How effective can your anti aging fat loss program get rid of visceral fat? As we all know, the visceral fat or your tummy bulge is the most challenging part in your weight loss and body sculpting or body shaping goals. Aside that it changes your waistline from medium to an oversized measurement, it deeply sets into your abdomen at a high risk to spread around your organs and in the other areas of your body. Yes, it is true, getting rid of the visceral fat may not be as easy as those fitness trainers have been telling you. So far, it hasn’t worked much for me. You can lose weight, stay healthy, and feel good, but may not be able to eradicate that bulging tummy problem completely.
But hey, wait a minute, I just read the Duke University study published on the September 2005 Medical News Today revealed that most participants who jogged daily, or performed a high intensity aerobic exercise, up to 20 miles weekly, lost the most fat around the waistline. So, if you remain inactive for much longer than you have now, you would more likely pile on the fat. Isn’t that scary?
Researchers defined the visceral fat as the fat that is located in the abdominal cavity or stomach area, and also, surrounds your vital organs. They hypothesized that the more visceral fat you carry, the higher would be your probability rate of developing insulin resistance which leads to Type 2 Diabetes, heart disease, and other kinds of metabolic syndrome.
The truth is, fat doesn’t just store calories. It is a living tissue capable of producing and releasing hormones. The visceral fat is a product of your diet and lifestyle. Visceral fat is the fat stored around your organs, such as the liver, pancreas, and intestines that produces a bulging belly.
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The formation of the visceral fat is partly determined by the person’s genetic makeup, healthy eating habits, lifestyle, and fitness level. Do not think that being thin can free you from producing visceral fat.
Eating an unhealthy diet and sporting an inactive lifestyle may turn your muscle into fat, which includes a very high level of visceral fat. People who tend to get more fat in their midsection may have more visceral fat.
Visceral fat looks like an extra padding on your buttocks, thighs, and belly. It lies deeper beneath the muscles and surrounds your vital organs.
An excess belly fat means an excess risk of diabetes, cardiovascular disease, and even cancer. The human body can only store about 1,200 calories each day, depending on his needs and activities. In excess of the need on any given day, the surplus goes into storage.
Photos from Pixabay
Body fat is an energy reserve. Once the glycogen tanks are filled, the rest goes into fat. The constant surplus of calories would translate into rampant obesity in less time.
The visceral fat, usually accumulates quickly, but also disappears easily when you start to change your lifestyle, diet, and develop a good shape up fitness program. A good indicator of the visceral fat is your waist measurement, which is cheaper than the MRI scan.
Although there are no known reasons why the visceral fat is being stored by the body, stress has been found to be the biggest contributor of where your fat is being stored by your body. Belly fat tends to result in higher levels of stress hormones, such as the cortisol and the adrenaline.
These hormones oppose the work of insulin, which make the insulin levels rise. Unfortunately, higher levels of insulin favor the deposition of even more fat around the middle. Your fat just don’t sit there. It is a living cell that communicates with the rest of the body and the brain using chemical messengers or hormones.
These hormones affect the levels of other hormones over time. Insulin resistance is a very common metabolic mess. The insulin resistance may mean getting diabetes real soon. Both the carbohydrates and proteins in the diet trigger a release of insulin.
Cheaper ways to get rid of visceral fat
Exercise every day. Exercise influences your metabolism and may make metabolic changes to visceral fat within half an hour, which makes obesity weight management a bit easier.
The study said that a brisk 30 minute walk for at least 6 times a week can help prevent the accumulation of the visceral fat. However, more exercise can actually reverse the amount of visceral fat. Jogging 17 to 20 miles a week may seem a lot, but the participants were soon able to run those amounts and saw a drop of their visceral fat levels by 6.9% in 6 months. The subcutaneous fat also dropped by 7%.
Let us make one thing clear. Not all belly fat can be visceral fat, it can be also a subcutaneous fat. Subcutaneous fat is stored under the skin, just like what you see on your arms and legs. Fortunately, the visceral fat is receptive to changes in your diet and lifestyle. With each pound you lose, you also lose some visceral fat.
The best way to get rid of visceral fat is to perform both cardio exercises and strength training in your anti aging fat loss program. Exercise at least 30 minutes every day if you can make it. Running burns fat faster, while the strength training burns your calories over time as you build your muscles and consume more energy.
Reduce stress. You should know that the stress hormone cortisol has the ability to increase the storage of visceral fat. Stress management to reduce your stress levels is essential in losing your visceral fat. Chronic stress experienced over a long period of time is considered not only dangerous, but can raise your risk for heart disease, diabetes, mental disorders, and autoimmune diseases.
It is usually tied to weight gain and poor eating habits. All of these can take a toll on your metabolism and ability to control levels of body fat. The large amount of stress from work, lack of sleep, finances, and relationships can be reduced by spending time outdoors and keeping up with fun hobby, such as travel photography.
Eat smart. Eating more and more processed food and packaged goods, with a decrease in fresh plant foods, plus an over consumption of high calorie foods can drastically raise your visceral fat and weight. Eliminate processed food, sugar, and grain in your diet.
By shifting calories to foods rich in monounsaturated fat, you are able to lower insulin levels and improve blood triglycerides even before weight is lost. Lower levels of insulin facilitate weight loss and reduction of visceral fat, the belly fat in particular. Choose a good everyday healthy diet meal plan and recipes from low carb low sugar diet programs.
All diets that restrict calories can induce weight loss, but not all diets can do so healthfully. Your diet should go beyond just weight loss and address the hormonal imbalances that contribute to the accumulation of dangerous intra-abdominal fat.
