Are you carrying some visceral fat around your belly? It may be invisible, but the visceral fat lying deep inside your stomach and other vital organs can be highly dangerous.
It is dangerous because it is associated with the release of hormones and proteins that lead to inflammation.
The inflammation can affect your vital organs (especially the liver) and blood vessels. The visceral fat can easily access the liver as it increases the production of bad cholesterol.
Over time, plague gets inflamed, which negatively affects your arteries and narrows them. These narrowed blood vessels increase the strain on your heart and raise the risks of blood clots.
We at Mayor Boss did our research to explore the potentially dangerous consequences of visceral fats and ways to lose them.
Why is visceral fat dangerous?
Carrying a high amount of visceral fat around the tummy increases the risk of serious diseases like:
- fatty liver diseases
- type II diabetes,
- cardiovascular disorders.
It also indicates the occurrence of metabolic syndrome. A metabolic syndrome is a combination of different diseases such as:
- Insulin resistance
- High blood pressure
- High cholesterol level
The collection of all these disorders lead to stroke and heart attack.
Additionally, too much visceral fat is associated with the occurrence of dementia, cancer, and osteoarthritis.
The studies suggest that accumulation of visceral fat may occur due to the hormonal imbalance in the body.
Visceral fat, also called active fat, functions to store energy and interfere with hormonal functions.
Not to mention, visceral fat cells cause inflammation and lead to the release of fatty acids in the bloodstream.
However, subcutaneous fat lies under the skin and maintains the storage of these fatty acids. It doesn’t release fatty acids into the blood.
Ways to get rid of visceral fat
The accumulation of excess visceral fat can impart severe damage immediately.
So it’s important to make healthy dietary and lifestyle changes that help you lose unwanted visceral fats.
Let’s have a look at some of the best ways to reduce visceral fat:
Regular physical activity can help you lose both subcutaneous fat and visceral fat.
If you shed extra pounds through diet, exercise can help you to maintain it. You’re every move or step is going to help you a lot.
The best exercises are:
- Go for a walk every morning
- Use stairs instead of the elevator
- prefer bicycling over a car driving
- Practice moderate level of aerobics for 30 minutes every day.
- Do resistance training such as sit-ups or push-ups
- Use weights to build your body muscles.
- Practice yoga
2. Reduce stress level
Stress is the major factor that contributes to the excess storage of visceral fats.
This is because during stress, the cortisol hormone releases, which increases the body reserves of this fat.
The physicians recommend that people with visceral fat should try to cope up with their stress.
How? They should adopt some relaxation techniques like deep breathing, meditation, and other stress releasing methods.
3. Choose whole grains
According to a study, a diet containing a high amount of whole grains can significantly lower visceral fat.
The reason is that the grains keep you satiated for a longer period and maintains your blood sugar levels.
There are plenty of interesting carbs choices such as whole wheat, brown rice, whole oats, and rye. You can get whole-wheat couscous from your nearby superstore.
4. Increase protein intake
Protein is very effective in reducing visceral fat. Many studies have shown that those who consumed more protein had much less visceral fat.
This is because protein promotes a better metabolism process and increases the number of calories that you burn.
Foods are high in protein that can help you lost visceral fat, including
- Fish and Lean Meats
- Broccoli and Cauliflower
- Nuts and seeds.
- Low-fat dairy.
Getting rid of visceral fat may take your energy and time. Active lifestyle, a low-carb diet, and moderate workout may benefit in the long run.
Subcutaneous fat is not linked with visceral fat. Sometimes, a visually flat tummy carries visceral fat.
It is best to seek specialist advice to prevent the risks of heart problems and other health issues due to visceral fat.