Researchers have found that too much visceral fat is linked to high blood pressure, sleep apnea, diabetes, stroke, and heart disease.
But what is visceral fat, and why is it so dangerous to your health? More importantly, how do you get rid of visceral fat if you're carrying too much?
The reason excessive visceral fat can increase the risk of heart disease, cancer, and type 2 diabetes is because of how close it is to a major vein - called the portal vein - that heads to your liver.
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Moreover, belly fat is thought to manipulate some of the hormones, like leptin, that control our hunger. And people who are obese have been found to have elevated levels of leptin, subsequently causing them to feel hungry more often, which could lead to more weight gain in the long-run.
According to Harvard Medical School, you're at high risk of excess visceral fat if you're a man with a waist circumference of over 40 inches or a woman with a waist circumference over 35 inches or more.
It can be tricky to tell if you're losing visceral fat, since you'll likely be losing subcutaneous fat too. According to Michael Russo, MD, bariatric surgeon at MemorialCare Surgical Weight Loss Center, keeping track of your BMI and waist circumference are the best ways to tell if you are losing visceral fat.
"Diet is about 80% of the equation. Exercise is also very important - getting your heart rate up for 30 minutes a day, every day," says Russo.
The type of exercise isn't as important as focusing on just getting your heart rate up and working up a sweat. Strength training, cardio, and other forms of exercise will do the trick. If you find yourself having trouble exercising regularly, start by taking long walks around your neighborhood to work yourself up to more rigorous exercise.
With these changes, it is possible to lose visceral fat at a reasonable pace. Though how your body may lose fat depends on factors such as genetics.
Weight loss is individualized. It will depend on how much visceral fat you have to lose and how your body loses fat. However, according to the Mayo Clinic, cutting calories and exercising at least 30 minutes a day is the best way to approach losing visceral body fat. By sticking to a healthy diet and regular exercise, you should begin to notice a difference within a few months' time.
Other surgical options that aren't quite as effective as bariatric surgery, include balloon-based therapies, which can help limit the amount of food you eat by making you fuller faster.
Losing visceral fat takes time and effort. A low-carb diet and moderate exercise will help you shed any excess fat around your midsection.
However, an excess of belly fat can cause long-term adverse health effects. It's best to consult your physician to see if your belly fat is putting you at risk for heart disease or other health problems.
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Why losing visceral fat is so important for your health - here's how to do it and what to expect - Business Insider India
