Belly fat is found in two types: visceral and subcutaneous. Subcutaneous fat refers to the “pinchable type that lies between the abdominal muscles and your skin. The fat you can feel in other areas of your body, such as your thighs, are subcutaneous. Subcutaneous fat is a source of energy, it cushions bones and muscles and protects your human body against cold.
Visceral fat, however, on the contrary, is found within the abdomen and is not apparent to the naked eye. It is a part of the anatomy that helps to create a cushioned space between organs like the pancreas and liver, stomach, and the intestines. If it is in excess, however visceral fat can be associated with a higher chance of developing health issues.
Impact Of Visceral Fat On The Health Of A Person
Though all fats make chemical compounds and hormones, studies indicate that the visceral fats are unique in that it produces a hormone which induces inflammation. The inflammatory response begins with the moment that your immune system detects an object as a threat which triggers various processes that the body usually utilizes to fight inflammation or heal an injury.
Chronic inflammation could increase the amount of triglycerides — a type of fat that can be found in blood. This makes an individual more likely to have a heart attack, or stroke, according to Endocrinologist Robert Eckel, MD. Visceral fat also releases a protein that increases the body’s resistance against the hormone insulin.
This can result in type 2 diabetes later on. People who have high levels of visceral fat are more at risk of developing cancers in prostate and the breast.
What Is The Cause Of Excess Visceral Fat?
Many factors can affect the volume of visceral fat or belly fat an individual has in their body. One factor is having a higher overall weight. This could suggest that someone has excess fat throughout and especially in the abdomen.
It is worth noting that people who have smaller weights may be carrying high amounts of visceral fat (belly fat) as per an article published in the European Journal of Preventive Cardiology.
Studies suggests that certain people are predisposed to carrying more fat in their abdomen. Lifestyle factors like sleep, diet and stress can affect the amount in visceral fat.
How Do You Measure Visceral Fat?
The most precise method to determine visceral fat is by undergoing an imaging test such as an CT scan or MRI however, these tests can be expensive and are generally ineffective. Instead, many medical professionals use a standard waist measurement.
Although this method isn’t able to discern between visceral and subcutaneous fats, nor pinpoint the precise quantity of visceral fat that a individual is carrying, many medical professionals consider it to be an accurate indicator of the general health status of a person.
According to the national guidelines the waist measurement taken at the belly button level higher than 80 centimeters for women and 94 cm for men indicates a greater quantity in visceral fat.
How Can You Lose Visceral Fat?
The studies regarding visceral fat might seem daunting, even a bit scary, but it’s not entirely depressing. While studying the issue, researchers have discovered easy steps that people can take to lower visceral fat levels and improve their health.
It’s important to note that these strategies can aid in healthy weight control, too! Here’s a look at possible strategies worth taking.
You Should Move In A Manner That Will Benefit You
If you prefer your cardio workouts to be short and sweaty, or more prolonged and more gentle, almost any sport that makes your heart beat will help keep your visceral fat under control.
Training for resistance can be beneficial as well. Obviously, getting rid of belly fat isn’t the only goal you have for your workout. If you’ve just started, you should take a moment to consider what amount and kind of exercise is appropriate within relation to your lifestyle.
Eat Your Fill Of Protein
Consuming lean source of protein like lean red meats as well as fish, poultry, and legumes could help reduce visceral fat. A study of over 24,000 people within the Journal of Nutrition discovered that those who ate diets that included a lot of protein had significantly lower levels of visceral fat (and lower body mass indexes) as compared to those who reached the daily recommendation (RDI) of the nutrients.
One reason could be that protein decreases a hunger hormone known as ghrelin. It also enhances satisfaction hormones.
The RDI for protein, or in terms of the amount that is required for human functioning is 0.75 grams per kilogram of bodyweight for the majority of women in the majority of women and 0.84 grams per kilogram of bodyweight for the majority of men.
So, for a woman who weighs 65kg that’s 49 grams of protein a day, which is about what you’d get from two eggs (14 grams) and 1 cup of lentils cooked (14 grams) as well as one serving of skinless, 80 grams bird breast (24 grams).
Reduce Your Consumption Of Soft Drinks And Alcohol
In certain instances, belly fat could be an indicator of drink consumption. In a long-term study of more than 1000 adults that was published in Circulation, the participants who consumed sugar-sweetened soft drinks each day had significantly more visceral fat six years later as compared to those who never or never had sweet soft drinks.
Sleep Is A Must
It’s usually easy to recover from a single night of staying up excessively late, or shifting and tossing. However, things can get complicated when sleep-deprivation is an ongoing thing, Lakatos Shames says.
A study of 400 women examined by the Archives of Internal Medicine discovered that women who rest for six or less hours a night were less likely to display larger waist sizes than those who had more hours of sleep.
There isn’t a magic number that will guarantee a good sleeping pattern for all the majority of adults require seven to nine hours of sleep per night to perform their most efficient. The process of overcoming sleep challenges can require some trial and trial and.
A few of the general principles that have been shown to be effective include setting an established bedtime before taking a restful exercise for 30-60 minutes prior to going to bed and avoiding electronic devices.
Stress is a factor that affects everyone differently, and for certain people it is possible that the body reacts to stress in a manner that contributes to the visceral fat storage. Studies have found a link between increased levels of the cortisol hormone in the stress response and a greater waist circumference. Stress can also influence eating habits by promoting weight growth.
For the majority of us, managing stress takes more than simply taking one or two deep breaths. Some of the most effective strategies to cope include identifying the patterns that stress us, developing calm routines, and talking to your self in ways that empower and not overpower you.
The Bottom Line
For many people, simple lifestyle adjustments–including getting more physical activity, facilitating better sleep and figuring out healthy ways to cope with stress–can help reduce belly fat deep within the abdomen.
Reduced belly fat can lead to the possibility of avoiding heart disease or type 2 diabetes as well as other health issues in the future. These steps can aid in feeling your best in everyday life–a healthy win-win situation for everyone.