Visceral fat is commonly known as belly fat. It is the fat that is found in your abdominal cavity. This is excessive fat, which if you carried out, may become extremely harmful to you.
This visceral fat is linked to higher risk of type 2 diabetes, heart problems, insulin resistance and sometimes cancer too. There are many ways that can help you to lose this visceral fat. In this article, you will know that how visceral fat becomes damaging for you. It will also tell strategies to get rid of visceral fat.
What causes visceral fat?
Visceral fat or belly fat is very common in people of all ages. It is the fat layer that surrounds your internal organs. You can’t really predict that how much visceral fat do you have inside your body. The hanging belly or the tire looking belly appearance is a sign that you have too much of visceral fat.
There is another type of fat called subcutaneous fat. It is the fat that resides below your skin. This can be present anywhere on your body. You can even pinch it and check. If you have too much of it, it may become a serious problem. The excessive visceral fat is linked to increased risk of type 2 diabetes, insulin resistance in blood, heart disease and even certain cancers.
This fat is also necessary for producing inflammatory markers i.e. IL-6, IL-1β, PAI-I, and TNF-α. When these markers are elevated, it leads to certain health conditions that may make things worse for you.
Is visceral fat harmful to you?
The purpose of fat cells is to store the energy inside the body. These fat cells are also responsible for producing hormones and other inflammatory substances. The visceral fat cells are more active and are more responsible for these activities.
Over the time, they may promote diseases such as heart problems. This long-lasting inflammation can cause plaque to fill the arteries. This is the biggest risk factor for heart problems.
Plaque is a combination of cholesterol and some other substances that take a huge time to form and even more time to rupture. This cholesterol makes the arteries clot and it may hinder the blood supply, partially or completely.
When the coronary arteries are blocked, the oxygen supply to the heart is disturbed and it can directly lead to a heart attack. The visceral fat also releases inflammatory markers and free fatty acids. These substances travel to the liver via the portal vein. This way, the fat accumulation inside liver takes place. It causes insulin resistance and types 2 diabetes. The portal vein carries blood from the intestines, pancreas, and spleen to the liver.
How do you lose visceral fat?
There are certain things that you can try for getting rid of visceral fat. For now, you can try any of the following methods.
Use a low carb diet
Following a low carb diet is helpful to get rid of the visceral fat. There are many research studies that show that low carb diet is better to adopt when you want to reduce the belly fat. The ketogenic diet is also helpful in this regard.
Ketogenic is a carb free diet in which a major part of your food is fat. It makes the body’s metabolism to fall into ketosis that eventually drops weight.
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Aerobics is considered as the best exercise to shed the visceral fat. Aerobics means cardio workouts that usually burn lots of calories in less time. It is evident from research that aerobics help to lose visceral fat even when you don’t diet.
The best exercise for belly fat is moderate but high-intensity aerobics. If you combine it with a healthy diet, the results will be even faster.
Eat soluble fiber
There are two categories of fiber; one is called soluble and other is called insoluble fiber. The soluble fiber makes a gel-like substance when water is added. This substance makes the delivery of digested food slower from the stomach to all the way to intestines.
The soluble fiber makes its way to your colon and is then fermented by the bacteria. These bacteria are a natural part of your gut. The soluble fiber is then broken into short-chained fatty acids. These fatty acids nourish the colon cells afterward.
Soluble fatty acids also suppress your appetite. In this way, you will be eating less and eventually, you will take up less weight.
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Increase your protein intake
Talking about the essential nutrient for the body, protein is one major constituent of perfect diet. It is also significantly important for fat loss.
When you are eating more protein, it helps to suppress your hunger by increasing your hormones GLP-1, PYY, and cholecystokinin. Meanwhile, it also reduces the level ls of a hunger hormone called ghrelin.
There is sufficient research data to prove that protein boosts your natural metabolism. This promotes your weight loss and eventually the stubborn visceral fat. Also, it is proven by research that people who tend to eat more protein have fewer tendencies to carry visceral fat.
You can easily increase your protein intake by adding a small portion of protein with each meal. Some of the best sources of protein are meat, eggs, dairy, legumes and whey proteins.
Almost all health professionals agree that sugar needs to be eliminated from your diet for a good health. Sugar is very unhealthy and it has no nutrients, vitamins or any beneficial thing in it. The calorie count of sugar is very high and it eventually causes weight gain.
That is why if you leave sugar, your weight drops like anything. It is proven by studies that people that eat more added sugar have a higher risk of getting visceral fat.
Fructose is what you eat by the name of added sugar. It is a simple sugar that your liver can metabolize. But in large amounts, this fructose can form fat inside the liver. It makes liver to keep visceral fat inside it.
If you stop eating fructose, it will be better for the body to lose visceral fat. It is easy to reduce your sugar intake by changing some food ingredients with whole foods. You can eat vegetables, fruits, meat, fish etc.
If you are taking only a small amount of alcohol, it may not be a huge problem. In fact, sometimes it has some hidden health benefits for you. It only becomes a problem when you are taking too much of alcohol. It damages the health overall.
The research tells that drinking too much alcohol sometimes also help in visceral fat accumulation. However, there is not much research to support it. There is a dire need for more research to understand the link between alcohol and visceral fat.
No more trans fat
Trans fats are very bad for health. These are an unnatural form of fats that are created commercially by adding hydrogen to vegetable oils. They have a long shelf life and that’s why people like to store them.
This is the same reason you will find trans fats in almost all processed foods. These trans fats are unhealthy and are associated with increased visceral fat and many other health problems.
You also need to change some of your bad lifestyle habits such as;
Get plenty of sleep because resting is required for the proper functioning of your body. The body is a machine itself and it needs rest too. Lack of sleep may cause to increase visceral fat.
You also need to reduce your stress levels. Stress and anxiety are ywo major contributing factors, which affect your health. Studies show that stress increases the visceral fats storage.
The visceral fats are very damaging for the health and it can increase the risk of many diseases. Fortunately, there are many ways by which you can get rid of it. Eat healthy; follow a regular workout routine, no sugar alcohol and a relaxed state of mind all contribute for a slimmer and healthy body.