How to get rid of visceral fat?

Visceral fat is the fat that surrounds the abdominal organs deep inside the body. You can't always feel it or see it. In fact, you can have a fairly flat stomach and still have visceral fat.

1. What is visceral fat?

Visceral fat, also known as "hidden" fat, is fat stored deep inside your belly, surrounding your organs, including your liver and intestines. It makes up about 1/10 of the total fat stored in your body.
Most of the fat is stored underneath the skin and is called subcutaneous fat. It's the fat you can see and feel when you pinch your skin. The rest of the fat in your body is hidden. It's visceral fat and it either makes your belly stick out or gives you an "apple" shape.
Fat doesn't just "sit in place". It produces chemicals and stimulates elements that can be toxic to the body. Hidden fat in the body produces more of these substances than subcutaneous fat, so they are more dangerous. Even in lean individuals, a large percentage of visceral fat carries a host of health risks.

2. What causes visceral fat?

Fat is stored when you consume too many calories and do too little physical activity. Some people tend to store fat around their belly rather than their hips due to their genes.
In women, getting older can change where the body stores fat. Especially after menopause, women's muscle mass decreases and their fat increases. As women age, they are likely to develop more visceral fat in their belly, even if they don't gain weight.
In men, age and genetics also play a role in the development of visceral fat. Drinking can also lead to more belly fat in this gender.

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3. How dangerous is visceral fat?

Too much body fat is very bad for your health, no matter the type of fat. But compared to fat that sits just under the skin (subcutaneous fat), visceral fat is more likely to increase your risk of serious medical problems. Heart disease, Alzheimer's, type 2 diabetes, stroke, and high cholesterol are some of the conditions that are closely linked to having too much fat in your body.
Researchers suspect that visceral fat produces certain proteins that inflame your body's tissues and organs and narrow your blood vessels. That can make your blood pressure go up and cause other problems

4. How is the visceral fat index measured?

Some of the ways below can help you measure visceral fat in your body.

4.1. waist size

This is the easiest way for you to get a rough estimate. Wrap the tape measure around your waist past your navel. In women, 35 inches or more is a sign of visceral fat. In men it is 40 inches. And if you're of Asian descent, the benchmark for visceral fat drops to 31.5 inches for women and 35.5 inches for men.

4.2. Body mass index (BMI)

Body mass index (BMI) is a formula that shows how much you weigh for your height. A BMI of 30 or more is overweight. That could be a sign of visceral fat. A BMI of 23 or more can already be a concern.
Hip-to-waist ratio. You divide your waist size by your hip size. Some doctors think that this number indicates your risk of visceral fat. But studies show, it may not be much better than a simple waist measurement.

4.3. Body

Look in the mirror for clues where your body stores fat. If you have an apple-shaped body and slim legs, that is usually a sign that you have a lot of visceral fat. This body shape is more common in men. Women usually have a pear-shaped body with larger hips and thighs. Research shows that upper body fat is more dangerous to your health, which may be one reason why women generally live longer than men.

4.4. Imaging tests

This method is the only way to check the exact amount of visceral fat you have. If your doctor asks you to do a CT scan or an MRI test to check for other medical conditions, they can also get detailed pictures of your visceral fat.

5. How to reduce visceral fat?

You don't have to follow a diet or do special exercises to get rid of belly fat. Just follow these simple methods that will still help you get in shape and in good health.

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5.1. Lots of movement

Exercise can help you get rid of both visceral and subcutaneous fat that you can see or feel. If you are on a diet to lose weight, exercise can help a lot. You don't have to exercise too hard, even going for a walk after dinner, taking the stairs, or riding a bike instead of driving can all help. Try to get at least 30 minutes of moderate aerobic exercise every day.
It is important to preserve and build your muscles. Work out with weights, strength training like push-ups, SWATs, or yoga.

5.2. Eat smart

Studies show that more calcium and vitamin D in your body may be linked to you having less visceral fat. So eat lots of green vegetables like bok choy and spinach. Tofu and sardines are also good choices, as are dairy foods like yogurt, cheese, and whole milk.
On the other hand, there are certain foods that can increase belly fat. One of these is trans fat, which is found in meat as well as in deep-fried or processed foods. There are also soft drinks, candies, processed baked goods and other foods sweetened with fructose. So read labels and avoid ingredients like “partially hydrogenated oil” or “high fructose corn syrup.” Follow healthy eating rules with plenty of fresh produce, whole grains like bread and oatmeal, and lean proteins like skinless chicken, fish, eggs, beans, and low-fat dairy.
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