Visceral fat is a health problem that many people are unaware of, but it can be deadly. It surrounds vital organs. Even people with flat stomachs can become visceral fat, regardless of body type or body type.according to Cleveland Clinic“Visceral fat accounts for about 10% of body fat. You can know the visceral fat level by calculating the overall body fat percentage and subtracting 10%. If the body fat percentage is higher than the recommended value is visceral fat.
Very different from visceral fat subcutaneous fat. Dr. Jagdish KubchandaniMBBS, Ph.D., professor of public health at New Mexico State University, explains: Fat is visible to humans as fat around the abdomen, but the more dangerous visceral fat, called visceral fat, is invisible because it covers the abdominal organs and accumulates deep inside the body.
Dr. Kubchandani “While both types of fat are associated with each other (e.g., an increase in one type is associated with an increase in the other type), visceral fat is associated with higher levels of health problems, chronic disease, and cardiovascular disease. It may be associated with premature death from disease.There are many reasons why visceral fat threatens longevity. Visceral fat is directly associated with increased total cholesterol, LDL (bad) cholesterol, release of inflammatory biochemical markers, and insulin resistance. It’s also close to the blood vessels that can carry this fat to parts of the body.”
Eat this instead of that! Health spoke with an expert who shares what you need to know about visceral fat and how to get rid of it. Read on.To protect your health and that of others, don’t miss these Sure Signs You Already Have COVID.
Dr. Sepehr Lalelazari is a Bariatric Surgeon and Weight Loss Specialist. Dignity Health St. Mary in Long Beach When individual practice To tell”It’s important to understand what visceral fat is. Visceral fat is the fat around the invisible internal organs deep in the abdomen. The higher the percentage of visceral fat, the more likely you are to develop chronic diseases such as type 2 diabetes, heart disease, fatty liver disease, and stroke.
Dr. William Li, Physician, Scientist, President and Medical Director of the Angiogenesis Foundation, Upcoming Author Eat to beat your diet: Burn fat, restore your metabolism, and live longer. “Visceral fat is a type of fat that normally sits in your belly, like a box of peanuts. The visceral fat then wraps around the internal organs and releases chemical signals that cause inflammation, damaging metabolism and increasing blood sugar and insulin secretion. You can develop the syndrome. Fat increases your risk of diabetes, cardiovascular disease, and cancer, as well as obesity.”
Doctor says Lale Lazari.You don’t know how much visceral fat you actually have without testing, but an easy way to measure this is by measuring your waist circumference. Waist circumference is a measure of abdominal obesity and provides independent risk information. increase. If your waist circumference is 40 inches (102 cm) or more for men and 35 inches (88 cm) or more for women, you are at increased risk. This figure is lower for Asians, where a waist circumference of 31 inches (80 cm) or more for Asian women and 35 inches (90 cm) or more for Asian men is considered abnormal. Interestingly, many people think that waist-to-hip ratio is important, but waist circumference alone does not provide any benefits, and the American Heart Association (AHA) / American College of Cardiology (ACC) / Obesity Not Recommended by the Association’s latest (TOS) guidelines. A good way to tell if you’re losing visceral fat again is by comparing your waist circumference. If your waist circumference is decreasing, it is highly likely that your visceral fat is decreasing. ”
“Normally, visceral fat is invisible to the naked eye. It’s hidden deep in the belly,” Dr. Lee says. Similarly, when you lose visceral fat, your waistline shrinks and you have less stomach bags.
