Good Lifestyle

The most dangerous fat in your belly can be the genre that hides in you. Because although you probably know the subcutaneous fat - the fat you can see and pinch around your waist - most people do not know visceral fat, which is much more dangerous because it causes serious problems health. "Visceral fat is the fat that is around your organs. We usually focus on fat that is outside our body because it is seen earlier, but visceral fat is probably more dangerous," said Dr. Seema Bonnery , the founder and medical director of Philadelphia anti-aging center and longevity .

"More specifically, visceral fat is linked to increased rates of heart disease, including heart attacks and strokes, type 2 diabetes, high cholesterol (the bad type!), Hypertension and overall respiratory problems ", She continues. "As a dietitian of women's health, visceral fats come into play when working with women with sopk and crossing menopause. Sopk and menopause encourage fat to be stored in the median section which is in correlation with visceral fat. "

To discover 8 ways of losing visceral fat, the best life spoke with Bony; personal trainer Lance Goyke ,, MS, CSCS; Bess Shepherd , a dietitian registered in the health of women to Nutrition by Bess ; Reda Elmandi , a recorded dietician, a certified nutritionist, a trainer specializing in force and certified packaging and owner of Theggoat.com.

Focus the most on your diet because it represents 80% of the equation

According to Dr. Bony, "the diet represents at least 80% of the equation when it gets rid of visceral fat. Eat a healthy diet with a lot of fruits and vegetables of each color. Some studies have shown that more calcium And vitamin D in your body is linked to lower quantities of visceral fat.

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Eat the right amount of protein

According to Goyke, "protein is a bit of a medication wonderfully with regard to fat combustion. The protein increases our metabolism and makes us feel more. This helps reduce our caloric surplus by burning more calories and ingesting fewer calories. " A good basic rule is to consume 0.4 gram of protein for each body weight book. So, for example, if you weigh 140 pounds, aim for about 50 grams of protein per day.

Add more vegetables to your diet

Goyke says: "The vegetables are dense in vitamins and minerals, but weak in calories. They are the best way to eat until you are full without having an excess of calories stored like fats. The vegetables help reduce our calorie surplus, but also to provide nutrients that continue our body works in a peak shape. ""

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Take at least 10,000 steps per day

Goyke reminds us that "the movement is ideal for the mind and the body. Walking at least 10,000 steps a day helps us to stay active and keep our metabolisms. Think about a problem at work.

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Work at least more than 20 minutes a day

"Walking is a good first step, but higher activity levels can burn calories to almost 10 times the walking rate," said Goyke. "More burnt calories means less calorie surplus to store around the organs. But in addition to that, the exercise also gives calories another place to go. Eating a large meal after a day of inactivity forces all your carbohydrates, fats and proteins to be stored as fat.

Dr. Bony says: "Long -term lifestyle changes such as ensuring that daily exercise are essential to lose visceral fat. And with regard to the types of exercises you can do, especially the Cardio is the best when attacking visceral fat.

Manage your stress levels

According to Dr. Bony, "excessive stress causes visceral fat because stress stimulates the body to release a hormone called cortisol. Cortisol increases the amount of visceral fat that a person stores". AE0FCC31AE342FD3A1346EBB1F342FCB

Goyke explains: "We have carefully established that a calorie surplus makes us store fat, but why is it stored around the organs rather than under the skin? The answer is hormones . Low testosterone in men, low estrogens in women and constantly high cortisol all increase this visceral fat. Exercise and good nutrition help to reverse these hormonal effects, but the reduction in psychological stress is necessary to fully change our hormonal profile. Start by sleeping at least 7 hours a night. ""

Sleeping

"Sleeping enough is part of the plan to reduce visceral fats," said Dr. Bony. "It is not only important for optimal physical and mental health as well as a healthy cardiovascular system. A study published in the Journal of the American College of Cardiology has shown that sufficient lack of sleep has resulted in a 9% increase in total abdominal fat and an 11% increase in abdominal visceral fat. So strengthen your sleep hygiene and follow your sleep to see if it should be treated with your functional medical doctor. ""

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Limit alcohol intake

Elmadi says: "Alcohol consumption has been linked to obesity and belly fats. Alcohol dehydrates us and increases the number of calories consumed . People who consume alcohol have higher cortisol levels, making them more hungry later. Cortisol triggers the release of insulin from the pancreas, which then converts any excess sugar into fat cells. ""

Remember why visceral fat is so dangerous

Dr. Bony says: "There are 2 types of fat in our body - there is the subcutaneous fat that you can pinch and feel and there is visceral fat - a deeper fat that wraps around Our abdominal organs. Sinister because it makes inflammatory proteins that damage blood vessels as well as tissues and organs inside the body.

Measure the visceral fat

As you cannot see or touch the visceral fat, most people do not know that it is there. Dr. Bony explains how you can measure it. "Sometimes it is obvious by your waist and your BMI. If you see your size size increase, your pants being too well adjusted in the belly, it is proof that you earn visceral fat. We have noted Many men, especially who have large stomachs above their size which, over time, gets used to this fat, but it is a major red flag and must be addressed. On our patients who help tell us if they have visceral fats. "

"You can measure the size of your size using a measurement ribbon. If you have trouble sitting in certain clothing sizes, you may have to lose weight. Another way to determine if you have too much abdominal fat is by your body mass index (BMI). BMI between 25 and 29.9 is considered overweight, while a BMI greater than 30 is considered obese. ""

Causes of visceral fat

Dr. Bony said: "Not having enough exercise and physical inactivity leads to a significant increase in visceral fat. High quantities of exercise, on the other hand, can cause a significant decrease in these fats, even in a short time. Eating foods Trans and dairy fats are rich in dairy products and in processed foods and fried foods will cause visceral fats. are checked.

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.