Understanding Visceral Fat
Visceral fat, stored within abdominal cavity, is perilous, padding vital organs. Unlike subcutaneous fat, it's metabolically active, secreting harmful substances, thus elevating health risks significantly compared to its under-skin counterpart.
Risks of Excessive Visceral
High visceral fat levels escalate the risk of chronic diseases like type 2 diabetes, heart disease, and even certain cancers. It's also linked to Alzheimer's disease, fostering cognitive decline through inflammation and insulin resistance.
Measuring Your Visceral Fat
Beyond BMI, bioelectrical impedance and waist circumference provide visceral fat insights. CT scans offer precise measurements but aren't routinely recommended due to radiation exposure.
Dietary Changes That Help
A diet rich in soluble fiber reduces visceral fat by binding fat molecules during digestion, slowing their absorption. Fermented foods enhance gut microbiota, indirectly influencing fat storage. Aim for a balanced diet low in refined carbs and trans fats.
Exercise's Dual Impact
Aerobic exercises torch visceral fat efficiently, whereas strength training builds muscle, boosting basal metabolic rate. A combination of both, surprisingly, can optimize fat loss more than cardio alone, due to sustained metabolic elevation post workouts.
Sleep's Role in Fat Loss
Less sleep increases cortisol and insulin, which may lead to fat gain, particularly around the midsection. Strive for 7-9 hours of quality sleep, which surprisingly can bolster fat loss efforts by regulating hunger hormones like ghrelin and leptin.
Stress Management Strategies
Chronic stress triggers cortisol, promoting visceral fat storage. Mindfulness, yoga, and regular relaxation surprisingly not only reduce stress but also may prevent the body from clinging to this dangerous fat.
Where is visceral fat stored?
Underneath the skin
Around abdominal organs
In the lower limbs
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