What is visceral fat?

o Visceral fat It is a type of fat that is stored around the internal organs of the abdominal cavity. It differs from peripheral or subcutaneous fat, which are fat deposits in the subcutaneous tissue or the hypodermis.

Visceral fat levels are usually very low, although some people may develop larger deposits, such as those with a sedentary lifestyle and unhealthy eating habits.

Visceral fat has a greater impact on health than subcutaneous fat. It is associated with cardiovascular problems, type 2 diabetes and hypertension.

Losing visceral fat usually requires a combination of cardiovascular aerobic exercise and dietary changes.

Location of visceral fat and subcutaneous fat

Visceral fat accumulation

The development of these fat deposits is due to several reasons. The most common are diets high in fat and simple sugars alongside a sedentary lifestyle.

Not exercising for long periods often has a cumulative effect, causing you to accumulate visceral fat faster and faster. However, a little activity can inhibit its development.

Other factors directly related to lifestyle, such as lack of sleep or stress, also increase the risk of developing this type of fat.

the era is one of the main factors to gain visceral fat. As we age we will lose muscle mass and gain a higher percentage of body fat in general. This also affects energy consumption and the way the body burns calories, making it easier for you to accumulate fat.

o Hormonal changes also play a prominent role, particularly in post-menopausal women. Some people also have genetic factors that predispose them to develop more visceral fat than others, even if they are in the normal weight range.

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In general, a Body Mass Index greater than 30 indicates overweight and is an indication of high levels of visceral fat.

health effects

Visceral fat is associated with significant negative health effects most importantly hypertension, cardiovascular disease, hormonal imbalances and increased risk of type 2 diabetes due to insulin resistance.

It is also associated with higher levels of LDL (“bad”) cholesterol and lower levels of HDL (“good”) cholesterol, as well as an increased risk of breast cancer, endometrial cancer, and colorectal cancer.

Abdominal fat deposits are thought to be more dangerous than peripheral fat because of their proximity to the main hepatic vein that carries blood to the liver from the surrounding intestine.

Substances excreted by fat deposits, especially adipocytes, would pass into the bloodstream and reach the liver, where they could be retained and affect blood levels of fat and cholesterol.

lose visceral fat

Reducing visceral fat often requires a combination of aerobic exercise and changes in eating habits. At least 30 minutes of aerobic exercise a day, four days a week is generally recommended. This exercise can consist of light walking and can be increased in intensity as physical fitness improves.

While this exercise has a significant impact on visceral fat, it can take a long time for noticeable weight loss to occur. Resistance exercises such as sit-ups and squats can make you gain muscle in the area, but are not very effective at reducing visceral fat.

When it comes to diet, avoid sugary drinks and products rich in simple carbohydrates. You also have to avoid foods high in fat, especially saturated fat. Diets rich in fruits, vegetables, lean meat, and high-fiber foods such as whole grains are recommended.

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Each person’s dietary needs vary considerably and, if necessary, it is best to consult a nutritionist.

In addition to dietary measures and physical exercise, other lifestyle habits should be changed, such as quitting smoking, minimizing the consumption of alcoholic beverages, getting enough rest and reducing stress.

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