Visceral Fat: Recognize and Remove It

Visceral fat is the fat deposits in the human body. But it accumulates not in the subcutaneous layers, but around the organs of the abdominal cavity.

Many people trying to lose weight have surely heard of visceral fat. And it seems that this is such an unpleasant name and there is no rescue from it, nor will there be. But, although this phenomenon is quite dangerous when overweight, the reality is not so terrifying and there is a way out.

Let’s figure out what this fat is and how it poses a danger to health?

Visceral fat is the fat that surrounds the internal organs. In this type of obesity, the internal organs – kidneys, liver, gallbladder, intestines, heart – are covered with a substantial layer of fatty tissue, and in fact, the entire abdominal cavity turns into a fat sack. An excess of such fat can lead to a whole range of serious health problems: from compressing internal organs to altering hormonal balance.

The reason for the formation of visceral fat is the standard set typical for our time – a sedentary lifestyle and excessive caloric intake. Visceral obesity is often accompanied by abdominal obesity – this is when fat accumulates in the area of the abdomen and waist, giving the figure a round “apple” shape.

Despite all this, our body needs subcutaneous fat. It serves as a reserve for replenishing the body’s energy stores. A person replenishes their fat reserves from food. When the intake of fatty foods significantly increases, the body starts to store reserves not in subcutaneous fat, but directly around the internal organs. For the normal functioning of the body, the volume of visceral deposits should not exceed 10-15% of the total amount of all fat cells. It is essential to remember that the allowable amount of internal fat is extremely important, as it serves as a natural cushion for many internal organs; it warms all the organs located in the abdominal cavity, preventing them from getting too cold; supports the organs in the correct position, and protects them from shocks and chills.

The World Health Organization has developed a simple method for measuring visceral obesity: you need to measure your waist circumference and compare it with the standards:

Men – waist circumference no more than 94 centimeters.

Women – waist circumference no more than 88 centimeters.

If your measurements exceed these figures – it’s time to sound the alarm!

How to get rid of visceral fat.

Since, as we remember, the causes of increased internal fat are a sedentary lifestyle and improper nutrition, the answer seems obvious – you need to change your habits.

The first step is to change your diet. To get rid of excess fat, it is necessary to follow a low-calorie diet. You should eliminate fatty meat, fatty dairy products, and convenience foods from your diet. For significant improvement in health, it is essential to consume whole grains, dried fruits, low-fat dairy products, lean meat, and fish. Such nutrition will reduce insulin release, and thus increase fat burning speed, including internal fat.

The second factor affecting the burning of internal fat is physical activity. If after measuring you found excess visceral fat, there is no need to rush to the gym and “die” on the machines, sweating and cursing everything in the world. You can start small – daily walking. After a few days, you can increase the distance and speed. During the summer, walking can be replaced with biking. And if you are going to buy a subscription, then only to the pool: swimming is the gentlest and most effective type of physical activity.

The accumulation of visceral fat has become a sign of our times. We try to improve and simplify our lives, so we move less and less. A sedentary lifestyle is the primary cause of internal fat accumulation. Another cause is unhealthy eating, the consumption of convenience foods and “fast” food.

But! If you lead a healthy lifestyle, engage in sports, and adhere to proper nutrition, but at the same time, your fat deposits in the abdominal area are increasing – rush to an endocrinologist! Get an ultrasound of the thyroid gland, check the hormones TSH, T3, T4, antibodies, glucose, and everything else your doctor recommends. Take care of your health, change your eating habits and lifestyle, and then you will forget those scary words – visceral fat!

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