I’m a doctor and here are the best ways to lose visceral fat, including managing your gut health – eat this, not that

Viscera Fat is a health problem that not many people know about, but it can be fatal. It’s hidden deep in your belly and surrounds your vital organs, which can lead to some types of cancer, heart disease, and more. Anyone can have visceral fat regardless of your body type and shape — even someone with a flat stomach. According to the Cleveland Clinic“Visceral fat makes up about 10% of body fat. You can find out your level of visceral fat by calculating your total body fat percentage and then removing 10%. If your body fat percentage is higher than recommended, your visceral fat will also be in the range.”

Visceral fat is very different from visceral fat subcutaneous fat. Dr.. Jagdish KhepchandaniM.D., MBBS, Ph.D., professor of public health at New Mexico State University, explains, “One major type of body fat is subcutaneous fat that people can pinch and feel on their arms, legs, chest, and stomach. This type of fat shows up as fat in people on their It is fat around the stomach area, but the most dangerous known as visceral fat is invisible because it covers the abdominal organs and accumulates deep in the body.”

Dr.. khepchandani He adds, “While both types of fat are related to each other (for example, an increase in one is associated with an increase in the other), visceral fat may be associated with higher levels of health problems, chronic disease, and premature death from cardiovascular disease or stroke.” There are many ways visceral fat threatens longevity, for example, Visceral fat is directly associated with elevated total cholesterol, LDL (bad) cholesterol, release of inflammatory biochemical markers, and insulin resistance. It is also close to the blood vessels that can transport this fat to the parts of the body.”

Eat This, Not That! Health spoke with experts who share what to know about visceral fat and how to get rid of it. Read on — and to ensure your health and the health of others, don’t miss these Sure signs you already have COVID.

A woman demonstrates the concept of reducing your gut after 40 workouts
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Dr. Sepehr Lalazari is a Bariatric Surgeon and Weight Loss Specialist with Dignity Health St. Mary’s in Long Beach And the Special training Says , “It is important to understand what visceral fat is because it is the most dangerous type of fat because it is negatively linked to our health. Visceral fat is the fat that surrounds our organs and is located deep in the abdomen and cannot be seen. The more visceral fat you have, the more likely you are to develop chronic diseases such as type 2 diabetes, heart disease, fatty liver disease, and stroke. “

Dr. William Lee, MD, scientist, president and medical director of the Angiogenesis Foundation, and author of the forthcoming book Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, Live Longer. “Visceral fat is a type of fat that’s normally found in your belly in small amounts like packing peanuts in a box,” he says. “But it becomes dangerous when it grows in excess, which comes with unhealthy eating, overeating, and hormonal imbalances. Fat can stick around.” your internal organs and release chemical signals that cause inflammation and harm your metabolism,raising blood sugar levels and insulin secretion.When this happens, you can develop metabolic syndrome, a form of prediabetes.Large amounts of visceral fat increase your risk of diabetes and heart disease And blood vessels and cancer – as well as obesity.

Bioelectrical impedance balance body fat analysis in a weight loss clinic.
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Dr. Lalezzari says,It’s hard to know how much visceral fat you actually have without a test, but a simple way to measure it is to measure your waist circumference. Waist circumference is a measure of abdominal obesity and provides independent risk information. A waist circumference of 40 inches (102 cm) for males and 35 inches (88 cm) for females puts us at increased risk. This number is lower for Asian ancestry as a waist circumference of ≥31 inches (80 cm) in Asian females and -35 inches (90 cm) in Asian males is considered abnormal. Interestingly, many people think that waist-hip ratio is important but it offers no advantage over waist circumference alone and is not recommended by the latest American Heart Association (AHA)/American College of Cardiology (ACC)/TOS guideline. . A good way to see if you’re losing visceral fat back is becoming attached to your waistline. If you reduce your waist circumference, you are more likely to lose visceral fat.”

Dr. Lee explains, “Visceral fat is usually invisible to the naked eye. It’s hidden deep in the gut of your belly. However, when too much visceral fat grows, it causes your belly to protrude. You may notice an increasing waistline, so you need a waist size.” bigger for pants. Similarly, when you lose visceral fat, your waistline shrinks, and your belly size decreases.”

Fat woman at home lying on the floor, laptop in front of her, ready to work on mat according to video
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Besides poor diet and lack of exercise, Dr. Khupchandani explains other causes of visceral fat. “Stress has been consistently linked to a variety of health problems including heart disease, diabetes, high cholesterol, and stroke. Stress is also associated with the consumption of an unhealthy diet, habits such as smoking and alcohol abuse, and sleep disturbance (all of which are linked to the accumulation of visceral fat). Therefore, stress is indirectly and directly related to the accumulation of fat in the body (for example, the release of cortisol-type stress-related biochemicals into the body).

alcohol Usage is another major cause of viscerafat accumulation. Alcoholic beverages are high in fat and sugar, which accumulate as visceral fat. The accumulation of visceral fat is directly related to drinking habits (number of drinks, type of drink, duration of drinking, etc.). When we consume a lot of alcohol, the liver starts burning alcohol instead of fat. Likewise, smoking increases fat accumulation more in the abdominal region which leads to more visceral fat deposits. So smoking is also linked in this way to diabetes, heart disease, and strokes. If you’re committed to reducing visceral fat, stop drinking, smoking, and heavy stress, and keep your sleep clean.”

