Everything You Need To Know About Visceral Fat And Why You Need To Reduce It

Oct 13, 2018

Most people don't understand what visceral fat is, why it's important to reduce it, and how to do so. Here's an explanation that will clear up any confusion:

It is fat that is accumulated in your body but not in the typical areas that you would expect. It doesn't form in the subcutaneous layers like what you think about when you hear the word fat. This fat forms and is stored inside the abdominal wall. It attaches around internal organs such as intestines, liver and pancreas. There is no surgical removal process that has been found for the visceral fat as of today. While typical fat in the subcutaneous layers is definitely not wanted, it isn't harmful like the visceral fat can be.

Although visceral fat is important because it can protect the internal organs, the total mass shouldn't exceed 10-15% of total body fat. If more visceral fat is gained than this percentage, it can result in a health hazard. Some disease can develop from visceral fat such as metabolic syndromes, oncological issues, hormone disorders, varicose veins, and myocardial infarction. The simple process of how the visceral fat differs from subcutaneous is a little complicated.

The body only needs subcutaneous fat to function properly. It replenishes energy in the reserve and gives our bodies heat in colder temperatures. If you begin to overeat, your body isn't able to store all of the fat in the subcutaneous layer. This is when it begins to store the fat around your internal organs, which is called your visceral fat. An increase of the fat in around your kidneys, intestines, gallbladder, liver, and stomach will begin.

If you have excess visceral fat, it can block the flow of blood to your internal organs. It can even affect the way your lymph system works. Your body will become completely imbalanced. This can lead to even more problems including breathing difficulties and insomnia.

It is believed that genetic predisposition is the reason the accumulation of excess visceral fat is stored. An even bigger part of the reason we begin to store this fat is our lifestyles. Men can develop a "beer belly" simply by consuming too much beer. Drinking this beverage can affect testosterone. With an imbalance in the male hormone, the deposit of fat will occur. Women have a similar problem but it doesn't involve beer.

Women will suffer from genetic predisposition after menopause. The estrogen production begins to quickly drop during menopause. At this time the likeliness of growing visceral tissue is at it's greatest probability. This is why it is people that suffer from a sedentary lifestyle, metabolic disorders and hormone imbalances are at the higher risk.

If you would like to find out how much how much visceral fat is lurking in your body, the best thing to do is go in for a physical examination by your doctor. Although this is the best method, not many people like to go in for a medical visit.

You can get an idea of how much visceral fat your body harbors by doing the following.

1) Measure your waist

If your waste measurement is in the normal scale you shouldn't have anything to worry about. A woman's waist size is considered within the normal range up to 35 inches. A man's normal range is up to 37 inches.

2) Calculate the coefficient.

Measure you waist and hips. Divide the waist size by the hip size. This calculation is known as your coefficient. The normal range for a woman is less than 0.88 and for men, it is less than 0.95

If your numbers are not where you want them, it is possible to lose some of the visceral fat. You will need to begin eating a healthy, balanced diet. Plant-derived foods should make up 70% of your diet. This includes fruits and vegetables. You will need to intake less animal and vegetable fats. This means you should eat less pork, fatty beef, butter, palm and coconut oil. You will need to also limit your trans fats. This is usually imitation items and such as imitation butter and spreads. Most of the time these are found in muffins, cakes, cookies and more.

You will need to lower your glycemic index. Avoid high sugar foods which makes your blood sugar rise. This step is one of the keys to lowering your visceral fat storage.

Drink fewer alcoholic beverages. Eat wheat instead of white bread. Foods higher in fiber will keep your intestines clean and functioning properly. It is best to stay away from those rich, satisfying, fat-filled snacks. Instead, try dried fruits, nuts, and raw vegetables. Although the added sugar is missing, the natural sugar can be pretty satisfying.

The most important thing to add to your daily life is exercise. Exercising regularly is best. Visceral fat is burned with vigorous activity. Some activities you could incorporate in your routine could be, swimming, cycling, running, and sports.

Making changes to your diet and exercise will change your impact in storage of internal fat. This fat loss won't necessarily change the way you look but it will change your life! Who doesn't want a longer life?

How great it is to know that if you do have one of the issues listed above, it is possible to make these changes and lessen or rid yourself of your disease? Maybe you have someone that needs to see this and make some changes in their life!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!