Belly Fat Reduction: Experts’ Recommendations For Eliminating Different Types Of Belly Fat
Belly Fat Reduction: Visceral fat consists of biologically active cells and cytokines that play a role in inflammation and other harmful health effects.
As people age, fat tends to accumulate in the belly, which not only creates an undesirable appearance but also has significant health impacts. However, what is more concerning is internal fat or visceral fat, which may not be visible but is much more dangerous. Yahoo Life reported on how to distinguish between subcutaneous fat and visceral fat and how to reduce excess fat.
1. Subcutaneous Fat
Belly Fat Reduction, Most of the fat in the body, about 90%, is subcutaneous fat, which is stored as a layer just under the skin. According to Dr. Judy Korner, a medical professor and director of the Metabolic and Weight Control Center at the Vagelos College of Physicians and Surgeons at Columbia University, since this fat is stored directly under the skin, it can easily be detected by pinching a section of skin.
Korner points out that subcutaneous fat is not necessarily bad and even plays an important role in health. She explains, “You need fat for energy. Subcutaneous fat is also important because it protects bones and internal organs, serves as insulation, and even produces some beneficial proteins.”
Belly Fat Reduction, Linda Van Horn, a professor of preventive medicine and chair of the Department of Nutrition at the Feinberg School of Medicine at Northwestern University, adds, “Subcutaneous fat acts like a protective layer, but if it becomes excessive, raising your body mass index (BMI) to 30 (obesity), it can increase the risk of heart metabolic diseases such as type 2 diabetes, high blood pressure, and certain cancers.”
2. Visceral Fat
Belly Fat Reduction, Visceral fat makes up only about 10% of total body fat, and it is harder to identify. However, don’t let this small percentage fool you. Excess visceral fat can significantly impact your health, increasing the risk of diabetes, heart disease, stroke, liver disease, and some types of cancer.
Korner says, “You cannot feel visceral fat. It is stored deep inside the abdomen and surrounds organs like the liver and intestines.”
Belly Fat Reduction, Van Horn adds that visceral fat consists of biologically active cells and cytokines (a group of water-soluble protein molecules that are secreted in response to a stimulus), which can contribute to inflammation and other harmful health effects.
How To Know If Your Visceral Fat Is Within A Safe Range?
Belly Fat Reduction, It’s easier to detect subcutaneous fat in the belly because it can be seen and touched, whereas evaluating visceral fat is more difficult.
Korner says that some bodies are more prone to accumulating visceral fat. She explains, “An apple-shaped body, compared to a pear-shaped body, indicates a higher amount of visceral fat.”
Belly Fat Reduction, One simple way to assess whether your belly fat is within a healthy range is by measuring your waist circumference. This value should be 89 cm or less for most women and 102 cm or less for most men. However, Korner notes that these numbers may not be entirely accurate for everyone, and other factors such as blood pressure should also be measured since even a slight increase in belly fat can raise blood pressure.
How To Combat Fat
Belly Fat Reduction, Targeting fat reduction in specific areas is not possible, and performing abdominal exercises alone will not reduce belly fat. Focusing on overall weight loss and adopting healthy habits is the key to losing belly fat and maintaining overall fitness. Here are three important tips to follow:
Eat Healthy Foods
Limit your intake of sugar and foods rich in saturated or trans fats, such as fried foods, processed meats, and sweets. Especially try to eliminate sugary drinks like sodas, as consuming these beverages is associated with an increase in visceral fat.
Exercise
Belly Fat Reduction, Combine aerobic exercises with strength training. Dr. Korner recommends activities like walking, running, or cycling, as well as resistance exercises like weightlifting or swimming (push-ups).
Get Enough Sleep
Research shows that lack of sleep can lead to an increase in visceral fat. Therefore, make sure to get at least seven hours of sleep each night.
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