Fat that wraps around your internal organs and is located deep within your abdomen is referred to as visceral fat. Even if you can see it or sense it, you may not always be able to. It’s possible to have a flat stomach and still have excess visceral fat. It’s referred to as “thin outside, fat inside,” or “TOFI.”
Only a costly scan can tell you how much belly fat you have, but your doctor won’t order a test for that purpose.
Dangers of Visceral Fat
Too much fat in any part of your body is harmful. Visceral fat, on the other hand, is more likely to raise your risk of serious health problems than subcutaneous fat. Type 2 diabetes, heart disease, Alzheimer’s, stroke, and high cholesterol are just a few of the health problems that can be attributed to having too much body fat.
Having a lot of visceral fat may increase your body’s production of certain proteins that cause inflammation and narrow your blood vessels. Blood pressure can rise as a result, which can lead to other health issues.
How to Measure It
Without expensive imaging tests, it’s impossible to know where and how much visceral fat is lurking in your body. Those are things you’ll probably never use.
Size of the waist. Using this method, you can come up with a ballpark figure. To get an accurate measurement of your waist, place a tape measure around it just below your navel. At 35 inches or more, a woman is considered to have visceral fat. It’s 40 inches for men. Use at your own risk, especially if you’re extremely large. Those of Asian descent can expect their visceral fat to fall to 31.5 inches in women and 35.5 inches in men.
Calculating your body mass index (BMI) is based on your weight and height. Online calculators can do the math for you. Anyone who has a body mass index (BMI) over 30 is consider obese. Visceral fat may be to blame if you notice this. Having a BMI of 23 or more may be an issue if you are Asian American.
The ratio of hip to waist. To find your waist circumference, multiply your hip circumference by your height in feet. Some doctors believe that the number is a good indicator of a person’s risk for developing visceral obesity. Research suggests that a simple waist measurement may be just as accurate.
Shape of the body Look yourself in the eye. Your body’s fat storage patterns can provide you with valuable information. Having a large trunk and slender legs is often a sign that you have more visceral fat. Males are more likely to have this type of body shape than females.. With larger hips and thighs, women are far more likely to be pears. Women tend to live longer than men due to the fact that they tend to have less upper body fat, according to research.
A variety of imaging tests are carried out. The only way to know for sure how much visceral fat you have is to get one of these expensive scans. Visceral fat can be seen clearly on an MRI or CT scan, which your doctor may order to rule out other health issues.
How to Get Rid of It
To get rid of belly fat, you don’t need to follow any special diet or do any special exercises. Just follow the usual procedure for slimming down and getting fit.
Don’t stop. You can see and pinch subcutaneous fat as well as visceral fat when you exercise. Exercise can also help you maintain weight loss achieved through a healthy eating plan. It all adds up. After dinner, go for a walk. The stairs are the best option. Instead of driving, consider taking to the roads on a bicycle. At least 30 minutes of this type of moderate aerobic exercise should be done every day.
Maintaining and increasing your muscle mass is also critical. Do push-ups, sit-ups, or yoga to build strength and flexibility.
Eat well and be aware of what you put in your body. There is some evidence that a higher intake of calcium and vitamin D may result in less visceral fat. Consume plenty of leafy greens, such as spinach and collards. Dairy products like yoghurt, cheese, and milk, as well as tofu and sardines, are also excellent choices.
On the other hand, some foods appear to promote the accumulation of abdominal fat. Trans fats, for example, can be found in fried or processed meats and dairy products. Foods that contain fructose, such as soda and candy, are also harmful. You should avoid foods that contain “partially hydrogenated oils” or “high-fructose corn syrup” if you can. If you want to keep your weight in check, make sure to eat a diet rich in fresh produce as well as whole grains and lean protein sources such as skinless chicken and fish as well as beans and low-fat dairy.
When to See Your Doctor
Consult your physician if you notice any of the warning signs of abdominal visceral fat. Type 2 diabetes and other diseases can be predicted based on your genetics.
Your doctor can also check your vital signs, such as your blood pressure, heart rate, and so on. To get a complete picture of your health, they may also conduct blood or urine tests.
Conclusion
I hope you liked this post about “What Is Visceral Fat?”. I have shared with you some effective tips to know whether you have visceral fat or not. You must try these tips as it will help you to reduce visceral fat and make you healthy.