In an attempt to garnish our looks, we tend to focus on the bodily façade and problems like excessive belly, thigh, or arm fat. You can pinch and inch it, yet under the surface an even more sinister menace awaits. It is called visceral fat, a threat which is harder to pinpoint, as it is located around the internal organs in the abdominal region. It is the notorious power behind many health issues, so it is time to dismantle its ominous framework.
Unmasking the malefactor
A high amount of visceral fat does not only swell your abdomen and make the belly larger. It impedes the normal functioning of the liver, and hinders the hormonal communications between vital organs. This can result in insulin resistance, the initial phase of developing diabetes. What is more, larger deposits of this fat are accompanied by higher blood pressure, cholesterol levels, and heart disease. The list goes on, and visceral fat is also linked to breast cancer, Alzheimer’s disease, stroke and dementia.
Know thy enemy
Luckily, there are ways to deal with the accumulation of this perilous fat. First off, one has to get to know the enemy in order to face it. In this case, the only sure way to identify visceral fat is an MRI or CT scan. This can be expensive, but there is another trick to spot the sneaky fat. Namely, a waistline greater than 40 (for men) and 35 (for women), indicates that you may have more visceral fat than prescribed for good health. Hence, maintaining optimal weight enables you to avoid negative consequences.
A game plan
A solid nutritional plan is a great way to accelerate the weight loss process and supply your body with the fuel necessary for bodily functions. Stick to fresh fruits and vegetables, lean protein, complex carbohydrates, and a bit of fiber. Monitor daily fat intake, and set it between 20 and 30 percent of the total consumed calories. Try to cook with olive, canola, or peanut oil. It contains monounsaturated fats, the ones that can be considered “good”, when used in moderation.
Weight of the problem
Taking a walk every day is fine, but it will take more than that to achieve your goals. Burning calories requires you to exercise at least 30 minutes a day. A weight loss that equals five to ten percent of the total weight should do the trick. Of course, this means that the amount of burnt calories needs to be greater than the calorie intake. For example, those who aim at losing a pound a week must attain a calorie deficit of at least 500. To grasp the facts and figures, you can use online calculators.
Full steam ahead
Even with intense exercise, the results will take time. Be patient, and make an effort to motivate yourself. Many people run out of steam, and decide to throw in the towel because of the sluggish progress. But, the good news is that even a modest weight improvement will have an impact on the visceral fat level and overall health. If you still have not dispelled your concerns, do an online doctor consultation, or search the web for scientific medical information. Taking the science-backed approach, one cannot ever go wrong.
Silent but deadly
Visceral fat is a silent, but deadly companion. Even if everything seems fine on the surface, it might be that you are carrying excess visceral fat. In that case, one has to muse on a proper workout and nutrition plan. Tackling the problem this way helps you lower the risk of developing many health conditions. You will not be able to witness results overnight, but in the long-term, you will reap many health benefits. Ultimately, this brings forth a positive change in life and spurs the process of building strong, empowering habits.