Some studies have linked a vusceral intake of tat fat to increased belly fat gain. Hlw for rdduce browser is Energy boosting tips for weightlifters discontinued Anti-infective surface solutions How to reduce visceral fat site Internet Explorer Ft and lower We currently support Microsoft Edge, Chrome, Firefox and Safari. That said, combining regular aerobic exercise with a healthy diet is more effective at targeting visceral fat than doing either one alone. Share this article. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies 789. Share Via. WHAT IS VISCERAL FAT?

How to reduce visceral fat -

And the problem is worse for those who are not physically active. Loss of muscle mass decreases how quickly the body uses calories. That can make it more challenging to maintain a healthy weight. Many women notice an increase in belly fat as they get older even if they don't gain weight.

This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body. Genes can contribute to an individual's chances of being overweight or obese too. It also plays a role in where the body stores fat.

Subcutaneous fat is belly fat you can feel if you pinch extra skin and tissue around your middle. Visceral fat is fat that builds up deep within the abdomen in the space around the organs. Too much visceral fat is strongly linked with a higher risk of serious health problems.

The trouble with belly fat is that it's not limited to the layer of padding just below the skin. That's called subcutaneous fat. Belly fat also includes visceral fat. And that lies deep inside the abdomen and surrounds the internal organs. For women, a waist measurement of more than 35 inches 89 centimeters signals an unhealthy amount of belly fat and a greater risk of health problems.

In general, though, the greater the waist measurement, the higher the health risks. You can strengthen and tone abdominal muscles with crunches or other exercises focused on your belly.

But doing those exercises alone won't get rid of belly fat. The good news is that visceral fat responds to the same diet and exercise strategies that can help get rid of other extra pounds and lower total body fat. Try these tips:. Losing belly fat takes effort and patience. To lose extra fat and keep it from coming back, aim for slow and steady weight loss.

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This content does not have an Arabic version. To ensure that they're not just measuring overall obesity, researchers also check whether a person's waist circumference is higher than average for her or his body mass index BMI.

Cardiovascular disease. Several studies have documented this effect. For example, a large study of European women ages 45 to 79 concluded that those with the biggest waists and those with the largest waists in relation to their hip size had more than double the risk of developing heart disease.

The risk was still nearly double even after adjustment for several other risk factors, including blood pressure, cholesterol, smoking, and BMI. Higher visceral-fat volume also has a deleterious impact on several other heart disease risk factors.

It's associated with higher blood pressure, blood sugar levels and triglyceride levels, and lower levels of HDL good cholesterol. Taken together, these changes, known as metabolic syndrome, create a serious risk for cardiovascular disease and type 2 diabetes.

Researchers at Kaiser Permanente found that people in their early 40s with the highest levels of abdominal fat, compared with those who had the least abdominal fat at that age, were nearly three times more likely to develop dementia including Alzheimer's disease by their mids to early 80s.

Dementia was not associated with increased thigh size. The risks were highest for women who were both large-waisted and overweight or obese.

The investigators believe that belly fat raises the risk of asthma more than other poundage because it has inflammatory effects throughout the body, including in the airways.

Breast cancer. A combined analysis of several studies found that premenopausal women with abdominal obesity the largest waist size in proportion to their height were at greater risk for breast cancer.

Large waists were also linked to breast cancer risk among postmenopausal women, but that effect was not significant once BMI was taken into account. Colorectal cancer. People with the most visceral fat have three times the risk of developing colorectal adenomas precancerous polyps than those with the least visceral fat.

The relationship was found after many other risks were accounted for. The researchers also confirmed that adenomatous polyps in the colon are associated with insulin resistance, which may be the mechanism that increases the cancer risk. Where you tend to gain fat depends on your genes, your hormones, your age, your birth weight smaller babies more readily add belly fat later in life , and whether you've had children women who have given birth tend to develop more visceral fat than women who haven't.

As young adults, women on average have less visceral fat than men, but that changes with menopause. You can't change your birth weight or your genes, and you can't hold off menopause.

But there are several ways you can minimize the accumulation of visceral fat. The good news is that because it's more readily metabolized into fatty acids, it responds more efficiently to diet and exercise than fat on the hips and thighs.

Here are some approaches that may help:. Keep moving. Exercise can help reduce your waist circumference. Even if you don't lose weight, you lose visceral belly fat and gain muscle mass. Engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or bicycling at a casual pace.

Also create opportunities to add motion to routine tasks. For example, park farther from your destination and walk the rest of the way, take the stairs instead of the elevator, and stand while you talk on the phone. Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity such as brisk walking and strength training exercising with weights.

Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat. Exercise can also help keep fat from coming back. Eat right. Choose a balanced diet that helps you achieve and maintain a healthy weight. Avoid products that seem to encourage belly fat deposition, especially simple sugars like fructose-sweetened foods and beverages.

Don't smoke. The more you smoke, the more likely you are to store fat in your abdomen rather than on your hips and thighs. Get your sleep. Too little is bad. A five-year study found that adults under age 40 who slept five hours or less a night accumulated significantly more visceral fat.

But too much isn't good, either — young adults who slept more than eight hours also added visceral fat. Women: Risk of NCD Non communicable diseases is increased if waist circumference is equal to or more than 80 cm. Men: Risk of NCD Non communicable diseases is increased if waist circumference is equal to or more than 90 cm.

Cut down on sugar and sugary products like desserts, sweets, aerated beverages, squashes, cookies, candies, cakes etc. Cut down on processed instant foods. If the hunger strikes, keep healthy snacks like makhana, fruits or yoghurt with you. Cut down on simple carbohydrates. Bread, biscuits, white rice, maida and maida, products, white potatoes must be avoided.

Eat food items that have wholegrains, are fibrous and low in sugar. Consume more fibre. Add more fruits and vegetables, whole grains, salad to your diet. They will help improve satiety and keep you fuller for longer. Incorporate healthy lean proteins in your diet like dals, tofu, chicken, low fat milk etc.

Do not skip breakfast. Make sure your breakfast includes proteins and has enough fibre. Eat healthy omega-3 fatty acid more. Use mustard oil, incorporate nuts, fish etc in diet. Exercise for at least 30 minutes; do cardio exercise like brisk walking, cycling, swimming, Zumba, aerobics, sports etc.

per day. Try combining it with abdominal strengthening exercise to tighten the muscle. Try Yoga, try doing Surya namaskar daily.

Rules to lose belly fat: 10 lifestyle changes to reduce visceral fat By Parmita Uniyal , New Delhi. Jul 18, PM IST.

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Hos This is required. Error: Not a valid How to reduce visceral fat. Most fat is stored underneath the skin and is rat as subcutaneous fat. This is the fat that is visible and that you can feel. The rest of the fat in the body is stored around your internal organs, including your heart, liver and intestines. This is visceral fat.

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