Visceral fat is a dangerous fat that wraps itself around your organs deep within your abdomen. Unlike subcutaneous fats, which you can feel and touch, visceral fat isn’t always so easy to spot and it could be hard to see how much of it you may have. Belly fat is connected to many serious health conditions like type 2 diabetes and heart disease —if you are concerned about how you can get rid of your visceral fat, here is what the experts suggest.
1 — Is My Belly Fat Dangerous?
It is easy to pack on few extra pounds, especially while we are in a pandemic—but when your clothes start feeling too tight, it is time to pull out the measuring tape. “You could use a tape measure to get a better idea of whether you have packed on too much weight around your abdomen,” said Julie Chen, MD. “Position the measuring tape around your belly button and keep the sides level at the top of your hip bones. For males, a measurement around the waist of 40 inches is a sign of having too much visceral fat. For females, a waist measurement of about 35 inches is considered higher risk.”
2 — Get Moving
Want to get rid of your dangerous belly fat? Consistent exercise is a must. “Studies have indicated that you could help trim your visceral fat or prevent its growth with performing aerobic activity (such as a quick walk) and strength training with eights.” Spot exercises, like sit-ups, could tighten abdominal muscles but will not get at your visceral fat. Exercise could also help you keep fat from coming back.
3 — Ditch the Sugary Drinks
If removing abdominal fat is an important health goal of yours, sugary beverages need to be taken out of your diet. “There is some evidence connecting sugar-sweetened drinks with heart disease and type 2 diabetes,” said Caroline S. Fox, M.D., M.P.H. To policy makers, this research adds another piece of evidence to the ever growing body of research indicating sugar-sweetened drinks may be harmful to our health.
4 — Strength Training
Not a fan of performing cardio exercises? Try performing strength training exercises instead. “A lot of people think that losing weight requires you to go out and run,” said Dr Mandy Hagstrom. “But our findings have shown that even when a strength training exercise is done on its own, it will still create a favorable weight loss effect without having to go on a diet or go running.”
5 — Make Sleep a Priority
“Get more hours of Sleep, stress less,” said Trinh Le, MPH, RD. “It is easier said than done, but to take care of your body, you must take care of your mental state. Losing sleep and stressing can sabotage your fitness and health goals, so you should learn more about getting a quality night’s sleep and use yoga or meditation to calm your mind. Remember, it is not just about your health; it is about your happiness, as well.”