In addition to poor diet and lack of exercise, Dr. Kuvchandani explains other causes of visceral fat. “Stress is consistently associated with a variety of health problems, including heart disease, diabetes, high cholesterol, and stroke. Stress is also associated with unhealthy eating habits and habits such as smoking, drinking alcohol, and sleep disturbances (all associated with visceral fat accumulation). Therefore, stress is indirectly and directly associated with accumulation of body fat (eg, release of cortisol-type stress-related biochemicals in the body).
alcohol Use is another major cause of internal organsLal fat accumulation. Alcoholic beverages are rich in fat and sugar that accumulate as visceral fat. Accumulation of visceral fat is directly linked to drinking habits (number of times of drinking, type of drinking, duration of drinking, etc.). When you consume a lot of alcohol, your liver starts burning alcohol instead of fat. Similarly, smoking increases fat accumulation towards the abdomen, resulting in increased visceral fat accumulation. As such, smoking is also associated with diabetes, heart disease, and stroke. If you’re committed to losing visceral fat, stop drinking, smoking, and being overly stressed, and maintain good sleep hygiene. ”
Dr. Lalelazari said: At the store However, the time it takes to remove it depends on the method chosen to undergo weight loss. and exercise programs are also effective in reducing visceral fat. Between the two spectrums are procedural weight loss options and medications. It’s important to talk to your doctor or seek out a weight loss expert like myself. So, get started on the path that works best for your particular situation. ”
“Like fat anywhere in the body, avoid eating visceral fat (fasting), increase physical activity (exercise), and eat certain types of foods that burn fat tissue (metabolic activation),” says Dr. Lee. Losing visceral fat isn’t something you can do overnight. Activates the combustion system. clinical research It has been shown that visceral fat can be reduced in 3 months. ”
“You can try more fiber, protein, probiotics, fruits and vegetables,” says Dr. Kuvchandani. direct link between Consume sugary, salty, starchy, processed, greasy, artificially sweetened foods and beverages that are high in calories and saturated fats. It is difficult to lose. Excess sugar not only accumulates as visceral fat, but it is associated with various biochemical and metabolic changes that lead to chronic diseases (heart disease, high cholesterol, diabetes, etc.).Excessive intake of sugar also causes Fat deposits in vital organs (e.g. heart)”
Dr. Lalelazari emphasizes: Move more and eat healthier. This is the best way to reduce visceral fat and maintain a healthy, disease-free life. ”
Dr. Kuvchandani advises not to be fooled by fad diets. “Given that people want to lose weight and are inundated with advertisements about different types of diets, we have to be very careful. There are many other and dangerous methods, but these are not the only ones, and if they are not effective, they can disrupt the functioning of vital organs such as the brain and heart. Crash diets are actually It increases body fat and causes menstrual, cardiovascular, and metabolic abnormalities. Getting rid of visceral fat takes time and dedication, and there are no crash diets or quick fixes to help you reach your optimal weight.
Dr. Khubchandani added: Moderate or high intensity aerobic training most likely to help Reduces visceral adipose tissue. However, this should be done regularly for a period of time. for example, average adult should engage At least 150-300 minutes of moderate-intensity aerobic activity per week or 75-150 minutes of vigorous-intensity aerobic activity per week Or a combination of both types. Visceral fat tends to grow back, so skipping such routines and occasional/extreme exercise may not do much to lose visceral fat.”
“Being a couch potato, not exercising, and overeating” is the worst thing for visceral fat, Dr. Lee says. Your microbiome (healthy bacteria) protects you from inflammation caused by excess visceral fat and helps counter metabolic imbalances. Feed them regularly with biotic foods and fermented probiotic foods.”
According to Dr. Lare Lazari”Increased visceral fat leads to sequestration of vitamin D in those fat deposits. Obese patients are more likely to be deficient in vitamin D, and in fact most patients I treat as a weight loss surgeon are prone to vitamin D deficiency. the study Indeed, we report an inverse relationship between blood vitamin D levels and vitamin D levels in visceral fat. Visceral fat has a greater impact than other types of fat on vitamin D metabolism, storage, and biological functions in the body. If your waistline fits, consider checking your vitamin D levels!”
“In many clinical studies, vitamin D deficiency has been strongly linked to increased visceral fat,” Dr. Lee said. the study in both men and women. The exact reason for the connection is unknown. One hypothesis is that less vitamin D allows more calcium to enter fat cells (adipocytes), causing them to grow faster. Another hypothesis is that higher amounts of visceral fat interfere with the body’s ability to produce vitamin D. obesity and vitamin D deficiency. ”
