Excess fat in the abdominal area may be dangerous to health, and it is a source of great concern. It is called visceral fat, as it is hidden in the depths of your abdomen and wraps around your vital organs, causing serious problems such as some types of cancer, stroke, etc. Health experts revealed ways to get rid of visceral fat and why it is Worrying, according to what was published by “eatthis”.

Visceral fat is a concern

Everyone has subcutaneous fat, but visceral fat is found deep in the abdomen. It surrounds organs such as the liver, stomach, and intestines. It is close to the liver so it can quickly turn into cholesterol and build up along the walls of the arteries. It can also lead to diabetes from Type 2 is because it makes it harder for the body to use insulin the way it should. To lower your risk of diabetes, heart disease and other chronic diseases, it’s important to reduce the amount of visceral fat you have. Genes play a role, which can make it more difficult for some.

We can make changes to our diet and exercise regimen to reduce the amount of visceral fat we have:

1 – Limit sugar

People who eat more added sugar tend to have more visceral fat. One of the first and simplest things is to cut down on sugar-sweetened drinks and juices. Replace sugar-filled drinks with sparkling water, fruit-infused water, or green tea.

2- Doing sports

Although diet plays a huge role in helping you lose visceral fat, exercise is crucial, and several studies have shown that aerobic exercise combined with a reduced-calorie diet has a significant effect on the amount of visceral fat you have. Aim to get at least 150 minutes of moderate-intensity exercise, such as cycling, jogging, swimming or brisk walking, each week.

3 – Follow a low-carb diet

Nutritionist Risa Joyce-Mira said, “Low-carb diets are an excellent strategy for losing visceral fat. Numerous studies have shown that low-carb diets are more successful than low-fat diets. The diet may also help reduce visceral fat. The ketogenic diet It removes carbohydrates from the diet and replaces them with fat. This can put you into ketosis, a normal metabolic state, which can help reduce fat stores.

4- Increase fiber intake

Fiber keeps you feeling fuller for longer and can also help lower levels of ghrelin, the hunger hormone. In one study, increasing soluble fiber consumption by 10 grams per day reduced the risk of developing visceral fat by up to 3.7%. Consume more flaxseeds, sweet potatoes, lentils, and cereals to boost your fiber intake.

5 – How to measure visceral fat

Measuring your waist is the best technique for determining whether you have visceral fat, explains health and fitness expert Danielle Edenworth. If your waist circumference is 80cm or more for women and 94cm or more for men, you’re more likely to have a chronic disease.