Visceral fat is a type of body fat that lies deep within your abdominal walls and surrounds your organs.
Some levels of visceral fat are healthy and help protect your organs. However, too much visceral fat can be dangerous for your health.
Visceral fat is sometimes called “active fat” because it plays an active role in how your body functions. Too much visceral fat can lead to serious health issues such as diabetes, heart disease and stroke.
Difference between visceral fat and subcutaneous fat
- Subcutaneous fat is fat that’s stored just beneath your skin. It’s the kind that you can pinch between your fingers. Visceral fat is different.
- Visceral fat is behind your abdominal muscles and can’t be seen. It surrounds your stomach, liver, intestines and other organs.
Visceral fat and subcutaneous fat are both types of belly fat.
Reducing visceral fat is crucial for overall health, as it surrounds vital organs and can increase the risk of serious conditions like diabetes, heart disease, and stroke.
Several effective strategies to help you rid yourself of visceral fat include:
Dietary Changes:
Reduce Carbohydrates: Cut down on high-carb foods like rice, starch, and sugary items.
Increase Protein and Healthy Fats: Focus on a diet rich in proteins and healthy fats2.
Avoid Processed Foods: These are often high in trans fats, which can contribute to visceral fat accumulation.
Eat Anti-Inflammatory Foods: Include high-fiber fruits, vegetables, whole grains, beans, legumes, seafood, low-fat dairy, eggs, nuts, and seeds3.
Regular Exercise:
Cardio Workouts: Activities like swimming, jogging, and brisk walking can help burn visceral fat
Strength Training: Building muscle through resistance exercises can also be beneficial.
Lifestyle Adjustments:
Stay Hydrated: Drinking plenty of water can help with metabolism and fat loss2.
Manage Stress: High stress levels can increase cortisol, which promotes visceral fat storage1.
Healthy Habits:
Get Enough Sleep: Poor sleep can lead to weight gain and increased visceral fat
Avoid Sugary Drinks: Replace soda and juice with water or green tea
References: