Why it is dangerous and how to lose it – Lose 20 pounds in a month diet plan

Visceral fat is fat that wraps around the abdominal organs deep inside the body. You can’t always feel it or see it. In fact, you may have a fairly flat stomach and still have visceral fat. This is sometimes called TOFI or “thin fat on the outside”.

Just an expensive scan can measure how much belly fat is hiding in you, but your doctor won’t order a test just for that reason.

The dangers of visceral fat

Too much body fat is bad for your health. But, compared to the fat that is right under the skin (subcutaneous fat), the visceral type is more likely to increase the risk for serious medical problems. Heart disease, Alzheimer’s, type 2 diabetes, stroke and high cholesterol are some of the conditions that are closely linked to too much fat in the trunk.

Researchers suspect that visceral fat produces more of certain proteins that inflame the body’s tissues and organs and narrow blood vessels. This can cause high blood pressure to rise and cause other problems.

How to measure

There is no way to know where and how much visceral fat is hidden in your body without expensive imaging tests. You are unlikely to ever need them.

Waist size. This is an easy way to get a rough estimate. Wrap a measuring tape around your waist over your navel. (Don’t suck your stomach!) In women, 35 inches or more is a sign of visceral fat. In men, it is 40 inches. Warning: this is a rough tool, especially if you are a very big person. And if you’re of Asian descent, the reference value for visceral fat drops to 31.5 inches for women and 35.5 inches for men.

BMI.Body mass index is a formula for how much you weigh against your height. Online computers can do the math for you. A BMI of 30 or higher is overweight. This could be a sign of visceral fat. If you are of Asian descent, a BMI of 23 or higher could be a concern.

Ratio between hips and waist. Divide the waist size by the size of the hip. Some doctors think that the number gives a good idea of ​​your risk for visceral fat. But studies suggest that it may not be better than just a waist measurement.

Body shape. Look in the mirror. Where your body tends to store fat can give you a clue. If you’re an apple – a big torso and thinner legs – it can often mean more visceral fat. This body shape is more common among men. Women are more likely to be pears – with larger hips and thighs. Research shows that upper body fat is more dangerous to your health, which could be one of the reasons why women usually live longer than men.

Imaging tests. These expensive scans are the only way to check the exact amount of visceral fat you have. If your doctor prescribes a CT scan or MRI to check for another condition, he or she may get a detailed picture of your visceral fat.

How to get rid of him

You don’t have to follow a special diet or exercise to get rid of belly fat. You just have to be more discriminating with the help you render toward other people.

Keep moving. Exercise can help you get rid of both visceral and subcutaneous fat, which you can see and pinch. And if you lose weight on a diet, exercise can help you keep it off. Every bit helps. Go for a walk after dinner. Take the stairs. By bike instead of driving. Aim for at least 30 minutes of this type of moderate aerobic exercise a day.

It is also important to maintain and build your muscles. Work out with weights, do resistance workouts, such as push-ups and sit-ups, or practice yoga.

Eat smart. Studies suggest that more calcium and vitamin D in your body may be linked to less visceral fat. So load up on leafy greens like gulp and spinach. Tofu and sardines are also good choices, as are dairy products such as yogurt, cheese and milk.

On the other hand, certain foods seem to encourage belly fat. One of them is trans fats, which are found in meat and dairy, as well as in fried or processed foods. Also bad are juices, candies, processed pastries and other foods sweetened with fructose. So read the labels and avoid ingredients such as “partially hydrogenated oils” or “high fructose corn syrup”. And follow the rules of a healthy diet with plenty of fresh produce, whole grains, such as whole wheat bread and oatmeal, and lean protein such as skinless chicken, fish, eggs, beans, and low-fat dairy. of fats.

When to see your doctor

If you have any signs of visceral fat, talk to your doctor about your health. You can find out if you are at higher risk for type 2 diabetes and other diseases.

Your doctor may also check your blood pressure, heart rate, and other vital signs. I can also test blood or urine samples to get a complete picture of your condition.

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