary beverages with water can help you reduce your calorie intake. Soda and fruit drinks are packed full of sugar, so swapping them out for plain water each week could save hundreds of calories.
Adopting more fiber into your diet is another effective way to reduce belly fat. Soluble fiber helps you feel fuller for longer and helps regulate blood sugar levels. Non-starchy vegetables, legumes (like beans), nuts and seeds are all excellent sources of soluble fiber.
It’s wise to read food labels carefully, paying particular attention to ingredients listed at the end of a list. Manufacturers often add extra sweeteners and flavors that aren’t natural at this stage.
Increase your fiber intake with more fruits and vegetables by including them in your meals. Soluble fiber absorbs water to form a gel, slowing down digestion and leaving you feeling full for longer.
