Visceral fat is fat that wraps around organs in your belly that are deep inside you. It surrounds your liver, intestines, stomach, kidneys and other organs. Some levels of visceral fat are healthy and help protect your organs. However, too much visceral fat can be dangerous for your health.
The prevalence of abdominal obesity is increasing rapidly due to increased sedentary lifestyles, physical inactivity, and unhealthy diet.
A waist circumference of 35 inches or more for females and 40 inches or more for males could mean that you have too much visceral fat.
The normal Visceral Fat range should be 1 to 7 % (About 10% of your total body fat)
DANGERS OF VISCERAL FAT:
High levels of Visceral Fat interfere with organ functioning due to its closeness to key organs. It increases the likelihood of acquiring chronic illnesses such as-
- Type 2 Diabetes
- High Cholesterol
- Hypertension
- Stroke and other heart disease
- Osteoarthritis
- Cancer
FACTS ABOUTS VISCERAL FAT:
It has been estimated that nearly 41.5% of the world’s adult population has abdominal obesity. Yet, it remains one of the least addressed health issues, and is a major public health concern
HOW TO GET RED OF VISCERAL FAT:
1. Exercise/ Movement-
Exercise for 30 -40 minutes at least 4 days a week. Make sure to include both cardio exercises and strength training. Make sure you complete at least 6k steps per day
2. Good Nutrition:
It is Important to follow a healthy, well-balanced diet. High fibre, high protein, low carb, low fat diet. Visceral fat is caused by eating more calories than you burn and not moving enough.
Eliminate highly Processed food, Bakery products, Refined flour, Sugar, Hydrogenated fat like Palm Oil
3. Lifestyle:
Avoid Smoking/ Alcohol.
Create a healthy and active lifestyle. Add Meditation, Yoga and deep breathing to manage stress.
4. Good sleep hygiene:
Get a good night’s sleep. Not getting enough sleep may increase your risk of additional visceral fat by reducing your metabolic rate. You should try to get at least seven hours of good quality sleep making you feel fresh and active when you wake up
If you’re worried you have more Visceral Fat than you’d like and that it may be putting your health at risk, talk to your doctor or a Clinical Nutritionist about your concerns.
Remember—-HEALTH IS THE BIGGEST ASSET WE HAVE