Introduction
Are you noticing that your waistline is expanding and you’re getting a “big belly”? You may be dealing with visceral fat, which is a type of fat that accumulates around your organs and can be dangerous to your health. In this article, we’ll discuss the reasons why you’re getting a “big belly” with visceral fat and what you can do to reduce it. We’ll also provide some tips on what to eat and what to avoid in order to keep your belly trim and your health in check.
Reasons You’re Getting a “Big Belly” With Visceral Fat
If you’re noticing a “big belly” that’s not going away, it could be due to visceral fat. Visceral fat is a type of fat that accumulates around your organs, and it’s linked to a number of health risks. Here are some of the most common reasons why you may be getting a “big belly” with visceral fat.
1. You’re Eating Too Many Processed Foods
Processed foods are high in calories and low in nutrition, which can lead to weight gain and an increase in visceral fat. Processed foods are also high in sugar, which can cause your blood sugar levels to spike and lead to fat storage. To reduce your risk of gaining visceral fat, try to limit your intake of processed foods and focus on eating whole, unprocessed foods.
2. You’re Not Getting Enough Exercise
Exercise is essential for burning calories and reducing visceral fat. If you’re not getting enough exercise, your body won’t be able to burn off the calories you consume, leading to weight gain and an increase in visceral fat. Aim to get at least 30 minutes of exercise each day to help reduce your risk of gaining visceral fat.
3. You’re Eating Too Much Sugar
Sugar is a major contributor to weight gain and visceral fat. Eating too much sugar can cause your blood sugar levels to spike, leading to fat storage. To reduce your risk of gaining visceral fat, try to limit your intake of sugary foods and drinks and focus on eating whole, unprocessed foods.
4. You’re Not Getting Enough Sleep
Sleep is essential for maintaining a healthy weight and reducing visceral fat. Not getting enough sleep can lead to an increase in hunger and cravings, which can lead to weight gain and an increase in visceral fat. Aim to get at least 7-8 hours of sleep each night to help reduce your risk of gaining visceral fat.
5. You’re Not Drinking Enough Water
Drinking enough water is essential for maintaining a healthy weight and reducing visceral fat. Not drinking enough water can lead to dehydration, which can cause your body to retain water and lead to weight gain. Aim to drink at least 8 glasses of water each day to help reduce your risk of gaining visceral fat.
Conclusion
Gaining visceral fat can be a sign of an unhealthy lifestyle. To reduce your risk of gaining visceral fat, try to limit your intake of processed foods, get enough exercise, limit your intake of sugar, get enough sleep, and drink enough water. By making these changes, you can help reduce your risk of gaining visceral fat and maintain a healthy weight.
Visceral fat is a particularly dangerous fat stored deep in the abdomen, around organs such as the liver and kidneys. Known as “active fat”, belly fat is linked to a host of health conditions including diabetes and heart disease. “Studies that have examined the relationship between abdominal fat and cardiovascular outcomes confirm that visceral fat is a clear health hazard,” says Dr. Tiffany Powell-Wiley, chief of the Social Determinants of Obesity and Cardiovascular Risk Laboratory at the National Heart, Lung, and Blood Institute in Bethesda, Maryland. Here are five reasons your belly fat is out of control, according to experts. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Stress and belly fat unfortunately go hand-in-hand—so not managing stress will show on your waistline. “When it comes to belly fat and visceral fat in particular, after years of studying and clinical experience I have seen one hormone imbalance that is most often to blame: cortisol,” says Dr. Will Cole. “Studies have looked at this relationship between cortisol and weight extensively and have found a significant link between cortisol levels and increased weight, specifically that stubborn hormonal belly fat in both men and women.”
Studies show that soluble fiber from vegetables, fruit and beans can help reduce belly fat. “We know that a higher rate of visceral fat is associated with high blood pressure, diabetes and fatty liver disease,” says Kristen Hairston, M.D., assistant professor of internal medicine at Wake Forest Baptist. “Our study found that making a few simple changes can have a big health impact. There is mounting evidence that eating more soluble fiber and increasing exercise reduces visceral or belly fat, although we still don’t know how it works. Although the fiber-obesity relationship has been extensively studied, the relationship between fiber and specific fat deposits has not. Our study is valuable because it provides specific information on how dietary fiber, especially soluble fiber, may affect weight accumulation through abdominal fat deposits.”
Research shows regular aerobic exercise is crucial for blasting belly fat. “When it comes to increased health risks, where fat is deposited in the body is more important than how much fat you have,” says Duke exercise physiologist Cris Slentz, Ph.D. “Our study sought to identify the most effective form of exercise to get rid of that unhealthy fat. Resistance training is great for improving strength and increasing lean body mass. But if you are overweight, which two thirds of the population is, and you want to lose belly fat, aerobic exercise is the better choice because it burns [67%] more calories.”
Studies show that lack of sleep can dramatically impact belly fat accumulation. “Normally, fat is preferentially deposited subcutaneously or under the skin,” says Virend Somers, M.D., Ph.D., Alice Sheets Marriott Professor of Cardiovascular Medicine. “However, the inadequate sleep appears to redirect fat to the more dangerous visceral compartment. Importantly, although during recovery sleep there was a decrease in calorie intake and weight, visceral fat continued to increase. This suggests that inadequate sleep is a previously unrecognized trigger for visceral fat deposition, and that catch-up sleep, at least in the short term, does not reverse the visceral fat accumulation.”
Living a sedentary life is strongly linked to belly fat, doctors warn. “We know that spending long periods of time sedentary is unhealthy and a risk factor for chronic illnesses, such as type 2 diabetes and heart disease,” says Dr. Joe Henson, Research Associate at the University of Leicester. “Likewise, the amount of fat deposited around our internal organs may also predispose us to these diseases. Using MRI techniques and physical activity monitors we have shown that the more time spent sedentary, the stronger the association with higher levels of internal and abdominal fat. This was particularly so if the long periods of sedentary behavior were uninterrupted. Our findings also show that reaching the UK government’s target of 150 minutes of moderate intensity physical activity may offer some protection against the harmful effects of prolonged sedentary time.”
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