Some Major Causes and Ways to Prevent Visceral Fat
Visceral fat, also known as abdominal fat, is a type of unhealthy fat that creates fatty deposits between the muscles and the abdominal organs. Stress and excessive sugar consumption are two of the most prominent reasons for their appearance. Despite the fact that it is considered a typical phenomenon in adults, this type of fat is associated with a number of health concerns and dangers, including diabetes, hypertension, high cholesterol, cardiovascular disease, and so on. Here's why losing abdominal fat is so important. To do so, you must first determine the core reasons that cause it. Here you can find out the causes of visceral fat according to experts, as well as several easy ways to avoid them.
There are several types of body fat. They have different effects on the body based on where they are located.
Subcutaneous fat, sometimes known as "healthy fat," is located in the stomach bulge. It is clearly visible and easily detectable. It lies right beneath the skin and poses no health danger. Furthermore, it has a body-protective function! This is not the case with abdominal fat, or visceral fat, which builds up in the visceral system between the muscles and the abdominal organs and can affect their function over time. It's not for nothing that it's referred to as "bad fat."
What is the primary cause of visceral fat according to specialists?
Stress, lack of sleep, medicine, age, hormones, and family heredity are all factors to consider. The appearance of abdominal fat is caused by a variety of circumstances. However, junk food, especially that rich in added sugars and simple carbs, remains the leading driver of unhealthy fat. This results in fast abdominal weight gain, which is difficult to decrease.
Another factor that contributes to visceral fat is an increase in cortisol, a stress hormone that raises insulin levels. It controls the quantity of glucose in the blood. As a result, sugars are digested and deposited as belly fat. To put it another way, bad eating habits encourage the creation of fatty tissues. Hormonal changes can also contribute to a "fat" stomach. The amount of estrogen in women reduces dramatically after menopause, resulting in the formation of visceral fat. Men between the ages of 45 and 50 are in the same boat. A lack of physical activity is another element that promotes abdominal fat buildup.
What are the health risks?
Belly fat is often found between the muscles and organs of the abdominal area, such as the stomach, liver, and intestines. And, contrary to popular belief, it is not just an aesthetic issue, but also a major health one. Visceral fat, according to the specialists, raises the risk of the following conditions:
- Heart disease
- Type 2 diabetes
- Liver disease
- Sleep Apnea
- Polycystic ovary syndrome
This syndrome is linked to breast cancer, according to scientists. In women, it can also produce an enlarged gallbladder. If a person's waist circumference surpasses 100 cm for women and 89 cm for men, they are more prone to experience health problems associated with abdominal fat.
How to fight it effectively?
Because nutrition is the leading source of abdominal obesity, it is also the first issue to address. As a result, nutritionists recommend that we adopt new eating habits with the support of an appropriate diet. In this context, the following foods should be avoided: sweets, alcohol, red meat, dairy products, and sugary beverages. Fruits, vegetables, white meats, fish, nuts, eggs, cottage cheese, yoghurt, chia seeds, lentils, chickpeas, and quinoa are all good options. Adapted exercise and high-quality restful sleep are also recommended, according to research.
If you ignore some golden guidelines like physical exercise and a healthy and balanced diet, reducing stomach fat successfully may become a genuine problem, regardless of whether you are a man or a woman. In most situations, the issue stems from a lack of personal cleanliness. Age, heredity, and pre-existing health issues are all factors to consider. There are, nonetheless, several blunders that keep us from decreasing belly fat. Let's have a look at the four mistakes you should avoid in order to succeed.
Insufficient physical activity
Physical activity, when combined with a healthy diet, is the key to losing visceral fat. As a general rule, it is essential to select a sport that is appropriate for one's age and physical condition, but a mix of cardio and muscle building has proven to be the most effective.
Lack of sleep
Sleep deprivation can result in weight gain. This is due to the fact that lack of sleep has an influence on the metabolic and endocrine systems, which leads to a rise in fat mass. Furthermore, lack of sleep decreases the synthesis of the satiety hormone leptin, which stimulates hunger.
Consumption of alcohol
Alcohol, even in little doses, can have a negative influence on the liver and weight. Furthermore, the calories consumed by alcohol are deposited immediately in the stomach. Furthermore, alcoholic beverages encourage snacking, particularly fatty, salty, and sugary meals, which contributes to weight gain, particularly in the belly. Remember to keep your alcohol consumption to a minimum.
Breakfast is believed to be the most essential meal of the day for a reason. After a night's sleep, the body eventually demands energy. Furthermore, missing the first meal might lead to cravings throughout the day, which are often for high-calorie items.