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Visceral fat, or belly fat, lies hidden deep within the abdomen. But gain too much visceral fat and it can make its presence known via some very dangerous health problems. To keep yourself at your healthiest, you’ll want to avoid this daily habit that may lead to visceral fat. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You May Have Already Had COVID.
Unlike subcutaneous fat—the jiggly fat under the skin that you can grab or pinch—visceral fat surrounds organs deep within the abdomen, like the stomach, liver and intestines. According to the Cleveland Clinic, excess visceral fat raises your risk of serious disorders including heart disease, type 2 diabetes and fatty liver disease. In women, visceral fat is also associated with breast cancer.
The more visceral fat you have, the higher your chance of developing these issues.
According to Johns Hopkins Medicine, you may be more likely to experience health problems from visceral fat if your waist is more than 35 inches if you’re a woman, or more than 40 inches if you’re a man.
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“Research suggests that fat cells — particularly abdominal fat cells — are biologically active,” says Harvard Medical School. “It’s appropriate to think of fat as an endocrine organ or gland, producing hormones and other substances that can profoundly affect our health.”
Visceral fat may increase the production of inflammatory substances in the body that raise the risk of heart disease and type 2 diabetes. Its proximity to the liver and pancreas could also increase “bad” cholesterol, prevent the body from breaking down fat, and contribute to insulin resistance.
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Eating a poor diet—particularly one that’s high in added sugar and simple carbohydrates, which the body quickly convert to sugar—and not getting enough exercise can lead to weight gain, particularly stubborn visceral fat.
“Fructose, or sugar, causes fat cells to mature faster, specifically in the visceral fat,” says the Cleveland Clinic. “A diet filled with fructose-containing sodas or drinks not only increases your calorie intake, but it impacts how the belly fat develops.”
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The easiest way to reduce visceral fat is to lose weight. Experts say weight loss alone can effectively reduce visceral fat; by losing 10% of your body weight, you may lose up to 30% of your belly fat. Ditch sugar-sweetened drinks like sodas and processed foods. Eat more fruits and vegetables, lean proteins, and whole grains.
Experts also say exercise is crucial to slashing belly fat. Moderate physical activity combined with strength training seems to be most effective.
And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.
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