Sleep at least 8 hours a day. Lack of sleep can lead to accumulation of fat and an increased stress level. Get at least 7 to 9 hours of quality sleep every night. Sleeping at 10 pm would do you good because the anti aging tissue repair and muscle building usually happens at around 10 pm to 2 am.
Eat less, move more. A sedentary lifestyle can make you fat. When this fat is stored close to the vital organs, it is easier for it to get into the bloodstream, and circulate through the body. The result would be clogged arteries, hypertension, and even problems with metabolic functions in the body.
Mind your weight. The fat that surrounds your vital organs is metabolized by the liver and turns it into cholesterol in the blood. If you are overweight, chances are you have a high level of visceral fat.
Individuals who are obese and overweight usually suffer from serious diseases, such as diabetes, heart disease, and hypertension than those who stay lean. Underestimating the threat from obesity is to invite calamity.
Stop smoking. Smoking may make you carry more visceral fat in the abdomen. Given the metabolic effect of smoking, it is expected that the greater the number of cigarettes smoked, the lower the smoker’s body weight. However, cross-sectional studies indicate that heavy smoking could be associated with a greater risk of obesity.
Overall, the study indicates that smoking is most often positively related to body weight and that heavy smokers are more likely to be overweight or obese than are light smokers. In a 2009 study from the Netherlands, they found that smokers had more visceral fat than the nonsmokers. The smoking habit is an important risk factor of visceral fat accumulation and progression of subclinical atherosclerosis in women.
In another study of about 283 visitors to university hospitals in South Korea, it was found that although smokers did not show significant difference in their mean body mass index than those who never smoked, they showed more metabolically adverse fat distributions with increasing smoking amounts. The study, which controlled for age, alcohol consumption, and exercise, demonstrated that smoking increases abdominal and visceral fatness in smokers. The positive association of abdominal obesity with smoking is primarily mediated by an increase in visceral fat.
Stop drinking. Limit alcohol intake. This leads to the formation of a beer belly. Moderate alcohol consumption correlates with the abdominal distribution of body fat, most likely due to an enlarged visceral fat area, and increased plasma androgenicity, or higher total and free testosterone levels, in adult healthy women.
Too many calories can turn your trim waistline into a belly that protrudes over your pants. Any kind of calories, from alcohol, sugary beverages, or oversized portions of food, can increase belly fat. Beer gets the blame because alcohol calories are so easy to overdo.
A typical beer has 150 calories. If you down several in one sitting, you can end up with a serious calorie overload. When you take in more calories than you are able to burn, then your body stores the excess calories as fat.
On the other hand, alcohol can increase your appetite and make you more likely to cave in to a greasy post pub takeaway. While you are drinking, your liver stops burning fat in order to break down alcohol.
Do strength training, build muscle. Building muscle directly fights visceral fat. The best way is to perform strength training. Anaerobic bursts of intense exercise are great fat burning exercise, such as sprint burst training.
Can you live without or with less of these?
- Sugar and high fructose corn syrup
- Artificial sweeteners (fools the brain, blood sugar level drops, the cycle continues)
- White flour (pizza, white bread, pasta, cookies, cakes, pies, donuts, anything with white flour)
- White rice
Our common problem? Regardless, of how you try not to eat much and follow several diet meal plans, the bulge is still there, simply because getting a flat belly goes back to food, attitude, lifestyle, and information.
The belly starts letting us down around age 40. Sometime, between 35 and 55, the belly pooches, puffs, and starts spilling over our waistbands. Whatever you do, with much frustration, the fat may disappear from your breasts and face, but the stubborn belly stays put.
Because of its proximity to the heart and liver, the excess visceral fat can increase your risk of all sorts of diseases. Fat that collects deep within the central abdominal area of the body is especially dangerous. Differences in the fat mobility play a good part in raising your risks.
When the visceral fat is released into the bloodstream, it makes a significant contribution to the LDL cholesterol, which can gradually increase your heart disease risk. Another threat is the inflammation. The fat activates a cascade of metabolic events that results in inflammation.
The visceral fat is more difficult to lose. That is the most frustrating part. You can cut calories and exercise religiously and still be left with too much of it. You can dispel this though by eating the right food.
Well, if you have the dollars, you can do it the easy non-surgical way. It may be expensive, but not as expensive as going into surgery. Science is real and it can do the magic any time. I believed it is every one’s dream to zap belly fat and look ripped, if possible.
Count your calories now, visceral obesity is truly evil
It lies deep inside your abdomen and surrounds your liver, heart, intestines, and kidneys. It hangs in a separate double flap, off the ends of the stomach.
Among obese people, the flap is inches thick, fused, and hard like cake. The visceral fat lies out of reach and stays in the spaces between the abdominal organs.
You simply need to eat better, move your body more with regular exercise, and lower your intake of saturated fats, including meat and poultry. Visceral fat would go away if you are able to maintain the discipline.
The plan is pretty simple. Eat whole foods in sensible portions. Whole foods are unprocessed or processed very little and very close to their natural state.
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Jung, H. K., Kyung, W. S., Yeong, S. Y., Sang, Y. L., Sung, S. K., & Sang, W. O. (2012). Cigarette smoking increases abdominal and visceral obesity but not overall fatness: An observational study. PLOS One https://doi.org/10.1371/journal.pone.0045815
Nordqvist, C. (2005). Dangerous visceral fat builds up if you don’t exercise, can go down if you do. Retrieved from Medical News Today.
Sizer, F. & Whitney, E. (2008). Nutrition: Concepts and Controversies, volume 10. Belmont, CA: Thomson Higher Education.
Vaccariello, L. (2008). A breakthrough plan from the editors of prevention: Flat belly diet. New York: Rodale.