Visceral Fat: What it is and How to get rid of it

Visceral Fat: What it is and How to get rid of it
Visceral Fat

Visceral Fat is quite different from your typical belly fat and people are quietly suffering from it and do not know about it.

You use to think that you have subcutaneous fat (Fat beneath your skin) but inside your body around your organ, there is another fat which is known as visceral fat or hidden fat.

It is dangerous for your health so many conditions arise because of it, but you can easily get rid of it while applying some steps.

What is Visceral Fat?

Visceral Fat

Visceral Fat is not a common tummy fat, it is actually fat that lies deep within your abdominal walls and wraps other organs.

Some level of visceral fat is good for your health but too much fat is always bad for you.

 You have a flat tummy but you can still have visceral fat inside your body. According to research, about 10 percent of all body fat is visceral fat.

Also Read:10 Causes of Sudden Weight Gain You Should Never Ignore

Side Effects of Visceral Fat –

Visceral Fat

Too much visceral fat is bad for your health because it surrounds your organs.

The risk associated with Visceral Fat -:

  • Heart Disease
  • Alzheimer’s
  • Type 2 Diabetes
  • Stroke
  • High Cholesterol
  • Blood Pressure

Causes of Visceral Fat

Causes of Visceral Fat

Genetic and environmental factors –

These factors determine the amount of visceral fat you collect. Genes determine your body shape and how your body stores visceral fat.

Environmental Factors –

Diet filled with fatty foods and carbohydrates and an inactive lifestyle increase visceral fats in your body.

Stress Factors –

Stress activates the hormone cortisol in your body. Cortisol generates a “Flight or Fight” response, which triggers the storage of more visceral fat.

How is Visceral Fat Measured?

Measurement of Visceral fat

You can measure your visceral body fat :

Waist Measurement

For women 35 inches or more you’re at risk of high visceral fat.

For men that number is 40 inches or more

Waist–to–hip ratio

It is best to measure the waist-to-hip ratio. Divide waist size by your hip size.

If your waist-to-hip ratio is higher than 0.85 in women and 0.9 in men indicates abdominal obesity.

Body Mass Index (BMI)

BMI measures according to your height and weight. A BMI  of more than 30 in men and women means you are overweight

Waist- height ratio

Divide your waist size by your height. A healthy ratio is no greater than 0.5 in men and women.

How to Get Rid of Visceral Fat

Visceral fat loss

The best way to lose visceral fat is to eat a healthy diet and maintain a healthy lifestyle.

Ways to reduce visceral fat include:

1. Exercise

Start your days with 30 min. exercise. Do any exercise which is suitable according to your body.

Strength and aerobic training can help you burn fat faster.

2. Running

If running is a hobby for you. So running is the best option to shed your calories.

15-30 min. running in the morning is sufficient to lose your visceral fat

3. Healthy Diet

Diet is everything that our body needs to stay active all day. Green veggies and a protein diet is important to maintain a healthy weight.

Avoid carbs, trans fats, refined sugar, and processed foods.

The ketogenic diet works as a trimmer to cut your belly fat.

4. Intermittent Fasting

Many research studies already give their suggestion on intermittent fasting.

It is always best to keep yourself hungry for 10-11 hours, which helps you to lose fat.

Also Read: Adnan Sami Weight Loss Journey: From Bulky 230kg to fit 75kg..

What Foods Cause Visceral Fat?

food causes visceral fat

It is always best to avoid trans fats, refined sugar, sodium, and processed foods.

You can also cut sugary drinks, soda, candy, and other foods with hydrogenated oils or high-fructose corn syrup.

These foods increase your visceral fat level

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