
Visceral fat is considered toxic and dangerous fat.
It is deep abdominal fat that surrounds your organs. Even leaner people can have dangerous levels of it.
Some levels of visceral fat are normal and even healthy but too much can lead to insulin resistance, diabetes, heart disease and inflammation.
Cause of Visceral Fat
Visceral fat can be caused by many factors but these are the key ones::
- Sedentary lifestyle
- Ultra processed foods
- Alcohol
- Stress
- Sleep quality
- High insulin/eating all day.
- Lack of natural light exposure
Signs of Visceral Fat
As we age we start to experience small shifts in our bodies like swollen joints, face puffiness, a feeling of more lethargy and less mental sharpness.
These are tell-tale signs of chronic inflammation that can be linked to high levels of visceral fat.
For many people, belly fat or a change in waist circumference is the most common sign of visceral fat.
Unlike subcutaneous fat, which is stored just under the skin (the kind you can pinch) and the less dangerous fat unless in excess, visceral fat feels harder as it lies beneath the muscle, rather than on top.
Dangers of Visceral Fat
Due to the location of visceral fat, closer to and sometimes surrounding vital organs, it can greatly increase your risk for serious health problems.
Since visceral fat cells are released directly into your blood, they end up making their way into your liver, pancreas, heart, and other vital organs – which is a problem considering these fat cells contain triglycerides that can pump harmful free fatty acids into cells that are not designed to store fat. This can trigger a cascade of health problems.
- Studies show a link between excess visceral fat and insulin resistance, regardless of obesity. Thinner people can also hide visceral fat depending on their body composition.
- Visceral fat inhibits the hormone adiponectin, or the “fat hormone.” Studies show that adiponectin levels decrease with increased levels of visceral fat. It can cause your body to pack on more fat than it needs. High visceral fat and low adiponectin levels are useful indicators for increased risk of cardiovascular disease, such as high blood pressure, increased LDL, reduced HDL cholesterol, stiff arteries and hypertriglyceridemia.
- Large visceral fat deposits increase inflammation, and can be dangerous to your liver. Fat cells in your abdomen release proinflammatory cytokines, which cause inflammation and make diseases worse.
Hormonal Belly Fat
The presence of visceral fat is a sign that your system is out of balance, and that can greatly affect how well your body burns fat. One imbalance that is likely to be part of this problem may be hormone imbalance.
Your hormones are your body’s chemical messengers that instruct the organs of the endocrine system – such as your thyroid and adrenal glands – to release more hormones for metabolic balance. This is why, when one hormone or hormone-producing organ goes awry it is directly linked to your body’s ability to use food for fuel reducing fat burning.
One hormone in particular when it comes to visceral fat and weight gain is cortisol, your body’s primary stress hormone.
In a study looking at the cortisol levels of 41 women, researchers found that those with high levels of visceral fat had significantly greater cortisol spikes during times of stress as well as for a full hour after the stressful event had passed.
A Guide to Reducing Visceral Fat
- Remove ultra-processed foods – this is #1 thing you can do that will greatly impact your life.
- Resistance training – muscle is key – not over exercising is essential. Building muscle is one of the best investments you can make
- Eating more protein and fibre – ultimate satiety combo, supports muscle, keeps cravings at bay, supports blood sugar levels,
- Intelligent fasting – stop snacking, eating late at night, aim for 12/13 hours overnight and throw in a 24 hour fast once a week.
- Daily walking after meals – brings down your insulin levels post meal, improves your mood and brings down inflammation. Associated with longevity,
- Dawn/dusk exposure – key for circadian rhythms, for sleep, hormones, mood, supports glucose metabolism.
- Prioritising quality sleep – 7-9 hours – where you have brain rejuvenation, body regeneration, hormonal optimization, regulates hunger and metabolism
- Reducing daily stressors. If you manage your stress, your body will understand that it’s finally okay to burn that hormonal belly fat for fuel and release you from excess weight for good.
- Supplement with bergamot. It is a type of citrus fruit that is known for its health benefits related to cardiovascular, glucose, inflammation and reducing visceral fat. I recommend Natroceutics Bergamot HT.
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