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Visceral Fat: All There Is To Know

Abdominal visceral fat


Excess Visceral fat also known as abdominal obesity is a kind of fat that develops over time around the abdominal cavity, close to the important organs; Intestine, stomach and liver. It can also be seen as fat depot developed in the arteries. Visceral fat, if left unchecked can develop into an excess fat, known to be tagged as “danger fat” because if it isn’t taken care of, can lead to several serious health and fitness problems.

Some visible belly fat aren’t always visceral abdominal fat, the difference between some belly fat and visceral abdominal fat is that, some belly fat exist as subcutaneous fat developed just below the skin and can easily be seen. Visceral fat actually develops inside the abdominal cavity and isn’t easily visible.

The purpose of this article is to enlighten you on the causes of visceral fat, how it can be detected, its complications if left undealth with and how to lose visceral fat safely.


Causes of Visceral Fat

Excessive intake of heavy carbohydrate diet, chronic stress and inflammation leads to the development of visceral fat. The foundation for abdominal obesity, obesity being poor diet, stress, increases the risk of having visceral fat by starting off hormone cortisol and neurotransmitter NPY, leaving your body unable to fight which leads to the storage of more visceral fat.

How your body stores fat can also be influenced by hormones and genetics. According to studies, insulin and cortisol (stress hormone) has the ability to facilitate visceral fat development, also appropriate levels of sex hormones and growth hormones can help prevent visceral fat.


What foods cause visceral fat?

The likes of processed foods, fried foods, drinking beverages with excessive sugar, fast foods and sweets will definitely facilitate the development of visceral fat in the body.

It is advisable to either quit or find substitutes for these types of foods, plus exercising more often in addition to having quality diet plan can help prevent visceral fat.


Rating and measurement

The most effective way of diagnosing visceral fat is by an MRI or CT scan. These procedures tend to be very expensive and time consuming.

Alternatively, your personal medical advisers or providers will evaluate your visceral fat and the threat it poses to your health by relying on general guidelines. Harvard health stated that visceral fat is 10 percent of all body fat. To estimate the amount of visceral fat in your body, you have to simply take out 10 percent off your overall calculated body fat.

By measuring waist circumference, one can tell if one is at risk from health problems as a result of visceral fat. The HarvardWomen’s Health Watch said, women with waist measurement of 35 inches or above are all at risk from different health problems caused by visceral fat. TheHarvard T.H Chan School of Public Health also stated in an article that men with waist measurement of inches or above are at risk from health problems caused by visceral fat.

When using MRI scan or body fat analyzers for visceral fat diagnosis, it is more often measured on a scale of 1-59. Appropriate levels of visceral fat stays under the scale of 13, anything 13 and above should be flagged red and one is advised to quickly do something about it.


Too much visceral fat if left unattended to, it could lead to several complications. If left unresolved, it could increase insulin resistance in the body, whether or not you’ve had pre-diabetes or diabetes in the past. According to studies, this may be as a result of increased insulin resistance because of the secretion of retinol binding protein by visceral fat. This type of fat also raises blood pressure.

Leaving excessive visceral fat unattended to may increase the risk of you having serious life threatening, long-term medical conditions, the likes of; stroke, colorectal cancer, type 2 diabetes, Alzheimer’s disease and breast cancer and heart disease


How to Get Rid of Visceral Fat

Having a weight loss craving getting involved with an exercise plan, diet plan and lifestyle changes can aid in resolving the issue of being at risk from excess visceral fat. It is advisable to exercise for at least 30 minutes a day whenever possible. Featured in your exercises should be the likes of weight loss exercises; strength training and cardio exercises. Cardio exercises involves the likes of running, circuit training and biking, these exercises helps away with calorie, burn abdominal fat faster. As your muscles get firmer and stronger as a result of strength training, you will gradually burn calories as time goes by. A cardio exercise of 30 minutes a day for at least five days in a week combined with 3 times of strength training also in a week should do the magic.

Cortisol hormone released as a result of stress may facilitate the growth of visceral fat that’s why it is advisable to reduce stress, meditate often, practice deep breathing and other effective stress management strategies. Above all, engage in weight loss practices.

Get involved with healthy diet practices, do away with dietary fat eliminate from your diet, processed foods, food with high fat, foods with high sugar level. Do more of vegetable base diets, lean proteins and carbs.

Implement a low fat cooking method, these method involves boiling, baking and broiling in place of deep frying or frying in general.


Final Words

Visceral fat being invisible, making it uneasily detected, causing central obesity and other cardiovascular disease tends to be highly dangerous to our wellbeing. Taking precautions and preventive measures like maintaining a healthy lifestyle, having an "excess belly fat alert" would go a long way to prevent the development and excessive growth of visceral fat level within the abdominal cavity in your body.

Read Also 5 Best Diet Plans For Effective Weight loss

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