Visceral Fat Can Worsen Your Health. Here's How To Get Rid Of It
Not a lot of people know that it's not just the fat that's under the skin, which contributes to your total fat. There's a type of fat present inside your abdominal cavity called visceral fat. Visceral fat is more dangerous than the fat that's visible to you in the form of chubby skin. Let's find out how different visceral fat is and how can you get rid of it.
Difference between Subcutaneous fat and Visceral Fat
Subcutaneous fat is stored just beneath your skin. When you pinch and hold the chubby skin with your fingers, you hold your subcutaneous fat. Visceral fat, which is commonly known as belly fat, is the fat that's inside your abdominal cavity and surrounds your internal organs. Though the normal BCA machine that's commonly found in the gym can measure your visceral fat levels but it's not exact. It's hard to judge how much visceral fat you have but yes, a large belly accompanied by a large waist is enough of a sign.
How Visceral Fat Can Screw Up Your Health: Diabetes, Cancer And Insulin Resistance
According to various studies published in the US National Library of Medicine, National Institute of Health; excess visceral fat is directly linked to type 2 diabetes, insulin resistance, heart diseases and cancer. Apart from working as an energy source when required, fat cells also produce hormones and inflammatory substances. According to Harvard Medical School, Boston, USA , Visceral fat cells produce more inflammatory hormones like IL 6, IL-1B, PAI-1 and TNF-a. Over time these hormones are responsible for excess inflammation and increased risk of chronic diseases. Plaque formation inside the arteries is the biggest cause of clogged arteries which leads to heart attacks. Visceral fat releases inflammatory hormones and free fatty acids which is responsible for this plaque formation. Also, fat build up inside the liver causes liver insulin resistance and type 2 diabetes.
How To Bust Visceral Fat
1) Reduce Carbs From Your Diet/Go On A Low Carb Diet
Any form of low carb diet is an effective way to counter visceral fat. To quote a meta-analysis of studies published in National Centre for Biotechnology Information, ‘decrease in carbohydrate intake was significantly correlated with Visceral Adipose Tissue loss during a 3-month low carbohydrate diet, independently of reduction in energy intake'. Several other studies conducted for reduction in visceral fat with low carb diets have shown similar results.
2) Perform more Aerobic Exercises
Though the overall benefits of strength training surpasses any form of cardio/aerobic training, but when it comes to reducing visceral fat, its aerobic exercise that helps you more. A meta-analysis of various studies published in US National Library of medicine, states that medium to high intensity aerobic exercises help your in losing visceral fat far better than strength training. The best way to target visceral fat is by going on a low carb diet and performing a good intense workout.
3) Other Factors
Trans-fats are also responsible in raising visceral fat levels. They are artificial fats that are created by pumping hydrogen into vegetable oils. Potato chips and several other processed foods contain trans-fat. Limit your trans-fat intake as much as possible. Stress can also increase visceral fat in your body. When you take too much of stress, your body releases cortisol. With excess cortisol comes excess visceral fat storage. Meditation and workout are a good way to reduce stress levels.
Anuj Tyagi is a Certified Personal Trainer , Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.
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