DEFINITION: Fat that is found in the midsection of the body behind the abdominal muscles. It surrounds all of the organs; such as the liver, stomach, pancreas, and intestines. Subcutaneous fat is different from visceral fat because it is found right beneath the skin that you can see and pinch. Visceral fat can’t be seen or touched. It protects the organs, so we do need some of it. It’s recommended that it should consist of 10% of your total body fat. Too much visceral fat can cause cardiovascular disease, cancer, diabetes, fatty liver, and Alzheimer’s disease, to name a few. Visceral fat is easier to lose than subcutaneous fat because it metabolizes faster and burns first for energy when exercising.
HOW TO DECREASE VISCERAL FAT:
- Eat more anti-inflammatory foods: High in fiber, such as fruits, vegetables, whole grains, beans, nuts, seeds, salmon, tuna, low-fat dairy, and eggs. Pro-inflammatory hormones are called adipokines. Pro-inflammatory foods include refined carbohydrates, meats, and foods with added sugar. These are foods that are low in fiber.
- Increase protein consumption: High amounts of protein will help with muscle-building; which decreases body fat and increases satiety, which helps promote weight loss. Thermogenesis is the rate at which the body burns calories. Protein also regulates hormones that control hunger and appetite.
- Increase fiber consumption: Foods with fiber break down slower in the body, which helps keep us fuller longer; which will decrease fat consumption since we are not hungry for a while. It’s recommended to consume 25-35 grams of fiber daily. You can find fiber in foods like fruits, vegetables, beans, nuts, seeds, and whole grains.
- Eat frequently: Eating smaller meals or snacks throughout the day will keep the metabolism high to not make the body hungry. The same number of calories and eating at the same time every day will help with weight loss.
- Exercise: Healthy eating and exercise go together. Doing just one will not make someone successful at weight loss. Exercising daily for at least 30 minutes, with cardiovascular and resistance training, will burn calories from fat. Some examples are a HIIT workout or running/walking with hills. This is considered interval training.
- Lifestyle factors: Keep stress, sleep, alcohol, and smoking at bay. When these factors are uncontrolled, then the hormones that increase visceral fat come into play. All these factors harm the body since they are considered pro-inflammatory factors if not controlled. Decrease stress by incorporating meditation, yoga, and/or diffusing lavender daily. Once that is controlled, then sleep will follow. Sleep can be regulated with no screen time one hour before bed and/or not eating or drinking too close to bedtime. If you drink too much alcohol or smoke, it is recommended to decrease or discontinue those habits.
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