In this post I will describe What Burns Visceral Fat the Fastest. Obesity is one of the biggest health problems affecting the population of developed countries. Too much body weight contributes to the development of many diseases and metabolic disorders, promotes disability or premature death. Abdominal obesity is particularly dangerous, and its prevalence among women and men is increasing.
What is Visceral Fat
Adipose tissue is an energy store for the body and an organ for internal secretion. The most important area of occurrence of large amounts of adipose tissue is abdominal visceral, abdominal subcutaneous and gluteal-femoral adipose tissue. Almost 65-70% of body fat is in the subcutaneous tissue, and 30-35% accumulates in the visceral region, retroperitoneally, in the breasts, around the largest abdominal organs, skeletal muscles, etc.
Visceral fat is the fatty tissue that covers the internal organs. It constitutes 10-20% of the mass of the total white adipose tissue in men and 5-8% in women. Thus, men tend to accumulate visceral fat more than women. Pre-menopausal women accumulate adipose tissue mainly subcutaneously in the thigh-buttock area. This tendency disappears after women’s menopause, when visceral adipose tissue accumulates.
The feature that distinguishes visceral fat from subcutaneous fat, in addition to the region of its occurrence, is also the content of a greater number of large adipocytes (fat cells) in visceral fat, which determines its certain metabolic features. What’s more, adipose tissue is metabolically and hormonally more active than subcutaneous fat.
Abdominal Obesity Causes
The accumulation of adipose tissue in the abdominal area is associated with a high risk of developing cardiovascular and metabolic complications. Disorders are distinguished here, i.e. diabetes, dyslipidemia, hypertension, ischemic heart disease, stroke, some cancers, osteoarticular complications and others, which affect the deterioration of health and are associated with the risk of premature death.
Obesity is a very important factor in the development of these disorders, and the scale of obesity causes that, due to its consequences and prevalence, abnormal body weight has become one of the great public health challenges throughout the world.
How to Reduce Visceral Fat
The reduction of visceral fat in its procedure is similar to the fight against subcutaneous fat. It consists in introducing healthy habits, i.e. a balanced diet and regular physical activity, which allow you to achieve caloric reduction and, consequently, reduce the content of body fat.
As with any procedure aimed at weight reduction, the most important thing is repetition and patience in the established action, because changing habits is a long-term process, but it allows for a gradual improvement in body weight, and thus the state of human health.
List of Foods that Burn Visceral Fat
A properly balanced diet, covering the body’s needs for all nutrients, vitamins and minerals, is the basic action in the fight against excessive accumulation of visceral fat. What’s more, a properly selected caloric content of the menu prevents the accumulation of fat or supports its reduction. When reducing visceral fat, attention should be paid to the content of appropriate amounts and quality of food products in the diet, including:
- Food products from whole milling, which are a source of complex carbohydrates and dietary fiber
- Lean meat, dairy products, eggs, legumes that are a good source of protein
- Consumption of fatty sea fish, which are a source of omega-3 unsaturated acids, at least twice a week, reducing the risk of cardiovascular diseases
- Reducing sugar, salt and processed products in the diet
Before starting a diet, it is worth going to a specialist who will conduct a health and nutritional interview and determine the body’s need for individual ingredients. Despite the introduction of a caloric reduction diet to burn body fat, the menu should provide all the valuable nutrients needed to maintain a good level of health.
Can Exercise Reduce Visceral Fat
Regular physical activity is crucial in burning body fat. According to the WHO recommendations, it is necessary to perform at least 150-300 minutes of endurance exercise of at least moderate intensity or 75-150 minutes of high-intensity exercise or an equivalent combination in order to maintain a healthy and shapely figure.
Increasingly, there is talk about the effectiveness of introducing HIIT (High Intensity Interval Training) training in order to burn body fat. It consists of short training sessions (about 30 minutes long) interspersed with exercises of intense and moderate intensity.
However, it should be emphasized that the start of any physical activity gives appropriate results, only with their regular use supported by the use of an appropriate menu.
Obesity and overweight are conducive to negative health effects that can cause serious damage to health or even premature death. Obesity associated with the accumulation of adipose tissue in the abdominal area is particularly dangerous. A healthy lifestyle is the best way to maintain a good figure and well-being.