Increased fat is not healthy for our bodies. Visceral fat increases and stored in a person’s abdominal cavity around the internal organs like the liver, stomach, pancreas, and intestines. It is also known as active fat because it increases according to time.
It not necessary that the Belly fat is always visceral fat. So it can be also subcutaneous fat. Subcutaneous fat is found in the legs and arms, You can easy to see that. Rather than, visceral fat increases in the abdominal cavity, so you can’t see that.
Types of Belly Fat is :-
- Visceral Fat:- The fat stored around organs, you can not pinch it.
- Subcutaneous Fat:- Subcutaneous fat stored inside the skin, so you can pinch it.
What Causes Visceral Fat
Stress is the reason to increase fat. Due to the stress body releases Cortisol Hormone which increases it in the body. Therefore doctors give advice with high level visceral fat people to live a stress-free life to be healthy.
Some major Causes of to increase it:-
- Unbalanced diet
- Not exercising
- Intake too much alcohol
Do some yoga to relax your body like Meditation, Deep breathing. These yoga techniques help you to relieve your stress.
Visceral Fat Measurement
To measure it there are only two Image Scan processes are available first is MRI (Magnetic Resonance Imaging ) and second is CT (Computed Tomography). However, this process is so expensive as well as time-consuming.
Rather than doctors use general guidelines to evaluate it like about your diet plans. As per the Harvard Health, ten percent of all body fat is visceral fat. First, calculate total body fat then eliminate ten percent of it, that eliminated fat is visceral fat.
Visceral Fat Symptoms
You can measure your fat with the help of your waist size. If you are a man and your waist size is 40 inches or more than 40, may you have visceral fat health problems. And if you are a woman and your waist size is 35 or more than 35, may you have visceral fat health problems.
Visceral Fat Range
On MRI scan scale, visceral fat measure between 1 to 59. So visceral fat reading falls between 1 to 59 at the time on analysis.
Normal visceral fat levels are 13, or less than 13. If your visceral fat scale level is more than 13 , than strick recommendation to you change your lifestyle or diet plan. These changes help you to reduce or Get rid of your visceral fat.
Health Risk related to Visceral Fat
All peoples have a fixed amount of visceral fat. But increased visceral fat creates lots of long-time health-related problems. It disbalances the LDL and HDL Cholesterol lever. It decreases the reproduction of insulin in your body and your body is affected by diabetes. Due to it, blood pressor can also increase.
It increases the risk of the following disease:-
- Type 2 Diabetes
- Heart Disease
- Heart Attacks
- Raised Blood Pressure
- Breast Cancer
- Colorectal Cancer
- Alzheimer’s Disease
- Insulin Resistance
- Low/High Blood pressure
- Blood clotting
How to reduce Visceral Fat
Visceral fat reduces your immunity system due to Cytokines chemicals. So you need to change your lifestyle and diet plan that helps you to reduce your fat levels.
Best way to reduce fat:-
Visceral Fat Exercise
Doing exercise helps you to reduce body fat. It is the best option to reduce your body fat. So Manage your time and do at least 30 minutes of exercise per day. You can increase it up to 60 minutes.
Include Cardio and strength training exercises in your daily workout. That will helps you to increase the heart rate and improve muscle size. You can do cardio exercise 5 times a week and Strength training Exercises 3 times in a week.
- Skipping rope
- Stair training
- Circuit training
Strength training Exercises:-
- Overhead Squat
- Single-Leg Split Squat
- Kettlebell Swing
- Hammer Curls
- Jump Squat
Visceral fat diet
To reduce visceral fat, it is essential to take a healthy daily diet. Includes 60% row food and fruits in your diet. Add low-fat food in your diet. Avoid oil or deep-fried meal, you can add olive oil in your food it is not harmful to your body. You can use boiled food also, boiled food contains low fatty acid and fat. Do the following changes in your diet to reduce your visceral fat and belly fat:-
Diet to lose visceral fat:-
- Take a Balanced diet
- Sweet potatoes
- Take more Soluble Fiber
- Whole grains
- Lean proteins
- Complex Carbohydrates
- Quit smoking
- Avoid alcohol consumption
- Get some sunlight
Stress release cortisol hormone this hormone plays a role in increase visceral fat. Don’t take the stress and live a stress-free life.
You can also use some mind relaxation techniques and yoga-like deep breathing, and meditation. These techniques will help reduce visceral fat more quickly and more efficiently.
When Take Consult to Doctor
If you a man and your weight is more than 89 kg and increasing according to time and your waist is more than 40 inches, consult to your doctor.
And if you a woman and your weight is more than 77 kg and increasing according to time and waist is more then 35 inches, consult or your doctor.
Your doctor will give you health and lifestyle changes advice to reduce your visceral fat.
1. Is this possible visceral fat that can be removed by Liposuction surgery?
Liposuction is used for Subcutaneous Fat-If you have increased fat in the abdominal cavity, you need to lose weight. There is no surgery available for reducing visceral fat.
2. Why visceral fat is not removed by the liposuction surgery?
Liposuction surgery uses to remove fat inside the skin of the body. Rather than visceral fat is stored within the internal organs of the abdominal cavity.
3. What is the best diet to reduces visceral fat?
Intake fresh greeny vegetables and fruits are best for you.
4. Which surgery is best for visceral fat?
No safe surgical method is available to remove it. Changed diet and exercise is an option to reduce fat.
5. What is the risk of Liposuction?
Liposuction has lots of complications, including
- Loose-hanging skin
- Blood clots
- Irregular pigmentation
- Bruising, etc.
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Visceral fat stored around a person’s abdominal cavity. It is around 10% of total body fat. If you look likes an apple-shaped maybe you have increased fat.
Visceral fat is very harmful to the body. It increases the risk of various chronic diseases like heart attack and type 2 diabetes etc.
There is no medicine to reduce abdominal fat. For now, you can reduce visceral fat with the help of a balanced diet, doing 30 minutes exercise in a week, and avoiding alcohol, smoke, oily foods.
You can take boiled potatoes, fruit, and green vegetables in your diet.