What is visceral fat?

Visceral fat or abdominal fat is a type of body fat that exists in the abdomen and surrounds the internal organs. Everyone has some, especially those who are sitting, chronically stressed or maintain unhealthy diet. Another type of fat - subcutaneous fat - which is built under the skin, has a less negative impact on health and is easier to lose than visceral fat. In fact, excessive visceral fat is associated with many serious health problems, including cardiovascular diseases, diabetes of types 2 and elevated blood pressure. Although it is possible to lose it, it requires more commitment than point exercises such as sitting or crushed; A combination of cardiovascular activity and slim diet is usually required.

Causes of development

people get abdominal fat for various reasons, including high fat or high sugar content and maintaining an inactive lifestyle. Not exercise for a long time timae often leads to the cumulative effect in which people gain faster over timeThe abdominal fat, but a small exercise can significantly prevent its development. Lifestyle factors, such as lack of sleep or stress, also increase the chances of developing this type of fat. Some studies show that people who normally experience discrimination or harassment are prone to the development of this fat deposits.

Some causes are out of control of humans - aging is the main factor in obtaining this type of fat, because people tend to lose muscle, as they age, and generally leave a higher percentage of body fat. This also changes the way the body burns calories, which makes it easier to obtain abdominal fat. Hormonal changes also play a major role, especially in menopausal women. Some people are also genetically preliminary to obtain it, even if they do not have a lot of subcutaneous fat. In Fact, one can be in the extent of healthy weight, but still has too much fat around the internal organs.

Effects on the sourceAva

visceral fat is associated with a number of negative effects on health, including increased blood pressure; dementia; cardiovascular disease; hormonal imbalance; and insulin resistance that can lead to diabetes 2. In fact, fat deposits act like in an organ and exclude substances that affect the surrounding authorities. It is assumed that abdominal fat can be particularly risky because it is close to the main vein that carries blood into the liver from around the intestines. Some substances secreted by fat, especially free fat cells, can get into the liver and then affect fat and cholesterol levels in the blood. Abdominal fat is also closely associated with increased LDL and reduced HDL cholesterol levels, as well as breast cancer, endometrial cancer and colorectal cancer.

loss of visceral fat

people can often reduce visceral fat deposits by combining aerobic exercise and diet changes. Scientists recommend at least 30 minutes of aerobic activity such as fast walking nEbo jogging at least four times a week. Stomach exercises, as well as sit-up, build muscles in the area, but do not reduce this type of fat. In addition, resistance training, such as the use of exercise machines, can help with subcutaneous fat, but not abdominal fat. Performing any type of aerobic exercise can have a significant impact on visceral fat, which can last up to a year after any weight loss occurs.

In terms of diet, eating plan, which is heavy for fruits and vegetables, foods with high fibers such as all grains and lean meat can help with loss of visceral fat. It is also best to avoid sweet drinks and products that have heavy saturated fats such as butter or greasy cheeses, and use natural cooking oils that have high monounsaturated and polyunsaturated fats. The appropriate portion size is also important. Since the individual diet requirements differ, it is best to consult a doctor or nutritionist when trying to lose abdominalfat.

lifestyle changes can also help. Since smoking and excessive drinking can lead to increased visceral fat, it is best to alleviate or break these habits. Also enough sleep is very important for losing fat. Some studies show that meditation or prayer can help with this type of weight loss because they can reduce the level of person's stress.