The danger and causes of visceral fat! Visceral fat loss: 6 strategies
You’ve probably heard the adage “Even the same fat, visceral fat is more hazardous” if you’re interested in health. Having body fat The fat that is sandwiched between the internal organs of the stomach is referred to as “visceral fat” even in obesity, which is a condition brought on by eating an excessive amount of food. Compared to subcutaneous fat, visceral fat poses a greater hazard to our health. Let’s look at 6 methods for reducing fat that has developed in the stomach.
Visceral fat versus Subcutaneous fat
Visceral fat: Our body’s ability to store and produce energy is facilitated by fat. Obesity is a condition when fat cells develop or multiply as a result of an increased energy supply. Subcutaneous fat and visceral fat are two types of fat. The fat right beneath the skin is known as subcutaneous fat, and it is mostly found in the thighs, buttocks, and belly. It is the fat that has built up in the body in anticipation of an emergency and is in charge of storing food and producing fat, obstructing heat, and absorbing shock and absorption.
Visceral fat, on the other hand, is the term for the fat that covers the stomach’s interior organs. When the liver or muscles absorb glucose produced by carbohydrate consumption and the leftover sugar is deposited in the colon, visceral fat is produced. This fat mostly builds up in the belly, however it is hard to grasp with the hands. There is a good chance that it is simply visceral obesity if the arms and legs are quite slender but only the abdomen is large and the flesh is poorly captured.
How is visceral fat produced?
As previously noted, things including overeating, consuming alcohol, and a lack of exercise contribute to visceral fat. One of the primary causes of visceral fat is the westernized diet, which mostly consists of high-calorie, high-fat, high-salt, and high-sugar meals.
Alcohol (alcohol) is also thought to be the principal cause of the buildup of visceral fat. Although it is well known that having one or two drinks a day lowers the risk of cardiovascular disease, doing so does not increase the risk of fat buildup. In addition, variables like stress and genetics (family history) may make it more common to have visceral fat.
Waist circumference is used to measure visceral fat
Waist circumference can be used to assess excess visceral fat. There is a strong likelihood that visceral fat has developed excessively in males if the waist circumference is 90 cm or greater and 85 cm or greater in women. Even if your body mass index (BMI) is normal, you should still control your waist circumference if it is 90 cm or 85 cm or above since it may lead to an increase in the incidence and mortality of coronary artery disease, diabetes, and metabolic syndrome.
Visceral Fat: Why It Is Dangerous
Because fat does not remain in one location but instead circulates throughout the body as fatty acids in the blood, visceral fat is more hazardous than apparent subcutaneous fat. The bloodstream contains fat leaks that go through the circulation to the brain, liver, and cardiac blood arteries, where they build up. It can lead to a number of issues, including metabolic syndrome and cardiovascular disease, if it continues over an extended period of time. Additionally, different compounds that induce inflammation in the body are secreted by visceral fat; these molecules travel through the circulation and create inflammation in different places of the body.
Visceral fat reduction: 6 strategies
Continue to fast for more than 12 hours
Intermittent fasting is a diet strategy that has gained popularity recently. In reality, once your blood sugar and insulin levels fall below a specific point, fasting can have the impact of causing fat to break down. Since fat metabolism typically starts 12 hours after fasting, it is crucial to fast for 12 hours between supper and breakfast. Once or twice a week, a short fast of 16 to 24 hours can aid in the reduction of visceral fat.
Limit your consumption of alcohol and processed carbohydrates
White rice, white bread, and sugar are examples of refined carbs that increase insulin secretion excessively, which facilitates the accumulation of visceral fat. Limit your daily consumption of refined carbs, such as sugar and fructose, to 50 g or less to minimize visceral fat. Right, rye bread would be preferable to white wheat bread, and brown rice or multigrain rice would be preferable than white rice. Alcohol should also be avoided because it is the primary contributor to visceral fat. Alcohol is frequently ingested first among all calories, delaying the consumption of carbs, lipids, and proteins at this point.
boost your protein consumption
Reduced carbohydrate consumption causes the body to utilize muscle protein as sugar. Your basal metabolic rate declines when the muscle is lost, therefore you must consume more protein to prevent this muscle loss. Eating high-protein meals that are helpful for weight reduction 4 times per day includes chicken, fish, shellfish, soybeans/tofu, eggs, plain yogurt, etc.
Consume meals that can help lower visceral fat
Eating foods that assist combat visceral obesity is also a good idea. Catechin-rich foods like green tea and cacao nibs help break down body fat. Dates and onions both reduce cholesterol levels in the blood. Eating foods with warming characteristics, like cinnamon or ginger, helps improve circulation in the body and make it easier for fat that has built up between organs to be broken down.
Exercise at high-intensity intervals
High-intensity interval training is a type of high-intensity exercise that involves doing few repetitions. Activity at a high intensity for one to two minutes, followed by mild exercise for one to three minutes, can help you lose visceral fat. This can be done three to seven times to reduce visceral fat. Keep in mind that in order to keep your basal metabolic rate constant, you must also exercise your muscles.
Consume more whole grains
Healthy carbs are crucial for keeping a healthy weight, despite the fact that many individuals are scared to eat them. People in their fifties are most affected by this. In comparison to refined or concentrated grains, whole grains are significantly healthier and a great source of fiber.
Many nutrients, including fiber, are removed during the processing of refined or concentrated grains. Fiber is crucial for people in their 50s who want to shrink the size of their digestive system since it keeps you fuller for longer, which makes it simpler to attain a healthy weight. B vitamins, iron, folic acid, magnesium, and other crucial elements like potassium are also abundant in whole grains.
Thankfully, it is thought that visceral fat cells burn first when you lose weight since they have a more active metabolism than subcutaneous fat cells and are more susceptible to lipolysis. Although it is more harmful than subcutaneous fat, you can overcome the fat that has gathered in your stomach with a little more work. By continuously putting the advice I offered you today into practice in your daily life, you may avoid the consequences of visceral fat.
