Introduction
Visceral fat is a type of fat that accumulates around your organs and can increase your risk of developing serious health conditions such as heart disease, stroke, and diabetes. While genetics and age can play a role in the amount of visceral fat you have, certain habits can also contribute to its accumulation. Eating the wrong foods, leading a sedentary lifestyle, and not getting enough sleep are all common habits that can make your visceral fat risk soar. In this article, we’ll discuss some of the most common habits that can increase your risk of visceral fat and provide tips on how to make healthier choices. We’ll also provide some “eat this, not that” advice to help you make better food choices.
Common Habits That Make Your Visceral Fat Risk Soar — Eat This Not That
Visceral fat is a type of fat that accumulates around your organs and can lead to serious health issues. Unfortunately, many of us have habits that can increase our risk of developing visceral fat. Here are some of the most common habits that can make your visceral fat risk soar — and what you should eat instead.
Eating Too Much Sugar
Sugar is one of the biggest culprits when it comes to increasing your risk of visceral fat. Eating too much sugar can cause your body to store fat around your organs, leading to an increased risk of developing visceral fat. Instead of eating sugary snacks and desserts, opt for healthier alternatives like fresh fruit, nuts, and seeds.
Drinking Too Much Alcohol
Drinking too much alcohol can also increase your risk of developing visceral fat. Alcohol is high in calories and can cause your body to store fat around your organs. Instead of drinking alcohol, opt for healthier alternatives like sparkling water or herbal tea.
Eating Too Much Processed Food
Processed foods are often high in unhealthy fats and sugars, which can lead to an increased risk of developing visceral fat. Instead of eating processed foods, opt for healthier alternatives like fresh fruits and vegetables, lean proteins, and whole grains.
Not Getting Enough Exercise
Exercise is essential for maintaining a healthy weight and reducing your risk of developing visceral fat. Aim to get at least 30 minutes of physical activity each day to help keep your weight in check and reduce your risk of developing visceral fat.
Not Getting Enough Sleep
Getting enough sleep is essential for maintaining a healthy weight and reducing your risk of developing visceral fat. Aim to get at least 7-8 hours of sleep each night to help keep your weight in check and reduce your risk of developing visceral fat.
Conclusion
Visceral fat is a serious health issue that can lead to a variety of health problems. Fortunately, there are several habits that you can change to reduce your risk of developing visceral fat. Eating a healthy diet, getting enough exercise, and getting enough sleep are all important for reducing your risk of developing visceral fat.
Visceral fat is hidden deep within your abdominal and it’s wrapped around your vital organs, which can cause serious health problems. It’s not the typical fat that you can see or pinch. Even if you have a flat tummy, chances are you still have it. Certain poor lifestyle choices can greatly contribute visceral fat and Eat This, Not That! Health spoke with experts who revealed what common habits raise the risk of getting visceral fat and why it’s so dangerous. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Dr. Anthony Puopolo, the Chief Medical Officer at RexMD says, “Abs are made in the kitchen. A popular phrase around those trying to enhance their musculature, the same goes for losing visceral fat–it happens in the kitchen. To understand how to lose visceral fat, we must first understand what causes it. The core causes of visceral fat gain are diet, a sedentary lifestyle, and high alcohol consumption. As far as diet, high amounts of sugar, carbohydrates, and saturated fats will contribute to visceral fat gain. If you are trying to lose visceral fat, shift your diet to focusing on fibers and lean proteins. Consider trying a Mediterranean diet, or even doing something like a Daniel fast (Vegan, without bread, sugar, or solid fats) for a month or two.”
Dr. Puopolo states, “For lifestyle, ensure you are getting a minimum of an hour of activity per day, at least 30 minutes of which is aerobic exercise. This simple practice, mixed with dietary changes can significantly contribute to fat loss. Even something as simple as a ten minute walk every hour can help your body metabolize more effectively.”
Nutrition Expert, Author, and Celebrity Chef Mareya Ibrahim explains, “Alcohol contributes to a glut of calories and storing of fat in the abdomen area (aka beer belly) as well as a diet that’s excessive i calories and heavy in sugar, starch and super fatty meats and saturated fat from factory-farmed animals that are not eating what they’re supposed to, this causing inflammation.”
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According to Ibrahim, “The body naturally produces cortisol with stress which causes inflammation. We manage stress with lifestyle habits such as not getting enough sound sleep, holding stress in and not getting enough exercise burns the body and doesn’t give it an outlet for release. Thus, the body becomes extra inflamed and this condition is exacerbated by a bad diet, drinking and the bad cycle that often ensues.”
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IIbrahim says, “It’s thought that this type of fat can cause heart disease, stroke, diabetes and other serious diseases because it releases proteins and hormones that cause severe inflammation and narrows blood vessels, which constricts healthy blood flow and causes toxicity in the body.”
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“The only way to get an accurate measurement is through a CT scan or hydrostatic test where your total body fat is measured but you can get a good idea by taking a hip to waist measurement called WHR). Divide your waist measurement by your hip measurement. The World Health Organization suggests a healthy ratio being 0.85 or less for women and 0.9 or less for men,” says IIbrahim.