6 Types of Body Fat

Dangers of Visceral Fat

Visceral fat is dangerous because it releases proteins and hormones that can be toxic to the body and cause inflammation.

Having visceral fat in the belly is a sign of metabolic syndrome, a collection of disorders that include high blood pressure, obesity, high cholesterol and insulin resistance. Together, these increase the risk of stroke, heart disease and type 2 diabetes.

Higher levels of visceral fat are also linked to an increased risk of colorectal and breast cancers, liver disease, gall bladder disease and gout, fertility problems, lower back pain, osteoarthritis, dementia and Alzheimer’s disease.

What Causes Visceral Fat?

Visceral fat is more common in men than in women.

In men, age and genetics play a role in developing visceral fat.

Drinking alcohol can also lead to more belly fat in men.

In women, getting older can change where the body stores fat.

Especially after menopause, as muscle mass reduces while body fat increases. As women age, they are more likely to develop increased visceral fat in the belly, even if they do not put on weight.

Although visceral fat levels generally increase with age, our diet and activity levels have a much deeper impact on the level of visceral fat. If you consume excessive empty calories and do not exercise, you will be at a higher risk!

Are You at Risk?

There’s no way to know where and how much visceral fat is hidden in your body without expensive imaging tests. There are some other ways that may give you some indications:

• Measuring the Body Mass Index (BMI) may tell whether you are carrying too much fat.
• Waist circumference is also a good indicator of how much fat is deep inside the belly, around the organs.

These measurements do not apply to children and pregnant women.

If you fall into one of the overweight or obese categories, there is hope! Getting your nutrition and exercise regimen in check will start you on a path to getting rid of that visceral fat!

It may not be easy but it is so worth it.

How to Lose Visceral Fat

Eat smart.

Eliminate sugar from your diet.

Sugar has zero nutritional value and is very addictive. Avoid soda, sugary drinks, high-fructose corn syrup and table sugar. Refined starches such as white rice and white flour metabolize quickly into sugar and should also be eliminated.

Other foods that seem to encourage belly fat include trans-fat and processed foods such as margarine, packaged foods, potato chips and fast food.

Instead, increase your intake of lean proteins (chicken, eggs, beans), unsatu-rated fatty foods (fish, nuts, avocados), whole grains and fibre (beans, berries, oatmeal).

Intermittent Fasting

Intermittent Fasting is very effective in helping your body reduce fat.

The 16/8 Method: fast for 14-16 hours, with a daily “eating window” of 810־ hours.

Women tend to do better with slightly shorter fasts, recommended duration of a fast should be between 14-15 hours for women and 16 hours for men.

The following intermittent fasting (I.F.) nutritional programme is a suggested guide:

Intermitten Fasting (I.F.) Programme

Eat brown rice instead of white rice.

Eat brown rice instead of white rice.

Sleeping Habits

Practising healthy sleep habits will also offer fat-burning benefits.

Aim to have seven to nine hours of sleep daily.

Keep Moving

Studies have shown that regular exercise can help rid your body of visceral fat. Exercise reduces inflammation and can help normalize insulin and leptin levels. Start slow and try to work your way up. Every bit helps. Go for walks after dinner. Take the stairs instead of the elevator.

Additionally, full body strength-training exercises will increase caloric burn and help melt away visceral fat as compared to cardio. It is also important to keep building your muscles. Work out with weights, and do resistance training such as push-ups and leg raises.

The recommended amount of time to exercise is at least 30 minutes per session, 3 times weekly.