Visceral fat, also known as intra-abdominal or organ fat, is a type of fat that is stored deep within the abdominal cavity. It surrounds and cushions vital organs such as the liver, pancreas, and intestines. Unlike subcutaneous fat, which is the fat stored just beneath the skin, visceral fat is not visible and is not easily palpable.
Visceral fat serves important functions in the body, such as providing a protective cushion for organs and helping to regulate certain metabolic processes. However, excessive accumulation of visceral fat can be detrimental to health.
High levels of visceral fat are associated with increased risk factors for various health issues such as heart diseases, diabetes, metabolic syndrome, and fatty liver diseases. Additionally, studies have suggested that high levels of visceral fat may increase the risk of certain types of cancer, including colorectal cancer and breast cancer.
The stubborn excessive visceral fat can be get away with by adopting a balanced diet. Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Also, Minimize your intake of sugary foods and drinks, as well as foods made with white flour.
Moreover, Be mindful of portion sizes to avoid overeating, even with healthy foods. Apart from that, include sources of healthy fats like avocados, nuts, seeds, and olive oil in your diet. These fats can help regulate your metabolism and reduce inflammation.
Besides a balanced diet, some physical activity is also a necessary prerequisite if one is quite serious about cutting down on excess visceral fat. Engage in regular aerobic activities like walking, jogging, cycling, or swimming. Aim for at least 150 minutes of moderate-intensity exercise per week.
Besides, incorporate resistance training to build muscle mass, which can increase your resting metabolic rate and help reduce visceral fat. One can go for stress-reducing techniques as well such as meditation, deep breathing, and yoga. Above all, including high-fiber foods like fruits, vegetables, whole grains, and legumes in your diet is indispensable to fighting visceral fat because fiber helps promote feelings of fullness and supports healthy digestion.
