Simply put, visceral fat is what the doctor would call your abdominal fat. Yes, your belly or all that excess fat that you hold around your stomach is called visceral fat. It surrounds your abdominal cavity and therefore also involves many of your vital organs such as the liver, pancreas and intestines. Unlike subcutaneous fat under the skin, visceral fat is deeper. It may not look fat, but it contains a large amount of this type of fat around your organs. Worse, while you can eliminate subcutaneous fat with methods such as liposuction, there are no shortcuts to get rid of nasty stubborn fat. Belly fat is mainly composed of stubborn and subcutaneous fat, so if you are like this in the area of your belly, you have a lot to worry about.
Visceral fat predisposes to many serious health hazards such as type 2 diabetes, heart disease, high blood pressure and high cholesterol. Reduction of visceral adipose tissue improves insulin sensitivity and blood pressure, while weight loss reduces serum triglycerides and bad cholesterol (LDL). It also increases good cholesterol (HDL). Excess fat is considered harmful mainly due to its location near the portal vein, which transports blood from the intestinal area to the liver. Visceral fat is directly related to higher total cholesterol and LDL or bad cholesterol, lower HDL or good cholesterol, and insulin resistance because harmful substances released by stubborn fat such as free fatty acids enter the portal vein and travel to the liver where blood lipids are produced. Visceral fat is also known to send chemicals from the immune system called cytokines, which are related to the increased risk of cardiovascular disease. So now that you know the potential dangers of visceral fat, you should also know how to reduce it.
1. Eat Well as a First Step:
The rules for burning visceral fat are very similar to those of losing weight. You know the procedure: avoid fatty foods, junk food, refined carbohydrates and include more fruits, vegetables and proteins in your diet. According to one study, regular consumption of sugary drinks also increases liver and stubborn fat.
2. Foods that Help Burn Visceral Fat:
Smart meal planning and simple food exchanges can decrease your stubborn fat stores. If you exchange rice for pearl barley, you can make a difference in your visceral fat stores. According to a study in Japanese men, this simple replacement significantly reduced serum concentrations of LDL (bad cholesterol) and total cholesterol.
“The high β-glucan content of pearl barley also reduced the visceral fat area”.
Aloe Vera Gel:
The phytosterols in aloe vera gel also help reduce the amount of visceral fat and high blood sugar. In models of obese animals with type 2 diabetes, it was observed that after 44 days of administering phytosterols in aloe vera gel, their total abdominal adipose tissue was significantly lower.
Green Coffee Bean Extract:
Green coffee bean extract is a rage among gym and fitness trainers. Why? It inhibits the absorption of fat and activates the metabolism of fat in the liver. According to a study in mice that were fed a diet containing green coffee extract, it was found to reduce stubborn fat as well as body weight. Therefore, if you don’t want to make too much effort, one of the best ways to get rid of belly visceral fat is to take some green coffee bean extract capsules.
The green tea can also be a magic elixir to reduce visceral fat. It has been observed that the main green tea polyphenol, epigallocatechin-3 gallate, inhibits obesity, metabolic syndrome and fatty liver disease in mice with high fat content.
3. The Right Exercise Plan:
When it comes to burning the deadly fat that you can’t see, aerobic exercises may be your best option. It works better than resistance training. According to one study, aerobic training was more successful than resistance training or a combination of both. Aerobic training leads to a significant reduction in stubborn fat, liver fat and total abdominal fat. Research suggests that aerobic exercises with at least 10 MET (1 MET or metabolic equivalent is the amount of oxygen a person consumes or the energy spent per unit of body weight during 1 minute of rest) in hours per week can lead to burn visceral fat. Confused? Aerobic exercises with 10 MET or more include brisk walking, light running, jump ropes, calisthenics and the like. However, the researchers also found that there is a dose-response relationship between aerobic exercise and stubborn fat reduction in obese people without metabolism-related disorders. The more constant effort you make, the better your chances of getting rid of deeply entrenched visceral fat.
In another four-month study of preadolescent obese children, it was observed that physical activity of medium to high intensity for 40 minutes, five days a week, produced great results. Not only did it reduce health risks, total body fat mass and body fat, but it also reduced the accumulation of visceral adipose tissue.
4. May Need a Little More Sleep:
There is a strong correlation between sleep and stubborn fat. If you do not get enough sleep or have sleep disorders such as sleep apnea, you may feel sleepy or fatigued during the day. This can lead you to eat more to compensate for the lack of energy and store more subcutaneous and visceral fat. It also alters glucose metabolism. According to one study, it was observed that patients with sleep apnea had a significantly higher amount of visceral fat compared to obese subjects. It was found that the rates of sleep disorders correlated positively with visceral fat. So now you know it’s more than a restful dream, right? Getting rid of visceral fat can be summed up in three easy steps: eat, sleep and exercise well. Good luck with the effort!