The dangers of high visceral fat

Excessive body fat can lead to obesity, which in turn can cause various diseases such as high blood pressure, so it is necessary to lose weight reasonably. In addition, we must also pay attention to the dangers of high visceral fat. For example, fatty liver is something we are more familiar with. If the fat is too high, it can lead to cirrhosis or even liver cancer. In addition, high visceral fat may induce cardiovascular and cerebrovascular diseases, especially the narrowing of blood vessels, which will aggravate the occurrence of heart disease and stroke.

Under normal circumstances, the thickness of visceral fat can protect the internal organs and prevent them from being crushed when falling; but if the visceral fat is too thick, it is like putting a thick coat on the heart, lungs, digestive tract, liver and other organs, increasing the burden on these organs and causing a series of problems.

1. Fatty liver

Since the liver is the central hub for the metabolism of substances such as fat and sugar, visceral fat is most likely to accumulate near the liver, causing fatty liver. If your lifestyle is not adjusted in time, fatty liver may develop into cirrhosis or even liver cancer.

2. Cardiovascular and cerebrovascular diseases

People with more visceral fat are more likely to have high blood lipids, and cholesterol is deposited on the walls of heart and brain blood vessels, increasing the risk of coronary heart disease and cerebrovascular disease.

3. Diabetes

Increased visceral fat can easily lead to insulin resistance, making you fat and even causing diabetes.

4. Endocrine disorders

Excessive visceral fat can also lead to endocrine disorders in the human body and can easily cause menstrual irregularities in girls.

Why do people who are not fat have excessive visceral fat?

Our visceral fat is easily affected by our fat intake. People who consume a lot of high-calorie foods but do little exercise are particularly prone to the accumulation of cholesterol and triglycerides, which gather around the internal organs. Therefore, some people may not look fat on the outside, but their visceral fat may exceed the standard.

Measuring waist circumference can easily estimate visceral fat

Visceral fat can be simply estimated based on body shape and waist circumference. People who meet the following two points need to be alert to excessive visceral fat.

1. Big waist and apple-shaped body

They appear to have an apple-shaped body with thin limbs and a fat belly. The waist circumference of men is greater than 90 cm, and that of women is greater than 80 cm.

2. Measure your waist-to-hip ratio

The waist/hip ratio for women is greater than 0.8, and the waist/hip ratio for men is greater than 0.9.

This is the most reliable way to reduce visceral fat

Some people always think that they can lose visceral fat by practicing abdominal breathing and doing more sit-ups, but "only moving the belly" has little effect on reducing visceral fat. If you want to lose visceral fat, the most important thing is to lose overall weight first.

For those who are not fat but have excess visceral fat, they should start by changing their eating habits and exercising moderately.

1. Eat a balanced diet and avoid fried and high-calorie foods

Divide the daily calories evenly into three meals, eat less refined staple foods, eat more whole grains such as oats, buckwheat, millet, black rice, etc., eat less fried and high-calorie foods, and eat more vegetables and fruits.

2. Exercise moderately and don’t sit all the time

Arrange 3 exercise days a week and do 30 to 40 minutes of aerobic exercise every day to burn fat. If you really don't have time to exercise, try to overcome the bad habit of sitting for a long time. Every hour, stand for 10 minutes, get some water, go to the toilet, and walk around more.

3. Don’t be too impatient to lose weight

It is easy to rebound after losing weight in a short period of time. Losing weight is a slow process. The body must gradually adapt to the weight in order to maintain the results of weight loss.

Tips

If your visceral fat is really above the standard, it is better to pay attention to it. Don't wait until cardiovascular disease, diabetes and other problems occur before you regret it. If you have already developed health problems due to visceral fat, you should take medicine and lose weight properly under the guidance of a doctor.