Visceral fat or hidden fat are two names for fats that accumulate in the depths of the abdomen, and their health damages are many, so how to get rid of them?
What is visceral body fat?
It is fat stored deep in the abdomen that is wrapped around organs, including the liver and intestines.
It makes up about a tenth of the fat stored in the body, according to the Health Direct website.
Most of the fat is stored under the skin and is known as subcutaneous fat, and this is the visible fat that you can feel.
While the remaining fat in the body disappears, and this is known as visceral fat, which makes the abdomen prominent or gives the person the shape of an "apple", and it also produces chemicals and hormones that can be toxic to the body.
Visceral fat - which is found in more men than women - produces more toxic substances than subcutaneous fat, and even thin people may carry visceral fat and also suffer from its health risks.
How do you know you have a lot of visceral fat?
One sign that you are carrying a lot of visceral fat is the size of your waist.
If your waist is more than half your height, it means that you have a lot of visceral fat.
For example, a person who is 180 centimeters tall, must have a waist circumference of less than 90 centimeters.
And if your waist size shows you have a lot of visceral fat, what's the solution?
Eat more fiber
Soluble fiber absorbs water and forms a gel that helps slow food down as it passes through the digestive system.
This can help you feel fuller for longer and reduce the number of calories you absorb from other foods.
In addition, fiber helps control blood glucose levels.
Fiber is a part of plant foods that your body can't digest, so it helps you feel fuller for longer and keeps your digestive system healthy.
High-fiber foods include fruits, vegetables, whole grains, and legumes (such as beans and lentils).
From dietary fiber sources:
the strawberry
berries
Non-starchy vegetables such as eggplant
lentils
Beans
Seeds
Whole grains
stress control
Stress increases cortisol, the stress hormone that increases visceral fat.
When your body produces too much cortisol, it pushes your body to store fat in your midsection and increases your deep visceral fat.
Make sure that you do not allow chronic stress to control your life and health.
Reduce stress levels through mind-body activities such as meditation, going for a walk or taking a hot bath.
good sleep
Getting a good night's sleep is critical to health and wellness.
Many people do not realize how important sleep is for immune health, brain function, and more.
Additionally, several studies show that lack of sleep increases the stress hormone cortisol and increases visceral fat.
One study showed that people who slept 5 hours or less each night had more visceral fat than those who slept 7 or more hours each night.
To get 7-8 hours of sleep each night, you need to keep visceral fat under control.
In addition, not getting enough sleep increases the appetite-stimulating hormone ghrelin, which is why people who don't get enough sleep crave sugary foods and eat more.
As you gain weight from eating sugary foods, your body stores some of it as visceral fat.
Cut down on sugar
One way to reduce visceral fat is to reduce sugar, another factor that contributes to increased visceral fat.
Sugar is found in most ultra-processed foods and drinks, and in soft drinks and fruit juice.
Where is the sugar?
Soft drinks
fruit juice
ketchup
salad dressing
pastries
Exercise and burn calories
Physical activity is a must if you are trying to tame visceral fat.
You'll get the most benefits by doing exercises that work large muscle groups, such as those in the lower body.
These large muscles burn more calories and fat and affect hormones that regulate weight and control blood sugar more.
Focus on squats, running and cycling.
Exercise improves insulin sensitivity and reduces inflammation in the body, which may help with weight loss and visceral fat loss.