Visceral fat, or belly fat as most people know it as, is the latest villain that’s always in the latest news on health and weight loss.
And there is a good reason for its ever growing popularity.
Visceral fat is the type of fat that can lead to an increased risk for many chronic diseases like heart disease and diabetes.
Now, if you are not familiar with what exactly belly fat is, it is the fat that builds up in the abdominal region and actually sits underneath your abdominal muscles.
When this fat accumulates, it builds up on and in between your internal organs.
This is a bad scenario because it’s extremely unhealthy to have this type of fat build up on and all around your internal organs.
And as you can imagine, they don’t function well when this happens.
Why is Belly Fat So Unhealthy?
Unlike the subcutaneous type of fat that sits just beneath your skin and is less of a factor in many chronic diseases, visceral fat is processed by your liver and often converted into LDL (Low-Density Lipoprotein).
As you probably already know, LDL is referred to as the “bad” type of cholesterol that you want to reduce in your body.
LDL is the waxy, sticky substance that floats through your bloodstream and collects in your arteries, narrowing the passageways and causing problems.
When this happens, a blood clot can become lodged in an opening and trigger a heart attack.
What Causes Visceral Fat?
The accumulation of visceral fat can be attributed to your diet and the amount of unhealthy foods that you consume.
These include fatty foods deep-fried in unhealthy oils, pastries made with sugar and lard and a whole lot of other foods that are served at restaurants.
But the worst foods that you can eat are the ones high in unhealthy forms of saturated fat (not all saturated fat is bad).
How Do You Know If You Have Too Much Visceral Fat?
One of the easiest ways to determine if you have too much belly fat hiding underneath your abdominal muscles is to simply measure your waistline.
As a rule of thumb, the larger the circumference of your waistline, the more visceral fat you have hiding under there.
The bottom line is that as your waistline increases, so does your risk for heart attack.
How Do You Get Rid Of Visceral Fat
Getting rid of belly fat will take a lot more effort than doing a few sit ups or runs around the block.
Since diet is the number one culprit of gaining visceral fat, it only makes sense that your diet is going to have the greatest impact on reducing it.
This means you need to start out on a program that entails reducing your overall body fat percentage by way of a nutritious diet and an increase in your physical activity.
Cleaning Up Your Diet
The first step to achieving this goal is to cut out all of that unhealthy fat that you are eating, especially any forms of unhealthy saturated fat.
There also needs to be a caloric deficit in order for your body to actually burn fat so you should be eating a fewer number of calories than you burn every day.
You can achieve this without getting too hungry by eating foods that are high in fiber like green leafy vegetables, legumes, whole grains and healthy sources of fat like coconut oil, olive oil and avocados.
You should also follow a program that is low in refined carbohydrates like white flour, white rice, pastas and cereals.
Furthermore, add in enough sources of healthy protein sources like chicken and grass fed beef and add lots of healthy herbs and spices to your diet as well.
Increasing Physical Activity
Once you have your diet tweaked to start burning some of that belly fat, the next thing is to add enough physical activity every day to speed up your metabolism to peak capacity
Any type of cardiovascular activity will help to improve cardiac function as well as the lungs and blood vessels while supplying healthy amounts of oxygen to all of systems in the body.
Your goal should be to engage in some type of regular physical activity for at least 30 to 45 minutes every day.
For rapid fat loss, it is recommended that thirty minutes of walking at a brisk pace every day is ideal.
In addition to burning up your visceral fat, regular exercise will help to improve other chronic conditions that may be lurking such as arthritis, obesity and asthma.
By following the simple steps such as cleaning up your diet and adding in regular daily physical activity, you will be right on track to start reducing your belly fat and also improving your overall health and fitness.
And before you know it your energy levels will start to increase while your overall outlook on life starts to improve.
You may even get a nice set of six pack abs!
But in the end, your heart will he ever gracious for all of your efforts!