Visceral Fat: Causes, Health effects and How to get rid of it
The visceral fat is a type of fat that is stored around the internal organs of the abdominal cavity. It differs from peripheral or subcutaneous fat, which are fatty deposits in subcutaneous tissue or hypodermis.
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| Visceral Fat! Photo Credits: webmd.com |
Visceral fat levels are usually very low, although some people may develop larger deposits, such as those with a sedentary lifestyle and unhealthy eating habits.
Visceral fat has a greater impact on health than subcutaneous fat. It is associated with cardiovascular problems, type 2 diabetes, and hypertension.
Losing visceral fat usually requires a combination of cardiovascular aerobic exercise and dietary changes.
CAUSES OF VISCERAL FAT:
The development of these fatty deposits is due to several reasons. The most common are diets rich in fat and simple sugars together with a sedentary life.
Not exercising for long periods usually has a cumulative effect and causes visceral fat to accumulate faster and faster. However, a little activity can inhibit its development.
The age is one of the main factors to gain visceral fat. As we get older we lose muscle mass and gain a greater percentage of body fat in general. This also affects energy consumption and the way the body burns calories making fat accumulation easier.
The hormonal changes also have an important role, particularly in postmenopausal women. Some people also have genetic factors that predispose them to develop more visceral fat than others even in a normal weight range.
In general, a Body Mass Index greater than 30 indicates overweight and is an indication of high levels of visceral fat.
HEALTH EFFECTS OF VISCERAL OR ABDOMINAL FAT:
Visceral or abdominal fat is associated with important negative health effects, the most important being hypertension, cardiovascular diseases, hormonal imbalances and an increased risk of suffering from type 2 diabetes due to insulin resistance.
It is also associated with higher levels of LDL (“bad”) cholesterol and lower levels of HDL (“good”) cholesterol as well as an increased risk of breast cancer, endometrial cancer, and colorectal cancer.
It is believed that abdominal fat deposits may be more dangerous than peripheral fat because of its proximity to the main hepatic vein that carries blood to the liver from around the intestine.
Substances excreted by fatty deposits, especially adipocytes, would pass into the bloodstream and reach the liver where they could be retained and affect blood levels of fat and cholesterol.
HOW TO GET RID OF VISCERAL FAT OR ABDOMINAL FAT:
The reduction of visceral or Abdominal fat usually requires a combination of aerobic exercise and changes in dietary habits. It is usually recommended at least 30 minutes of aerobic exercise a day four days a week. This exercise may consist of light gait and may increase in intensity as physical fitness improves.
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| Photo Credits: healthline! Get rid of Visceral Fat |
Although this exercise has a significant impact on visceral fat, it may take a long time until there is a noticeable weight loss. Resistance exercises, such as abs and squats, can gain muscle mass in the area but are not very effective in reducing visceral fat.
With regard to diet, avoid sugary drinks and products rich in simple carbohydrates. You should also avoid high-fat foods, especially saturated fat. Diets high in fruits, vegetables, lean meat and foods high in fiber, such as whole grains, are recommended.
The dietary requirements of each person vary considerably and if necessary it is best to consult a nutritionist.
Along with dietary measures and physical exercise, you must change other lifestyle habits such as quitting smoking, minimizing the consumption of alcoholic beverages, getting enough rest and reducing stress.
HOW TO CALCULATE ABDOMINAL FAT:
This Body Fat Calculator can be used to estimate your total body fat such as abdominal fat, based on specific measurements.
Click here for Body Fat Calculator: https://www.calculator.net/body-fat-calculator.html
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