How To Lose Visceral Fat – Visceral fat is fat that is around your organs to protect it. Visceral fat is commonly called “belly fat,” but that is not entirely correct. Fat does not have to be located only around your organs, whereas this is the case with visceral fat. A normal amount of fat around your organs is functional, but too much of it entails significant health hazards. It was previously thought that visceral fat would be a kind of inactive mass. Just a storehouse for possibly barren times. However, the visceral fat is physiologically more active than other fat, which contains more cells per unit and flows through more blood.
Risks of excessive fat fat
The visceral fat releases a large amount of free fatty acids to your liver. These fatty acids increase your blood pressure, your blood sugar levels, thereby lowering the concentration of beneficial HDL cholesterol. Furthermore, this fat produces certain hormones that reduce your insulin sensitivity and there insulin resistance . The combination of all this leads to the occurrence of cardiovascular disease, type 2 diabetes and eventually even hepatic fatigue. Increasingly, there are all kinds of problems with your blood clotting and your organs may be in tribulation.
The video below lists more risks of visceral fat.
Recognize viscular fat
When does anyone develop too much visceral fat? How can you recognize it yourself? The answer is actually very simple. By measuring your waist. The chart below shows the criteria for both men and women.
|Waist in centimeters||Assessment and advice|
|94 – 102||80 – 88||Average risk|
|102 and above||88 and above||Increased risk|
For men it is therefore important not to let the waist reach over 94 cm while women with a waist of 80 cm or more are at risk. Other methods that can be used to determine the fat percentage are the CT / Dexa scan and MRI and the bioelectric impedance measurement.
CT / Dexa scan and MRI
These techniques to determine the fat percentage and the fat distribution are very accurate. Only the investigations are expensive and less easy to implement.
Bioelectric impedance measurement
In this measurement, an electrode is placed on feet and hands, after which light electrical current is sent from one electrode to another. The moisture and electrolytes in your body guide the flow. Body fat provides resistance so that your body fat can be calculated based on the resistance that is encountered by the electrical current. Changes in your moisture balance and skin temperature can affect the results. For example, if you did a heavy physical effort or visited a sauna for the measurement, a lot of moisture was lost by perspiration. Less moisture means more resistance to the current. Your measurement then shows a higher fat percentage than is actually the case.
Have you just drunk or eaten, there is more body fluid present than average. Because less resistance is measured, this gives a lower fat percentage than your body actually has. Therefore, it is important to always perform measurements under the same conditions, preferably early in the morning for breakfast. Nowadays, bioimpedance gauges are built into the ‘normal’ scales, with bare feet standing on the weights of the weighing platform. If you want to make use of this, there are two categories to determine if the visceral fat value is good or not. If the visceral fat value is less than 12 then you do not have to worry. If the fat value is greater than 12, you are at increased risk of developing previously mentioned health problems.
How To Lose Visceral Fat – The 6 Effective Ways
As too much visceral fat involves many health hazards, I have set out below a number of solutions to reduce your visceral fat. Because I regularly help people to lose weight as a Certified Weight Consultant and Trainer Hormone Factor, I know exactly how to best reduce your visceral fat. On the one hand, this has obviously been reflected in my education, but in practice I also see what works well with clients and what not. Based on all this information, I have selected six tips for you to get started.
Tip 1: build muscle mass
Over the past few decades, we have been moving on average a little less. If you move less, you get less muscle tissue. What you do not use is simply broken down by your body. Your body composition determines your metabolism for more than 80%. Muscles consume much more energy than fat tissue. A kilo of less muscle tissue soon shifts 30-35 kcal less per day that burns. This seems little, but on an annual basis this can lead to an increase in fat mass of 1 kg.
HIIT Training is an effective way to create a lot of growth hormone and testosterone. Growth hormone and testosterone provide fat burning and muscle building. High Intensity Interval Training is a way of training, interchanging high intensity training with low intensity or rest. There are several ways to complete such training. For example, you can use your body weight, weights, kettlebells, machines, etc. In this form of training, the faster you start your homeostasis disturb , the higher the intensity. Provide sufficient recovery time after such training. This will also positively affect your metabolism.
HIIT Training: Example
Exercise A: Squat with your own body weight, 10 repetitions followed by 10 second pause
Exercise B: Jumping Jacks, 25 Repetitions
Repeat these exercises another 9 rounds with a 60 second pause between each round.
Tip 2: Avoid bad food insufficiency
Many convenience foods contain so-called empty calories. This will fill your body, but you will not feed it. Which will keep you hungry. Avoid foods that lead to fast and high blood sugar levels. This ensures that your need for sweet, fast carbohydrates only increases. Candy, soda, cakes, white bread, white pasta etc. do not contribute to a good weight, with a good visceral fat value.
Eat as much raw, fresh food without additions. Also use sufficient “good” fats. “Good” fats are used in your body for all kinds of physiological processes. If you eat the “good” fats, your body is able to release the “bad” fats.
Cream butter, olive oil, avocado, nuts and nut pasta, (fatty) fish, meat, coconut oil, olives and to a large extent vegetable oils such as sunflower oil and rapeseed oil.
Tip 3: Do not use any slimming agents
Many slimming products contain substances that temporarily stimulate your metabolism. Slimming products often contain stimulants such as ephedrine, caffeine, guarana and herbal mixtures. These drugs can temporarily increase your basal metabolism by well over 10%. In addition, these substances reduce your feeling of hunger. The kilos will start off soon, but later comes the hangover. They are harmful to your heart, can trigger anxiety and panic attacks and disturb your sleep.
As a counter reaction of your body, this will lead to weight gain in the long run. Some of these stimulating products can lead to a delayed thyroid effect. Your thyroid gland determines your basal metabolism. A slower thyroid gland causes you to burn less nutrients and thus reaches weight and gets more visceral fat.
Tip 4: Ensure a good night’s rest
During the night, under the influence of growth hormone production, most fat is burned. If you do not sleep too much, an important part of your fat burning is quiet. Go to bed chronically late, keep your day off well before sleeping, sleep in too light space and stress, help disturb your sleep. Do you suffer from sleep problems? Consider, therefore, to take magnesium to sleep. This mineral helps you to relax, to be able to sleep better.
Tip 5: Drink enough water
To facilitate the waste process, it is important that you drink plenty of purified water. Per day you need 30 ml per kilogram of body weight. Uncleaned tap water contains all kinds of artificial estrogens that disturb your hormonal balance. Therefore, buy a good water filter to overcome this. Take a glass of stainless steel for a bottle of water.
Tip 6: Do not go lines
Lastly, perhaps, the most annoying announcement. Lines prove to be fun for your metabolism. A reduced supply of energy or calories compared to a ‘normal’ situation, puts your metabolism in the saving state. Another additional phenomenon from research shows the following. During a 13-day line attempt, switching from 3300 kcal to 1000 kcal, your metabolism slows down by almost 20%. This is mainly due to the degradation of muscle tissue, decrease in thermogenesis (heat production in your body) and the body’s savings.
Many people fall back into their old diet habits after a while and your body stores the extra-offered calories. In addition, your saturation mechanism is affected, which keeps you hungry. Indeed, your body has decided an old system from prehistoric times when periods of scarcity often occurred. Who could easily store spare food in his own body had more survival opportunities. You still carry this system from the evolution. My advice is therefore to avoid lines in particular.