Do you also go in front of the mirror and look at your stomach and think, "Oh, I need to lose some of that belly fat"? Many people worry about the fat on their stomach. But did you know that, just like the belly fat we see on the outside, there is a type of fat inside our bodies that we can't see, but is much more dangerous ? Today we are going to talk about this "stealing" fat that everyone should be aware of, hidden inside the body. In medicine, we call this Visceral Fat .
Simply put, what is Visceral Fat?
Visceral fat isn't just the normal layer of fat under the skin of your stomach. It's a fat that's deposited much deeper, around the most important organs inside your abdomen. Think of it as a cushion surrounding vital organs like your heart, liver, kidneys, pancreas, and intestines.
It's good to have a little fat because it provides some protection and cushioning for these organs. But the problem starts when this fat layer becomes too much.
This is also called "active fat." The reason for this is that these fat cells don't just sit in one place. They produce chemicals and hormones that are harmful to our body and add them to the bloodstream. These things increase the risk of heart disease, high blood pressure, diabetes mellitus, and even some types of cancer.
Simply put, visceral fat, which is hidden inside your body, is more dangerous than the subcutaneous fat that you can feel under the skin of your stomach.
Why does this kind of fat build up in our bodies?
There are several reasons for this. Let's look at the main ones.
- Poor diet: When we regularly eat foods that are high in sugar, flour, and fat, our body stores that extra energy as visceral fat. Store-bought foods, sweetened drinks, biscuits, and cakes are the main causes of this.
- Lack of exercise: People who work in one place all day and lead a sedentary lifestyle are more likely to accumulate this fat. When the energy we get from food is not burned, it is stored as fat.
- Stress: Although many people don't know this, it is a major cause of increased visceral fat. When we are stressed, our body produces a hormone called `(cortisol)` . This hormone stimulates the deposition of fat in the abdominal area. You also feel like eating something on very stressful days, right? This hormone also affects that.
- Genetics: Some people are genetically predisposed to accumulate belly fat. But that doesn't mean we can't control it. It can be largely controlled with a good lifestyle.
- Lack of sleep: When we don't get enough sleep, our body's hormonal function is disrupted. This can increase appetite and cause the accumulation of visceral fat.
What diseases occur when visceral fat increases?
This increase in fat is like keeping a bomb inside our bodies, because it paves the way for many serious diseases.
- Type 2 Diabetes: Due to chemicals produced by visceral fat, the body's insulin hormone cannot work properly (Insulin Resistance). This is a precursor to diabetes.
- Heart disease and stroke: This fat increases the buildup of fat in the blood vessels (atherosclerosis). It also increases blood pressure. This increases the risk of heart disease and stroke.
- High Cholesterol: This fat also contributes to increasing the level of bad cholesterol.
- Fatty Liver Disease: Fat accumulates around the liver, which can impair liver function.
- Some types of cancer: Research has found that it also increases the risk of some types of cancer, such as colon cancer and breast cancer.
Additionally, hormone-related conditions such as Cushing's syndrome and hypothyroidism can also cause changes in visceral fat levels. These conditions are rare, but they can be serious.
How do I know if I have too much Visceral Fat?
This can be measured exactly like an MRI scan. But that's not practical. So there are a few simple ways we can get a rough idea of this at home. If you have any doubts about this, it's best to try these methods and talk to your doctor.
| Measuring method | How to do it? | The risk level indicates |
|---|---|---|
| Waist Measurement | Take a tape measure and measure around the smallest part of your waist, just above your bust, just above your hipbone. Don't hold your breath, just relax. | For women: 35 inches or more. For men: 40 inches or more. |
| Waist-to-Hip Ratio | Measure your waist circumference. Then measure around the widest part of your hips. Now divide your waist measurement by your hip measurement. (Waist ÷ Hip) | For women: if greater than 0.85. For men: if greater than 0.90. |
| Body Mass Index (BMI) | This is a measure of whether you are at a healthy weight for your height. You can easily check this with an online BMI calculator. | If your BMI is 30 or higher, your visceral fat levels may be high. |
It can be difficult to take these measurements and understand their exact meaning on your own, so if you have any concerns about this, be sure to talk to your doctor.
Okay, so how do you lose this dangerous fat?
Here's the best news! Visceral fat is a type of fat that can be lost faster than the fat under the skin. All it takes is your dedication and the right lifestyle. There is no special medicine for this. All you have to do is do a few simple things.
| What to do | Simply put... |
|---|---|
| Exercise (Stay Active) | Do some form of exercise that makes you sweat, at least 5 days a week, for at least 30 minutes a day. Brisk walking, running, cycling, and swimming are all great. Weight training is also a great way to burn fat. You can also get quick results with methods like ``high-intensity interval training (HIIT)``. |
| Manage What You Eat | Fill half of your plate with vegetables and fruits. Reduce oil, sugar, flour, and processed foods as much as possible. Eat more fiber-rich foods (brown rice, oats, legumes). Also look into healthy eating patterns like the Mediterranean diet. |
| Get Enough Sleep | Try to get at least 7-8 hours of good, uninterrupted sleep a day. This will help control stress hormones and reduce fat accumulation. |
| Reduce Stress | Relax your mind by doing things like meditation, yoga, listening to music, or engaging in a hobby you enjoy. This can help control cortisol levels. |
| Limit Alcohol | Alcohol contains empty calories that have no nutritional value. These can be stored directly as belly fat. Alcohol is also harmful to the liver. |
If you do these things for exactly two to three months, you will notice a difference in your body. Not only will your stomach size decrease, but you will also feel much healthier and lighter.
Take-Home Message
- Visceral fat is a dangerous type of fat that accumulates inside your belly, around vital organs like your heart and liver.
- This is a major cause of many diseases like diabetes, heart disease, and high cholesterol.
- You can get a rough idea of this by measuring your waist circumference. If your waist is more than 35 inches for a woman and 40 inches for a man, you are at risk.
- The best part is, losing this fat is easier than you think. All it takes is the right diet and enough exercise .
- If you have any questions or doubts about this, do not make decisions alone, but talk to your family doctor (doctor). He or she will give you the most appropriate advice.
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