You might've heard the term visceral fat before and wondered, “What exactly is that and why should we care?” Well, let's break it down together.
Visceral fat is the type of fat stored deep inside our abdomen, surrounding crucial organs like the liver, intestines and pancreas. Unlike the fat we can see and feel (otherwise known as subcutaneous fat), visceral fat is hidden. So, even if we don't see it, it's still there.
The tricky part about visceral fat is that it's not just about how we look or whether we feel a bit self-conscious about our waistline. While it can contribute to a larger stomach area, it also carries health risks that go beyond appearances.
But worry not, there are effective ways to manage it. Let's explore what causes visceral fat, why it's important to keep it in check and how we can reduce it.
What Causes Visceral Fat?
First, let's understand what visceral fat means in our daily lives. It's not just a cosmetic issue; it signifies a deeper problem. This type of fat is more than just excess weight, it's a significant risk factor for various health issues.
But why does visceral fat accumulate in the first place and what causes it? There are a few key factors that contribute to the development of visceral fat, such as:
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Diet
We've all reached for snacks or fast food because it's convenient. However, diets high in processed foods, sugars and unhealthy fats tend to lead to visceral fat accumulation. Foods like sugary drinks, refined carbs and even our favourite pastries can spike blood sugar levels, which causes our bodies to store that excess energy as visceral fat.
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Lifestyle
Our daily habits play a big role too. If we're sitting for long periods or feeling constantly stressed, those factors can contribute to higher visceral fat levels. The lack of physical activity means our bodies don't burn calories as efficiently, making it more likely that we'll store them as fat. Stress raises cortisol levels, encouraging our bodies to hold onto fat, especially around the belly. On top of this, if we're not sleeping well, our hunger hormones can get out of balance, leading to cravings. All of this eventually leads to an accumulation of visceral fat around the abdomen.
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Hormonal Factors
Hormones are another piece of the puzzle. If we notice gaining weight more easily around the midsection, it's often due to hormonal imbalances. For example, cortisol (which stems from stress) and insulin can drive fat storage in our abdominal area. Women going through menopause might see more visceral fat accumulation due to dropping oestrogen levels as well.
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Genetics
If our families tend to carry extra weight around the belly, there's a good chance we might too. But don't worry - we're not stuck with it. There are a few actionable steps on how to reduce visceral fat, regardless of our genetics.
Is Visceral Fat Dangerous for Your Health?
To put it plainly, visceral fat isn't something to overlook. It's considered to be "active fat" because it doesn't just sit there; it produces harmful chemicals and hormones that affect our organs. High visceral fat levels are also dangerous as they have been linked to serious health conditions like heart disease, type 2 diabetes and metabolic syndrome.
As mentioned earlier, this type of fat differs from subcutaneous fat, the kind that's just under the skin. While both types of fat can impact how we feel about our bodies, visceral fat is particularly dangerous because it layers around our organs and could potentially disrupt their function.
One way to tell if we're storing more visceral fat is by checking our waistline. A larger midsection could indicate "central obesity" or an "apple-shaped" body. This can also come with other skin issues like cellulite and stretch marks, and might even hide our muscle definition, making it harder to achieve a toned look.
But here's some good news: it's normal to have some visceral fat. In fact, a certain amount is necessary to protect our organs, but the key is to keep it at a healthy level.
What is a Healthy Visceral Fat Level and How to Measure It?
Now, you might be asking, “What exactly is a healthy visceral fat level, and how do we find out if ours is too high?”
A healthy visceral fat level is generally considered to be under 13 on a scale that measures fat around our organs. Anything above that can indicate excess fat, which may come with health risks.
To measure it accurately, medical imaging tools like CT scans and MRIs are used, but these are typically available through medical professionals rather than at home.
For a practical way to do so though, one can always measure the waist. If the waistline is larger, especially compared to the hips, it might suggest higher visceral fat levels. While not entirely perfect or highly accurate, it can give a good indication.
How to Reduce Visceral Fat?
Now that we understand the risks, let's talk about how to reduce visceral fat. It's definitely possible with:
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Healthy Diet and Nutrition
Start by making healthier food choices. Swap out processed foods and sugars for whole foods, veggies, lean proteins and healthy fats. These choices will help us feel better and lower our visceral fat levels. Fibre-rich foods can also keep us full longer and stabilise blood sugar, which is key to reducing visceral fat.
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Regular Exercise
Get moving! Cardio exercises like jogging, cycling or swimming are great for burning fat. Strength training is also important because building muscle helps boost our metabolism, meaning we burn more fat even while resting. Need more ideas on what kind of exercise regimens to adopt for better weight management? Check out our guide here.
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Stress Management
Since stress plays a big role in fat storage, finding ways to unwind is crucial. Whether it's yoga, meditation or simply taking a few minutes each day to breathe deeply, managing stress can lower cortisol levels and reduce visceral fat.
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Adequate Sleep
Sleep might not seem related to fat loss, but it's actually essential! Aim for 7-9 hours of quality sleep each night, as this can help regulate hunger hormones and support fat burning. Read our article to learn more about how sleep can help you burn fat.
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Professional Guidance
If ever you are unsure about where to start or feel overwhelmed, seeking professional guidance can make a big difference. Remember, starving ourselves is definitely not the answer. For those looking for a non-invasive solution to cellulite and stubborn fat, Curvena offers a great option with their 100 Days Slim Fit Challenge. It's a safe, effective way to reduce visceral fat and achieve a more toned look.
We hope that this article has helped you understand what visceral fat means and why it's more than just a number on the scale. We also understand that tackling visceral fat might seem daunting, but with the right approach, it's totally achievable. As long as we maintain a healthy diet, exercise regularly and manage stress better, we can lower our visceral fat levels and boost our overall health.
If you're ready to take charge of your body once more, check out Curvena's 100 Days Slim Fit Challenge. It's designed to help you tone up, reduce cellulite and say goodbye to stubborn fat in a safe, non-invasive way. Here's a gentle reminder to show ourselves some love and care every step of the way - regardless of our body shape!