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Dr. Lallazari says, “Weight loss is a difficult subject, many doctors and surgeons like myself have dedicated our lives to this area. The first place we tend to start losing fat is our visceral fat. It is the first to go short in stores but how long it takes to get rid of it varies by country. The method of choice is to lose weight, and the quickest way is through bariatric surgery (weight loss surgery), as vertical sleeve gastrectomy is the most popular approach these days.Exercise programs are also effective in reducing visceral fat.Between the two spectrums lie procedural options for weight loss and medication I’m sure we’ve all seen articles about Wegovy and Ozempic in the news these days touting them as the new miracle drugs for weight loss.It’s important to talk to your doctor or find a weight loss professional like myself, a bariatric surgeon who also integrates medical weight loss options and procedural in his practice who can discuss all of your further options with you and help you get started on the path best for your particular situation.”

Dr. Lee shares, “Like fat found everywhere in the body, visceral fat can be reduced by not eating (fasting), increasing your physical activity (exercise), and eating certain types of foods that burn fat tissue (metabolic-activating foods), losing weight. Visceral fat is not an overnight event, reducing it in large amounts can take months. Certain foods, such as chili peppers, activate fat-burning systems. Clinical studies Shown to reduce visceral fat in 3 months.”

“One can try more fibre, protein, probiotics, fruits and vegetables,” says Dr. Khabchandani. And above all, there are direct link between Consume sugary, salty, starchy, processed, fatty and artificially sweetened foods and beverages and beverages high in calories and saturated fat. Without controlling your salt and sugar intake, it is difficult to lose any type of fat. Not only does excess sugar accumulate as visceral fat, but it’s also linked to a variety of other biochemical and metabolic changes that lead to chronic diseases (such as heart disease, high cholesterol, and diabetes). It can cause excess sugar intake Fat deposition on vital organs (eg, the heart). “

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Dr. Lallazari asserts, “The worst thing about visceral fat is something we do every day, we keep sitting and eating junk food. Diet and exercise are part of the pillars of health, and straying leads to big problems in the future. We all need to move more and eat healthy.” It is the best way to reduce visceral fat and maintain a healthy, disease-free life.

Dr. Khubchandani advises not to fall into the fad of fad diets. “Considering that people want to lose weight and are being bombarded with advertisements for different types of diets, one has to be very careful. There are a lot of fads and dangerous weight loss methods circulating on the internet and social media. Ineffective methods, they can hamper organ function. such as the brain and heart.For example, some studies have suggested that Crash diets may indeed Increase body fat and cause menstrual, cardiovascular and metabolic disorders. Shedding visceral fat takes time and commitment, and neither crash diets nor quick-fix solutions can help achieve optimal body weight.”

Dr. adds. Khubchandani: “There is a frequent misconception about the duration and pace of exercise, and studies have shown this Aerobic exercise is of medium or high intensity Most likely to help Reduction of visceral adipose tissue. However, this should be regular and of a certain duration. For example, file average adult You must participate in it At least 150 to 300 minutes per week of moderate intensity or 75 to 150 minutes per week of vigorous-intensity aerobic physical activity or a combination of both types. Skipping such routines or occasional/intense exercise may not help with visceral fat loss as it tends to come back.”

“Being just a potato, not exercising, and overeating” is the worst of visceral fat, says Dr. Lee. He adds, “Gut health plays a major role in protecting you from having too much harmful visceral fat. Your microbiome (healthy bacteria) helps protect you from inflammation from excess visceral fat, and it helps counteract metabolic imbalances caused by visceral fat. So. Feed your gut bacteria a regular diet of prebiotic foods, as well as fermented probiotic-fortifying foods.

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According to dr. for laliazariAn increase in visceral fat causes vitamin D to be retained in that fat. An obese patient is more likely to have a vitamin D deficiency, and indeed most of the patients I treat as a weight loss surgeon tend to be vitamin D deficient. studies Do indeed indicate an inverse relationship with vitamin D levels in the blood and vitamin D levels in visceral fat. Visceral fat affects vitamin D metabolism, storage, and biological function in our bodies more than other types of fat. There is a strong correlation between waist circumference and vitamin D deficiency, so if your waistline fits the bill, you should consider getting your vitamin D levels checked! “

Dr Lee says, “Vitamin D deficiency has been strongly associated with more visceral fat in a number of clinics studies In both men and women. The exact reason for the connection is not clear. One hypothesis is that vitamin D deficiency allows more calcium to enter the adipocytes (fat cells), which in turn helps them grow faster. Another hypothesis is that large amounts of visceral fat interfere with the body’s ability to produce vitamin D and hence the relationship between obesity and vitamin D deficiency.”

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