How to Lose Visceral Fat | The Science Behind Targeting Visceral Fat?

What is visceral fat? Visceral fat is the fat found deep inside your abdominal cavity. It surrounds important organs, like your stomach, liver, intestines. And although some levels of visceral fat are healthy and serve as a way to protect your organs, too much visceral fat can lead to serious health issues like diabetes and heart disease. Just because you can’t see the fat doesn’t mean your organs are not surrounded by it. And Fat cells do more than simply store energy and keep us warm. They also produce hormones and inflammatory substances.s visceral fat bad? Visceral adipose tissue produces more proinflammatory cytokines like (TNF-alpha, and IL-6) and less adiponectin. That’s a problem because, these changes impact insulin resistance and puts us at risk of developing atherosclerosis. Why is visceral fat bad? There is a theory about visceral fat called the portal theory that explains how visceral fat releases inflammatory markers and fatty acids that end up traveling down the portal vein into the liver, which in turn may cause fat buildup in the liver making the liver become insulin resistant which leads to type 2 diabetes. How to tell if its visceral fat? Visceral fat makes the belly stick out or gives a person an ‘apple’ shape. So you’ll store more fat in the upper region (belly and chest. But if your pear shaped, you’ll tend to store the fat in the lower extremities for example: (hips, thighs, and buttocks) as subcutaneous fat. How to measure visceral fat? Men aim for a Waist circumference of less than 40 inches or 102 cm and for women aim for less than 35 inches or 89 cm. We tend to base our results off a scale, which is not reliable, its helpful but you shouldn’t base your results only on a scale, which we know can fluctuate up to 5 or 6 pounds per day. Is visceral fat hard to lose? Although you cant directly target a certain area of fat in the body, for example, only the belly, or only the flappy arms, or the double chin, what we do know is that Visceral fat can be easier to lose than subcutaneous fat. This is because its believed that it metabolizes quicker and your body can get rid of it in sweat and urine.How to lose visceral fat 1.) Avoiding those sneaky Trans Fats that can still be out there. Now if youre in the US, the fda has banned them. But heres the catch, some products label their products “trans-fat-free” as long as there are fewer than 0.5 grams of these fats per serving. And if youre outside the us, trans fats can be part of your daily diet and you might not even know it. 2.) Increase your soluble fiber intake. Only 5% of men and 9% of women are getting the recommended daily amount of dietary fiber. That means more than 90% of us aren’t getting enough fiber. 38 grams a day for men, and 25 grams a day for women. And if youre 51 or older, than its lowered to 30 grams a day for men, and 21 grams a day for women. 3.) Reduce your stress levels. Not eliminate stress, because stress is important for survival and We all need stress in order to get out of dangerous situations, but not everyone can turn off these responses when that stress is no longer needed. Some research shows us that This may be even harder for Women who already have large waists in proportion to their hips, which we refer to as the hip to waist ratio, which is a marker of visceral fat.https://www.youtube.com/@ArsalanAspires