Visceral fat, also known as intra-abdominal fat, is the type of fat that surrounds the important organs in the abdominal cavity. Unlike subcutaneous fat, which lies just beneath the skin and can be pinched, visceral fat cannot be easily measured and poses a more significant health risk.
Some studies show if you have a more ‘apple-shaped’ than ‘pear-shaped’ you may have more visceral fat. ‘Apple-shaped’ describes people with ample waists and a tendency to gain weight in their abdomens. ‘Pear-shaped’ folks have smaller waists and carry their extra pounds in the hips, thighs and butt.
Research has also shown a direct link between visceral fat and various health issues, making it crucial to understand the role of nutrition in managing this dangerous fat. Excessive visceral fat has been associated with an increased risk of several chronic diseases, including type 2 diabetes, heart disease, stroke, and certain cancers.
Unlike subcutaneous fat, visceral fat releases hormones and chemicals that lead to insulin resistance and body inflammation.
The best way to reduce visceral fat is through losing weight and diet. Here are a few ways of cutting down visceral fat:
Caloric Intake Control: One of the primary factors contributing to the accumulation of visceral fat is excessive caloric intake. Consuming more calories than the body needs leads to weight gain, including the storage of visceral fat. A balanced diet with appropriate portion control is essential to maintain a healthy weight and reduce the risk of visceral fat accumulation.
Nutrient-Rich Foods: Eating a nutrient-dense diet provides the body with essential vitamins, minerals, and antioxidants. These nutrients help support overall health and may play a role in reducing inflammation and oxidative stress, which are associated with visceral fat accumulation.
Limiting Added Sugars and Refined Carbohydrates: Diets high in added sugars and refined carbohydrates, such as sugary beverages, sweets, and processed foods, have been linked to an increase in visceral fat. Replacing these unhealthy choices with whole grains, fruits, vegetables, and lean proteins can help control visceral fat levels.
Healthy Fats: Not all fats are harmful. Monounsaturated and polyunsaturated fats, found in foods like avocados, nuts, seeds, and oily fish, are considered heart-healthy and may help reduce visceral fat levels when consumed as part of a balanced diet.
Regular Exercise: While nutrition plays a crucial role in managing visceral fat, it is essential to complement it with regular physical activity. Exercise helps burn calories, reduces overall body fat, and may specifically target visceral fat. Combining a balanced diet with an active lifestyle enhances the chances of effectively managing visceral fat.
Visceral fat is a silent killer if not treated. Prioritizing the above lifestyle changes will not only enhance physical appearance but also promote longevity and better quality of life.
