7 unknown facts about how to reduce visceral fat belly
You are more than likely to have visceral fat in your body. If you have a habit of being a couch potato. Binge-watching your favorite seasons while munching on chips and cookies, and sipping on a can of soda.
If you exercise daily, then the visceral fat will go away. Otherwise, it will just lead to multiple health issues. That is both acute and chronic. Visceral fats are present inside your abdominal cavity.
In this article, we are going to discuss the harms visceral fats bring and how to fight visceral fats off.
What are visceral fats?
‘Visceral fats’ are located inside your abdominal cavity and they wrap around your internal organs. We also know them as the ‘hidden or latent fat’. It is difficult to judge the number of visceral fats you are carrying. But they contribute to about 1/10th of your total body fat.
Evidently, there are two telltale signs of visceral fats- a large waistline and a huge potbelly. Then, there is ‘subcutaneous fat’ that is stored just below the skin. This is visible fat that you can feel and pinch.
There are grave health issues that accompany visceral fat accumulation. It gives a person an ‘apple-shaped body’. The characteristics of this type of body are a beer belly and a wider waistline.
Much to your surprise, thin people may also have it making them prone to many health risks. Now you would be wondering how would a thin person know whether he has visceral fat or not. The answer is coming later on! Stay put!
Visceral fats are more common in men than in women.
Why shall I reduce visceral fats?
Fats in your body are present in the form of cholesterol, triglycerides, and other essential fatty acids.
They help in:
- storing energy.
- keeping you warm.
- protecting your vital organs.
- act as messengers for the proteins.
- produce hormones.
- visceral fats generate a higher level of inflammatory markers.
With time, the hormone produced by visceral fats can result in chronic inflammation, leading to a risk of long-lasting diseases. Numerous studies have shown that an outrageous amount of visceral fats result in inflammatory markers for chronic diseases like:
- type 2 diabetes
- insulin resistance
- heart diseases
- stroke
- certain types of cancers
Having too much visceral fat in the belly can also cause:
- Alzheimer’s
- asthma
- fertility problems
- osteoarthritis
- lower back pain
- liver disease
- gall bladder disease and gout
Liver diseases and visceral fats
 Visceral fats discharge the inflammatory markers and free fatty acids, which then enter the liver through the portal vein. The portal vein collects and brings blood from the spleen, intestines, and pancreas to the liver. This results in a fat buildup in the liver that may lead to type 2 diabetes and liver insulin resistance.
Heart diseases and visceral fats
Chronic inflammation leads to plaque layers inside the arteries. Plaque is a combination of cholesterol, fatty deposits, fibrin, calcium, and cellular waste products. It makes the artery walls rigid and thick. This condition is ‘Atherosclerosis’. It progresses rapidly, taking over. It may result in bursting the arteries. As a result, the arterial blood clots completely or partially. It acts as a roadblock for smooth blood flow, leading to a heart attack.
How to Reduce Visceral Fats?
You can achieve it by making the following lifestyle and dietary choices.
1. Move your body
As much as you can, remain active and do a minimum of 30 minutes of exercise daily. It will help in shedding off both the subcutaneous and visceral fats. You have to perform a combination of exercises to reduce visceral fats. They include strength training, cardio, and breathing exercises like yoga and meditation. Other than that, walking, jogging, dancing, and sprinting will also do wonders.
2. Go for intermittent fasting (IF)
IF comes in very handy to reduce visceral fats. The basic principle behind it is eating and fasting in a particular time frame only. The good part about intermittent fasting is that it does not banish you from any type of food. Rather, it focuses on when you shall eat it. It makes you consume fewer calories as you limit the frequency of your meals.
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Research has shown that through intermittent fasting, one can reduce 4 to 7% of visceral fats in the duration of 1.5 to 6 months.
3. Go for a low-carb diet
Low-carb diets fasten the process of reducing visceral fats. Low-carb diets are more effective than low-fat diets, according to studies. You can also opt for the ketogenic diet, a very low-carb diet. On a ketogenic diet, you are going to reduce carb and swap it with fat. As a result, your body will go into a natural metabolic state called ‘ketosis’.
4. Watch what you eat
Add
Introducing more vitamin D and calcium to your diet is directly proportional to a decrease in visceral fats. So add more dairy, tofu, fatty fish (like sardines, tuna, mackerels), and green leafy vegetables to your diet. Also, have whole grains, lean proteins, probiotics, and low-fat dairy products in your regular diet.
Subtract
Avoid as many trans fats as you can, like dairy and meats, processed and deep-fried foods, white rice, sugar, soda, bakery goods, cakes, pastries, and candies.
5. De-stress yourself
Get rid of all the stress-causing factors in your life. As stress, anxiety, and tension are the leading cause of visceral fat accumulation.
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Stress results in the result of a hormone called ‘cortisol’ that is directly linked to a visceral fat belly. It also prompts you to binge eat, resulting in gaining weight.
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Try meditation, yoga, and mindful breathing exercises to destress. Also, give special focus to your favorite pastimes.
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6. Sleep well
A good night’s sleep of 7 to 8 hours is very necessary for your overall health. Studies directly link insomnia to increased visceral fats. Try to meditate or take magnesium or a relaxing herbal tea before sleeping to ensure a night of quality sleep.
7. Quit smoking and drinking alcohol
Smoking and drinking also contribute to an increase in the visceral fat belly. Numerous studies have been conducted on this matter. Act smartly, and stop drinking and smoking, to improve your life and health quality.
When to Consult Your Doctor
If you have any signs and symptoms of visceral fats or if you are thin and wondering whether you have it or not, then book an appointment with your doctor. Your doctor will go through your heart rate, blood pressure, diabetes level, and other vital signs. He will also run a few blood and urine tests and then will give the final verdict.
Endnote
Visceral fats are extremely dangerous and may lead to chronic diseases like type 2 diabetes, heart diseases, and certain types of cancer. It also makes one prone to heart attack, dementia, liver disease, and stroke. However, the good news is that you can follow certain tactics to get rid of visceral fats.
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These tactics include eating more lean proteins and lesser carbs and added sugars, moving your body as much as you can, getting rid of stress, sleeping well, introducing intermittent fasting, and a keto diet. Follow these strategies and enjoy a reduced visceral fat belly, healthy life.