When we talk about losing fat in general, we actually refer to 2 separate kinds of fat. One that is known as subcutaneous fat is stored under the skin, in belly, arms, thighs or any other places of your body. The other kind of fat i.e. the visceral fat cannot be identified from outside. This fat is located around the internal organs in the abdominal region of the body around liver, pancreas and intestines.
Existence of a certain amount of visceral fat is common in human bodies. But whenever the amount reaches to a dangerous level it creates a number of adverse health conditions. In most cases, people who are suffering from Obesity get affected with these diseases very easily. This fat acts like a hidden killer. Even there can be people or patient that look slim and healthy from outside but in reality suffering from visceral fat inside. High cholesterol, inflammation, or diabetes caused by visceral fats lead to conditions like clogging of the arteries, long term heart disease, and high blood pressure.
Major health diseases that occur due to visceral fat include
- Heart disease
- Type 2 diabetes
- Breast cancer
- Colorectal cancer
- Alzheimer's disease.
Adverse health conditions include
- Inflammatory markers that circulate in human blood stream
- Serious irregularities in the production level of important body hormones such as Insulin, Testosterone, and Leptin
- Unexplained pain or discomfort in the abdominal area of fatty people.
Losing Visceral Fat
Nutrition Plan: You need a healthy and balanced nutrition plan. Limit your daily fat intake to 20 to 30 percent of the total calories. You need to keep the saturated fat such as animal fats and processed snacks/desserts to less than 7 percent. Also totally avoid trans-fats. Include fresh vegetables and fruits. Lean protein and complex carbohydrates i.e. beans, lentils and grains are best sources for energy and fiber. Also, include monounsaturated fats, or “good fats” that can be found in olive oil or sesame oil. Vegetable oils from coconut, sunflower and avocado can also be considered.
Exercise Amount and Intensity: Keep 30 minutes each day for doing exercise. You can burn calories with exercise that ultimately helps you lose your weight. Note that, a weight loss of 5 to 10 percent of the total body weight reduces visceral fat stores. In this case, you need to consume less calories than you do burn. Apart from exercise, you can also consider circuit training, walking, biking or other activities to raise your heart rate up. These types of exercise and activities reduce total abdominal fat that includes visceral fat.
Motivation: The Journal of the American Medical Association says weight loss improves health by reducing visceral fat stores. But weight loss requires time and motivation. Motivation is perhaps the most important part in the healthiest weight loss diet planning. If you have good motivation in your effort to shred extra weight and fat from your body then you will achieve the expected results. Required changes in lifestyle and food choices are necessary to achieve healthy changes in body weight.
Other Efforts: You can take some other efforts in this regard:
- Avoid foods that contain chemicals. These are toxic.
- Always try to consume high plant-based diet.
- Eat raw vegetables such as Salads that include raw fruits and vegetables. Salad contains important enzymes that are absolutely necessary for healthy metabolism.
- Avoid alcohol and similar drinks and beverages.
- Lose weight as much as possible.
- Reduce your stress. Sleep for adequate amount of time.
Last update: April 13, 2017 02:17:57 pm