Diet and Nutrition 2022

Visceral fat: what é, risks, causes and how to eliminate

Table of contents:

Visceral fat: what é, risks, causes and how to eliminate
Visceral fat: what é, risks, causes and how to eliminate

Visceral fat is a type of fat that is located in the abdominal cavity, close to some vital organs, and is associated with a higher risk of developing cardiovascular diseases, especially heart attack and atherosclerosis, because this type of fat can also be deposited in the heart.

The accumulation of this type of fat happens mainly due to unhe althy lifestyle habits, especially with regard to eating high in sugar, fat and processed foods and the lack of physical activity.

Thus, it is important to adopt he althier lifestyle habits that help to prevent the accumulation of visceral fat and, consequently, reduce the risk to he alth. do aerobic physical activity on a regular basis.

Risks of visceral fat

The presence of large amounts of visceral fat can interfere with the functioning of some organs, because fat can also be accumulated in some organs such as the liver, stomach, intestine and heart, in addition to favoring the development of resistance insulin, increasing the risk of diabetes.

Thus, the presence of visceral fat can have consequences for he alth due to the increased risk of developing some diseases, such as:

  • Cardiovascular diseases such as heart attack and atherosclerosis;
  • Type 2 diabetes;
  • Hepatic failure;
  • Gastrointestinal changes;
  • High blood pressure.

Thus, it is important that the general practitioner or cardiologist be consulted, as well as a nutritionist, so that an evaluation is carried out in order to identify the levels of visceral fat, possible causes and, thus, to indicate measures that help eliminate visceral fat and prevent risks.

Main causes

The accumulation of visceral fat can happen mainly due to unhe althy lifestyle habits, such as a sedentary lifestyle and a diet rich in fat and sugar. Thus, as the diet is unhe althy and there is no use of fat and carbohydrate as a source of energy, it is possible that there is accumulation in the body.

In addition, the presence of large amounts of visceral fat may also be related to poor sleep quality and high levels of the hormone cortisol, which may result in increased weight and abdominal circumference due to fluid retention and redistribution of fat in the body and increase in sugar levels due to stimulation of the liver to produce glucose.

How to lose visceral fat

To effectively eliminate visceral fat, it is important to adopt he althier he alth habits, such as daily physical activity and a low-calorie, sugar-free diet, according to the nutritionist's guidance.Thus, it is possible to favor the elimination of visceral fat and prevent the deposition of fat in the organs.

1. Feed

To eliminate visceral fat, it is important to have a low-calorie, low-sugar diet, as this way it is possible to prevent more fat from accumulating in the body, which should be indicated by the nutritionist according to the amount of visceral fat accumulation and risk of disease development. Thus, some foods that can be consumed on a daily basis are:

  • Apple, pear, strawberry, kiwi, pineapple;
  • Chad, spinach, lettuce, kale, arugula;
  • Pumpkin, celery, zucchini, cucumber, beetroot, tomato, onion;
  • Fish such as hake, sole, sea bass, sea bream;
  • Chicken or turkey meat;
  • Almonds, walnuts, hazelnuts, chia, flax, pumpkin or sunflower seeds.

In addition, thermogenic foods such as cinnamon, coffee, ginger or green tea, for example, can be added to the diet to help speed up metabolism and facilitate fat loss. Discover other thermogenic foods that can help you lose visceral fat.

Very sweet fruits such as persimmons, grapes or figs should not be consumed by those who want to lose visceral fat, as they already contain a lot of sugar. In addition, other foods that should not be consumed are sausages, fried foods, cakes, cookies, chocolates, candies, soft drinks, ready meals, sauces, pizzas, lasagnas and alcoholic beverages, because in addition to having a lot of calories, they favor the accumulation of fat in the body..

Check out the following video for other diet tips to eliminate fat:

2. Exercises

Exercise is fundamental in the process of eliminating visceral fat, as it helps to stimulate metabolism and, consequently, fat burning.However, for visceral fat to be effectively eliminated, it is important that aerobic exercises are practiced, especially those that help improve physical conditioning, promote cardiovascular he alth and favor the development of muscle mass at the same time.

Among aerobics, you can practice running, swimming, cycling and jumping rope, or exercises with greater intensity such as HIIT, crossfit and functional circuits, for example, being important to do at least 30 minutes a day. Check out the best exercises to burn visceral fat.

How to measure visceral fat

It is important that before starting the process of visceral fat loss, it is important to assess the amount of body fat, which can be done by performing computed tomography, magnetic resonance imaging, ultrasound or through measurement of the abdominal circumference, which in men should not be more than 94 cm and in women should not be more than 80 cm.

When the abdominal circumference is greater than these values, there is a greater amount of accumulated fat and a greater risk of developing complications, especially cardiovascular diseases. After knowing your waist values, enter this online calculator to know your risk of having cardiovascular diseases:

In addition to the examinations and measurement of the waist-hip ratio, during the consultation the doctor or nutritionist can also perform the bioimpedance test, which allows checking the person's body composition in general, including the amount of fat accumulated in the body. See in the video below how it is done and how to understand the result of bioimpedance:

Liposuction eliminates visceral fat?

Although it is a surgery that eliminates belly fat, liposuction only removes the fat that is below the skin, not removing the visceral fat, which is deeper in the abdomen, next to the organs.

In many cases, after liposuction, the amount of visceral fat can even increase if the patient does not practice physical activity regularly, as there are not so many fat cells under the skin and excess food ends up being stored in the visceral fat.

Popular topic