There are two types of fat deposits in the body. One is visceral fat, or the active fat, and the other one is the fat under your skin, or subcutaneous fat. The second type can be seen with a pinch on the arms, stomach, thighs, and the loose and jiggly parts of the body, while the active fat is hard to be noticed for it surrounds the organs in your midsection such as the liver, pancreas, and intestines.
It is bad for you to have big visceral fat body percentage
This can cause serious interference with the proper liver function and also inhibit hormonal messaging between the vital organs. This may cause insulin resistance, setting the road to develop high blood pressure, diabetes, increase the risk of developing heart disease, and increase cholesterol. Moreover, you can develop cancer, particularly breast, and colorectal, as well as dementia, stroke, and Alzheimer’s disease.
When a larger midsection is combined with increased blood pressure, high triglyceride levels, low levels of god cholesterol, and increased blood sugar levels, symptoms called “Syndrome X”, and they appear when the stores of visceral fat are high. You can stop these deposits, reversing it altogether. You will have to change your diet and increase physical activity. In this way your body’s use of visceral fat will increase and the risks of heart disease development will decrease.
Diagnose and fix the issue
You have to measure your midsection. However, this is a bit expensive and not necessary from the standpoint of medicine. but, if you have a waist measuring more than 30 inches for women and 40 for men is an indicator that there is excess stomach fat, even though you have a healthy weight and seem to be in a good overall health.
Follow a properly customized diet plan based on your needs
Fill up on fresh vegetables and fruits as they are high in nutrients and fiber. In this way you will ease digestion. You can consult a professional nutritionist that may design a proper diet based on your needs. Moreover, you will have to limit the consumption of fat by 20-30% of the total daily calories, limit the saturated fats found in palm oil and processed food to 7%. Finally, you have to completely avoid trans fats as they are the most harmful.
Your diet plan has to consist of fruits, vegetables, lean protein, and slow-digestion carbs found in grains, lentils, and beans. Use olive oil, peanut canola, sesame or safflower oils as they contain monounsaturated fats (good fats). Avoid using vegetable oils such as coconut, avocado, sunflower, and grape seed oils.
Increase training volume and intensity
Train for 4-5 days in a week, moderately, half an hour in order to burn the calories you have consumed. If you gradually lose weight in 5-10% range you will be able to decrease deposits of visceral fat gradually. Reduce your daily calories intake by 500 a day. Include walking, circuit training, or riding a bike, for an hour.
Account and motivate yourself
If you are supported by a like-minded community you will be able to achieve your goals much faster. If you want to lose way in a healthy way then it will not be a fast process. Gradual and slow weight loss will decrease visceral fat deposits efficiently and will eliminate medical complications which might arise. You can get an app to track down your weight loss progress. The most popular one is MyFitnessPal. It is quite helpful.
Include healthy habits
Meditation is an amazing way to decrease your stress levels, or just breathe deeply for a couple of minutes. Give up smoking, reduce the intake of alcohol, take up physical activity, and stop consuming processed foods high in unhealthy fats. Opt for healthier choices and increase your overall life quality. Get enough sleep and give yourself some time to relax. Meditate for 20 minutes, take up yoga, go for a walk, or take a bath.