How to “drop” visceral fat, doctors say: eat this, not that

Visceral fat is a hidden health problem that is not talked about enough! Visceral fat is found deep in the abdomen and envelops vital organs causing serious problems such as some cancers, strokes and type 2 diabetes. Even if it’s nothing you can see or touch, it is likely to be there, even if you are thin. Several factors cause visceral fat such as stress, poor diet and lack of sleep. Eat this, not that! health spoke to experts explaining how to tell if you have visceral fat and how to lose it. Read on and to ensure your health and that of others, don’t miss these Sure signs you’ve already had COVID.

Female doctor measuring waist of overweight woman with measuring tape in clinic.
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Dr. Stacie J. Stephensonaka “The VibrantDoc”, a recognized leader in functional medicine and author of the new self-care book Vibrant: an innovative program to gain energy, reverse aging and illuminate, reveals, “If your belly sticks out but is hard, not soft, and it doesn’t go up and down like it would bloat but it always sticks out, you probably have excess visceral fat. Visceral fat develops under the muscle layer rather than over the top. top, so you can’t pinch it. Another good way to know if you have excess visceral fat is to calculate your waist-to-hip ratio. Measure your waist at the narrowest part and measure your hips at the fullest part. Divide your waist measurement. your waist for your hip measurement.If your number is above .85 for women or .95 for men, you probably have excess visceral fat, even if you are not overweight.

You could also do an MRI to determine the presence and amount of visceral fat, but it’s expensive and wouldn’t be covered by insurance. “

woman choosing healthy apple instead of junk dessert as a food swap to cut calories
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Michael Mathews is a fitness and nutrition expert and author of the next book Muscle for Life – become lean, strong and healthy at any age, says, “The only way to lose a significant amount of visceral fat is to maintain a calorie deficit. That is, eat fewer calories than you burn. Although it is possible to lose some visceral fat through exercise alone (see next point ), losing an inch of visceral fat is not child’s play and also requires you to change your diet. she studies found that men and women who ate 800 to 1,000 calories a day for eight weeks reduced visceral fat levels by about 30 percent on average. While I don’t recommend keeping calories that low (a good rule of thumb is to eat 10 to 12 calories per pound of body weight to lose fat), it illustrates how important and powerful a calorie deficit is for losing visceral fat weight quickly. “

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According to Mathews, “Exercise regularly and try high intensity interval training (HIIT). Research Shows that any type of exercise will help you reduce visceral fat levels and aerobic training tends to be the best at this. What’s more, Education they also show that high-intensity interval training appears to be particularly effective in breaking down visceral fat stored in the liver, which is associated with many health problems. In other words, one gram of fat stored in the liver will cause more damage than a few grams of visceral fat stored around other organs, which is why it’s wise to do some HIIT training to get rid of it as fast as possible. “

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Training with fire hydrant to firm up the buttocks
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“Resistance training has a protective effect on your muscle mass when you have a calorie deficit, which means your body is “forced” to break down fat instead of muscle, “Mathews shares.” It also burns a lot of calories, which helps increase the size of the calorie deficit. “

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Mathews states, “While having high levels of any type of body fat is unhealthy, visceral fat is particularly harmful. It is associated with many diseases and dysfunctions including diabetes, insulin resistance, high blood pressure, heart disease, metabolic syndrome, and more. Scientists are still not entirely sure why this is, but one theory is that visceral fat releases large amounts of inflammatory proteins into the bloodstream, which are particularly harmful to the liver. ”

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“The most reliable way to know if you’ve lost visceral fat is to measure your waist circumference weekly,” says Mathews. “This is useful because your waist size is a reliable indicator of visceral fat levels regardless of what is happening with your weight. To properly measure your waist, do the following in the morning, naked, after using the bathroom. and before you eat or drink anything. Wrap a tape measure around your bare stomach, right at the navel level, and make sure the tape is straight (parallel to the floor) and snug, but not so tight that it compresses the skin . Inhale, exhale until lungs are mostly empty and with relaxed stomach (without sucking it in), record the number somewhere within reach (training diary, notepad app, cloud document, etc.). It’s best to measure your life like this at least once a week. You can do it every day as well, but generally it’s not necessary because the weekly changes will be too small to matter. ” And to protect your life and that of others, don’t visit any of these 35 places where you are most likely to catch COVID.

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