Most People Get Visceral Fat This Way Now — Eat This Not That

By Ghuman


Most people struggle with visceral fat, which is the fat that accumulates around the organs in the abdominal area. This type of fat is linked to a number of health issues, including heart disease, diabetes, and even certain types of cancer. Fortunately, there are ways to reduce visceral fat, and one of the most effective is to make changes to your diet. Eating the right foods and avoiding the wrong ones can help you reduce your visceral fat and improve your overall health. In this article, we’ll discuss the best foods to eat and the worst foods to avoid in order to reduce visceral fat.

Most People Get Visceral Fat This Way Now — Eat This Not That

Visceral fat is a type of fat that accumulates around the organs in the abdominal cavity. It is a major risk factor for many chronic diseases, including heart disease, stroke, and type 2 diabetes. Unfortunately, it is becoming increasingly common in the modern world.

The good news is that there are steps you can take to reduce your risk of developing visceral fat. The key is to make healthy lifestyle changes that will help you maintain a healthy weight. Here are some tips to help you get started:

  • Eat a balanced diet that is low in saturated fat, trans fat, and added sugars.
  • Increase your intake of fruits, vegetables, and whole grains.
  • Limit your intake of processed and fast foods.
  • Exercise regularly, aiming for at least 30 minutes of moderate-intensity physical activity most days of the week.
  • Maintain a healthy weight.
  • Reduce your stress levels.
  • Get enough sleep.

These lifestyle changes can help you reduce your risk of developing visceral fat. However, it is also important to be mindful of what you eat. Eating a diet that is high in unhealthy fats and added sugars can increase your risk of developing visceral fat. Instead, focus on eating a variety of healthy foods, such as lean proteins, fruits, vegetables, and whole grains.

By making these simple changes to your lifestyle, you can reduce your risk of developing visceral fat and improve your overall health. Remember, it is never too late to start making healthy changes to your lifestyle.

Visceral fat isn’t talked about enough outside the health and medical communities, but it’s a hidden health problem that can cause serious issues like stroke, some cancers, type 2 diabetes and more. Visceral fat is located deep in your abdomen and wraps around your vital organs, which we obviously can’t see, so most people don’t know they have visceral fat. Eat This, Not That! Health spoke with Sean Marchese, MS, RN, a registered nurse at The Mesothelioma Center with a background in oncology clinical trials and over 15 years of direct patient care experience, who shares why visceral fat is so unhealthy and what causes it. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.

Woman sitting on the bed with pain.

Marchese explains, “The term visceral refers to deep tissues or organs, and visceral fat includes the stores of body fat located deep below the skin, close to organs such as the liver and intestines. Because of its proximity to essential organs and body systems, visceral fat has the potential to cause issues with metabolism, digestion or even the cardiac and nervous systems. Visceral fat can cause abnormal hormone levels and immune system signals called cytokines, potentially toxic to the cardiovascular system.”

woman consulting with female doctor

“Subcutaneous fat makes up about 90% of body fat and lies just below the skin,” says Marchese. “Many people may not realize there are different types of fat and that belly or abdominal fat is much more dangerous. Visceral fat is also called hidden fat because it’s harder to notice how much has accumulated. Another term people may recognize is apple vs. pear-shaped bodies. Apple-shaped bodies with more abdominal or visceral fat tend to have bellies that extend outward rather than pear-shaped bodies, which accumulate subcutaneous fat on the flanks.” 

Nutritionist inspecting a woman's waist using a measuring tape to prescribe a weight loss diet

According to Marchese, “Body changes caused by visceral fat are subtle but still noticeable. If you feel like your body shape has changed over time or you’re experiencing changes in mood, metabolism and appetite (signs many people associate with aging), an increase in visceral fat may be the culprit. Visceral fat can lead to heart disease and type 2 diabetes if left unchecked. Regular diet and exercise is the best way to fight back against abdominal fat. Healthy nutrition and food portions, along with 30 minutes of exercise per day, can decrease risks associated with visceral fat. Of course, if you’ve noticed any changes to your body, your primary health physician can help determine the cause and create a personalized plan to reduce risk.” 

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There’s many ways we can help prevent visceral fat, but there’s nothing we can do about genetics. Marchese says, “Scientific evidence tells us that our genes may play a role in body fat distribution, explaining why we have different body types. Some studies suggest DNA may be responsible for up to 60% of our fat distribution. “

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overweight woman at home lying on the floor, laptop in front of her, prepared to work out on mat according to video

One way we can help avoid visceral fat is by staying active. Marchese states, “When we exercise, our body uses fat to create energy and burn calories. When we consume more calories than we burn, the body stores them as fat, and long-term fat storage can produce dangerous chemicals that lead to disease.” 

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Obese woman laying on sofa with smartphone eating chips

“Some foods are more efficient at becoming stored fat than fat your body can use quickly,” Marchese reminds us. “Sugary foods, beverages and alcohol create an abundance of calories that not only lead to increased fat storage but can activate cortisol and other hormones that promote abdominal fat buildup further. Eating and drinking unhealthy foods or too many calories can increase sleepiness and decrease the motivation to exercise, increasing the risk of abdominal fat buildup.”