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When we want to improve our health, be it for a new year’s resolution or enhanced longevity, many of us focus on weight loss. Want to get the biggest health bang for your buck when it comes to losing weight? Then understanding ‘where’ you store those extra pounds is an important part of the equation. People can carry their excess weight in different places on the body – all over, on the hips and thighs, or around the waist. The fat stored deep in the belly, known as visceral fat, is the most dangerous kind. Unlike subcutaneous fat, which sits just beneath the skin, visceral fat wraps around internal organs, posing significant health risks that go beyond aesthetic concerns.
Visceral fat, also known as intra-abdominal fat, resides within the abdominal cavity, surrounding vital organs such as the liver, pancreas, and intestines. Unlike subcutaneous fat, visceral fat is metabolically active, producing hormones and inflammatory substances that can negatively impact various bodily functions and promote “inflammaging.” This term has been widely used in longevity medicine since decreasing inflammation is one of the best things you can do to slow the aging process and increase longevity!
Now get into discussing the dangers of visceral fat and why addressing it is crucial for overall health, well-being, and longevity.
Health Implications of Visceral Fat:
Increased Risk of Chronic Diseases:
One of the most significant dangers of visceral fat is its association with chronic diseases. Studies have linked excess visceral fat to an increased risk of type 2 diabetes, heart disease, dementia, and certain cancers. The substances released by visceral fat can interfere with insulin sensitivity, leading to insulin resistance and ultimately contributing to diabetes and poor metabolic health.
Cardiovascular Complications:
Visceral fat doesn’t just affect organs directly; it also plays a role in cardiovascular health. The inflammatory molecules released by visceral fat can contribute to the development of atherosclerosis, a condition where fatty deposits accumulate in the arteries, potentially leading to heart attacks and strokes.
Hormonal Imbalances:
Since visceral fat is metabolically active, the hormones produced by it can disrupt the body’s hormonal balance. For example, elevated levels of cortisol, a stress hormone, are often associated with excess visceral fat. This hormonal imbalance can also contribute to issues such as sleep disturbances, mood swings, and increased cravings for unhealthy foods, further hindering belly fat loss efforts.
Liver Health:
Visceral fat is closely linked to non-alcoholic fatty liver disease (NAFLD). As the liver is a vital organ responsible for various metabolic processes, the infiltration of fat can impair its function and lead to liver-related complications. Moreover, when fat is located so physically close to the liver, the fat can be turned into cholesterol and can then enter the bloodstream where it collects along the arterial walls, ultimately leading to atherosclerosis, or a hardening/narrowing of the walls of the arteries.
You may be more likely to get health problems from visceral fat if:
- Your waist is >40 inches if you are a woman
- Your waist is more than > 35 inches if you are a man
Now that we better understand some of the health implications of having visceral fat, who’s ready to try and get rid of it?
Your detailed guide to say goodbye to visceral fat:
1) Eat a Healthy Diet:
• Try a low-carb diet: embrace whole foods, including low-glycemic fruits, vegetables, lean proteins, healthy fats, and moderate amounts of whole grains. These nutrient-dense choices provide essential vitamins and minerals without excess calories.
• Limit Processed Foods: Minimize the intake of processed and sugary foods, as they contribute to visceral fat accumulation.
2) Get Regular Exercise:
• Aerobic Exercise: Engage in regular aerobic exercises such as brisk walking, jogging, cycling, or swimming. Aim for at least 150 minutes of moderate-intensity exercise per week.
• Strength Training: Include strength training exercises 2-3 times a week to build muscle mass, as muscle burns more calories at rest and helps in reducing fat
3) Do Interval Training:
• Incorporate high-intensity interval training (HIIT), which involves short bursts of intense exercise followed by periods of rest. This can be a very time-effective way to burn calories and reduce visceral fat. Some of my personal favorite HIIT studios include: Fhitting room, F45, Barry’s Bootcamp, and Rumble Boxing.
4) Practice Stress Management:
• Mindfulness Practices: meditation, yoga, or deep breathing exercises are important to keep stress at bay as chronic stress can contribute to visceral fat accumulation.
• Healthy Outlets: Find healthy outlets for stress relief, such as engaging in hobbies, spending time in nature, or connecting with loved ones.
5) Get Adequate Sleep:
• Consistent Sleep Schedule: Aim for 7-9 hours of quality sleep per night, maintaining a consistent sleep schedule. Inadequate sleep can lead to weight gain and visceral fat accumulation. We tend to make healthier choices both with our diet and exercise routines when we are well rested!
• Optimize Sleep Environment: Create a relaxing sleep environment by minimizing light, noise, and electronic device use before bedtime. Check out Dr. Lipman’s 9 tips for better sleep.
6) Focus on Hydration:
• Drink Water: Stay adequately hydrated by drinking plenty of water throughout the day. Sometimes, the body can mistake thirst for hunger, leading to unnecessary snacking. So next time you feel the urge to pick up that bag of chips or a candy bar, try drinking a large glass of water first!
7) Avoid Alcohol:
• Limit alcohol consumption, as excessive alcohol intake can contribute to visceral fat accumulation. Instead try opting for a fun mocktail!
8) Incorporate Healthy Fats:
• Omega-3 Fatty Acids: Include sources of omega-3 fatty acids in your diet, such as fatty fish, flaxseeds, and walnuts. These healthy fats are associated with reduced visceral fat, help to combat inflammation, and are cardioprotective. Healthy fats also support brain health, eye health, mental health, and promote glowing skin!
9) Get Regular Health Check-ups:
• Monitor Health Parameters: Regularly check your blood pressure, cholesterol levels, and other blood biomarkers. Addressing any underlying health issues is essential as they can contribute to visceral fat accumulation and general weight management.
10) Talk with a Functional Medicine Practitioner:
• If you have concerns about visceral fat or existing health conditions, consult a healthcare professional or an integrative nutritionist for personalized advice and guidance.
Remember, consistency is key when it comes to reducing visceral fat. Adopting these lifestyle changes and maintaining them over the long term will contribute to a healthier, happier, and longer life.
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