Visceral fat is the one that poses the most significant health risk.
An excess of visceral fat is associated with an increased risk of chronic diseases and coronary events. Therefore, eliminating this type of fat is a medical problem.
This article describes what visceral fat is and how to eliminate it.
What is visceral or internal fat?
Visceral or internal fat is the type of fat that accumulates on the surface of the stomach. When a person has a high visceral fat percentage, they have a protruding O-shaped belly.
The different types of fat are associated with other health risks. Visceral fat is the one that represents the highest risk of cardiovascular diseases, coronary events, and chronic diseases such as cancer. (1)
Dangers of belly fat
From a medical point of view, the presence of a quantity of visceral fat is the one that represents the greatest danger to health. When the percentage of visceral body fat is high, the organs are compressed, and the heart works in a forced way. (1)
Visceral fat is directly related to a malfunction, an increased risk of coronary events, heart attacks, and high blood pressure.
In addition to feeling heavier, with excess visceral fat, the work of your organs is more significant, and your joints wear out little by little. For these reasons, doctors place so much emphasis on removing visceral fat.
How to eliminate visceral fat?
When the goal is to eliminate visceral fat, the most important thing is to change your eating habits. Saturated fats of animal origin and trans fats are the main factors of accumulation of fat in the internal fat of the belly. Here are seven tips to eliminate visceral fat:
- Reduce fatty meats and processed meat foods
Fatty meats and processed meat foods are high in saturated fat. This type of fat should be limited to a maximum of 10% in the diet. When these are older, they tend to accumulate in the form of visceral fat.
- Eat more vegetables and foods with fiber
Eating foods with plant fiber, such as vegetables and whole grains, reduces hunger pangs. This allows you not only to eat less but also to achieve the hormonal balance that is needed to eliminate visceral fat.
- Eliminate products with trans fats
Junk foods, fried foods, and all foods with hydrogenated vegetable oils are sources of trans fat. These types of molecules are chemically stable and very difficult to remove. When the goal is to eliminate belly fat, it should be avoided.
- Short exercise routines at high intensities
Visceral fat is the type most sensitive to norepinephrine. Doing short exercise routines at high intensities is the best method to raise the levels of this hormone. An overweight person should monitor keystrokes and never exceed the anaerobic zone. (6)
- Sprints, soccer, and other sports
Sprinting, soccer, and other adrenaline-pumping sports are the best options for burning visceral fat. If you are not one of those who play sports regularly, gather a group of friends to motivate yourself.
- Eliminate bad habits like alcohol and smoking
Bad habits like alcohol and smoking are among the first things to do to lose visceral fat. Alcohol provides empty calories. Smoking significantly limits the respiratory capacity to train.
- D former well
Good sleep is essential to give your body the recovery it needs. People who sleep 6 hours a day tend to have a higher percentage of fat than people who sleep 7-9 hours a day. If you want to eliminate visceral fat, you must rest well. Otherwise, the brain will try to replace the missing energy through food.
Leptin and visceral fat
One of the mechanisms that the body has to know how much to eat is excess body fat. When your body has excess visceral fat, this mechanism breaks down.
This is known as leptin resistance and is very common in people with obesity; they usually eat sugar in excess.
Also, when a person is constantly exposed to stressful situations, the hormone cortisol increases and can cause a person to eat more and more. (4)
To achieve hormonal balance and eliminate visceral fat, you must avoid stressful situations, sleep well, and limit excess sugar.
Exercises to burn visceral fat
These methods work at high intensities and release adrenaline. This is one of the most important hormones to burn fat accumulated in the belly.
Another effective method to lose visceral fat is sports. Combining sports with a men’s diet to lose weight is a classic method of shedding visceral fat. You must choose the one that best suits your routine.
- Visceral fat is the type of fat that accumulates on the surface of the stomach.
- Eliminating this type of fat is a medical problem. It is the most dangerous type of fat for health.
- To reduce the percentage of visceral fat, the best strategy is to eliminate saturated animal fats, trans fats, and excess sugar.
- Swapping them for healthy fats and complex carbohydrates is ideal for reducing belly fat.
- Sleeping well, not smoking, and doing high intensity aerobic exercises are the best strategy to lose belly fat.