Carrying excess belly fat is not only uncomfortable, it can be dangerous to your health. While most people are familiar with subcutaneous fat, the fat that you can see and pinch, there is another type that many people are unaware of that is a major concern called visceral fat. It is hidden deep in your belly and wraps around your vital organs and causes serious problems like some cancers, strokes, and more. Eat this, not that! Health spoke with experts revealing ways to get rid of visceral fat and why it’s such a concern. Read on and to ensure your health and the health of others, don’t miss these Sure signs you’ve already had COVID.
Lindsey DeSoto, RDN, LD with The Dietitian Mom explains: “Everyone has fat under their skin, but visceral fat is deep in the abdomen. It surrounds organs like the liver, stomach, and intestines. It’s close to the liver, so it can quickly turn into cholesterol.” and build up along the walls of arteries. It can also lead to type 2 diabetes because it makes it more difficult for the body to use insulin the way it should. To reduce the risk of diabetes, heart disease, and other chronic diseases It’s important to reduce the amount of visceral fat you have. Genetics play a role, which can make it more difficult for some. However, we can make changes to our diet and exercise regimen to reduce the amount of visceral fat we carry. have”.
DeSoto says, “People who eat more added sugar tend to have more visceral fat. One of the first and simplest things I always tell my clients is to cut back on sugary drinks and juices. Swap sugary drinks for water.” sparkling water, fruit-infused water, or green tea.
According to DeSoto, “While diet plays an important role in helping you lose visceral fat, exercise is crucial. Many studies have shown that aerobic exercise combined with a low-calorie diet has a significant impact on the amount of visceral fat you have. Try to get at least 150 minutes of moderate-intensity exercise, such as bicycling, jogging, swimming, or brisk walking each week. Combine it with strength training 1-2 times a week for best results.”
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Dr. Rizza Joyce Mira states: “Low-carb diets are an excellent strategy for losing visceral fat. Numerous studies have shown that low-carb diets are more successful than low-fat diets. The ketogenic diet, which is an extremely low-carb diet, it can also aid in the reduction of visceral fat. Ketogenic diets remove carbohydrates from the diet and replace them with fat. This can put you into a state of ketosis, a natural metabolic state, which can help decrease fat stores.” .
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“Fiber makes you feel full longer,” Mira reminds us. They can also help lower levels of ghrelin, which is a hunger hormone. In one study, increasing soluble fiber intake by 10 grams per day reduced the risk of visceral fat growth by as much as 3.7 percent. Eat more flaxseeds, sweet potatoes, lentils, and grains to improve your fiber intake. You may also want to consider taking a soluble fiber supplement.”
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Danielle Edenworth, a health and fitness expert specializing in nutrition and general wellness with healthyland explains: “Measuring your waist is the best technique for determining if you have visceral fat. Waist size is an excellent measure of the amount of fat inside your abdomen that surrounds your organs. If your waist circumference is 80 cm or more for women and 94 cm or more for men, you are more likely to have a chronic disease.Calculating the waist-hip ratio is another method to assess visceral fat.Measure the waist at the level of the navel with the abdomen relaxed. Then, at the widest point, measure your hips. Subtract your waist measurement from your hip circumference. When that ratio is greater than 0.95, the chance of a cardiac event doubles for men, when it exceeds 0.85, the risk is increased for women. People with an apple shape naturally store more fat in their abdomen than those with a pear shape.” And to protect your life and that of others, do not visit any of these 35 places where you are most likely to get COVID.
