Visceral fat is stored in a person’s abdominal cavity and is also known as ‘active fat’ as it influences how hormones function in the body. An excess of this fat can, therefore, have potentially dangerous consequences.
Because the abdominal cavity is close to many vital organs, such as the pancreas, liver, and intestines. The higher the amount of fat a person stores, the more at risk they are for certain health complications, such as type 2 diabetes and heart diseases.
Health risks of carrying excess visceral fat:
- Heart disease
- type 2 diabetes
- raised blood pressure
- breast and colorectal cancer
- stroke
- Alzheimer’s disease
High levels of visceral fat can result in increased insulin resistance which may lead to glucose intolerance and even type 2 diabetes.
Ways to get rid of it:
The dangers of storing excess fat can be extreme and immediate, so it is essential to make diet and lifestyle changes as soon as possible as losing weight can help a person reduce their levels of fat.
- Exercise
Exercise is an excellent way to reduce this fat. People should include both cardiovascular exercise, which raises a person’s heart rate, and strength training, which improves muscle size, into their routines.
Cardio exercise could include:
- running
- cycling
- swimming
- aerobics
- circuit training
Strength training could include:
- squats
- weights
- pushups
- Reducing stress: stress can also play a role in storing excess fat. This is because when someone is stressed, their body releases a hormone called cortisol, which increases how much visceral fat a person’s body stores.
Relaxation techniques, such as meditation, deep breathing, and other stress management tactics, can be beneficial and help a person lose visceral fat more efficiently.
- Diet
A healthful diet that is low in sugar laden, fatty foods will also help a person lose weight and excess visceral fat. A healthful diet should include:
- lean proteins
- fruit and vegetables
- Complex carbohydrates such as sweet potatoes, beans, and whole grains.
Bottom line:
Usually, it is possible to avoid high levels of visceral fat by leading a healthy and active lifestyle. Those who do store dangerous amounts of visceral fat can reduce their levels by making positive changes to their lifestyle. Changes include eating a nutritious, low-fat diet, increasing the amount of exercise, and lowering stress.