Visceral fat is a type of fatty tissue that surrounds internal organs and can lead to health problems if it accumulates too much. In fact, it is normal for people to have a certain amount of visceral fat, especially for girls, these fats are used to protect the uterus and other organs, so generally girls will have a little belly
In fact, it is a very normal physiological phenomenon to have a small belly, as long as you don't let the small belly become a big belly, you don't have to worry about it at all!
There are two main types of fat: subcutaneous fat and visceral fat.
How to distinguish: You can use a piece of meat to pinch out subcutaneous fat.
Obviously, the belly is very hard, large, and the skin is very thin, but there is no obvious fat.
This is most likely visceral fat.
Among them, the simple assessment of visceral fat volume: waist-to-hip ratio = waist circumference and hip circumference.
The waist-to-hip ratio for women and men is respectively. Above 85 may be a high-dimensional group of visceral fat.
The harm of visceral fat to the human body.
Cause heart and brain problems: When the content of visceral fat in the human body is too high, it is more likely to suffer from hypertension and cardiovascular and cerebrovascular diseases.
Increased strain on the heart: Excess fatty tissue in the body needs to consume more oxygen, which means the heart has to pump harder to provide more blood oxygen to the fatty tissue.
Cause corresponding organ diseases: If fat cells are deposited in the liver, it may cause fatty liver, and if it is not timely, it can cause liver cirrhosis and even liver cancer.
The excess fat accumulated in the pancreas may cause lipidation of pancreatic islet cells, leading to diabetes.
When too much fat is deposited in the kidneys, it affects their ability to purify the blood, and the kidneys need to work harder, and in severe cases, kidney failure may occur.
How is visceral fat formed?
All causes of fat accumulation: excessive calorie intake.
Calorie intake: Long-term caloric expenditure.
The surplus calories are stored in our body in the form of fat.
Why do they eat more and move less, some people have subcutaneous fat and some people have visceral fat?
The main reason for the formation of visceral fat is overnutrition, especially fructose intake.
Effectively eliminate excess visceral fat!
The solution is simple: adjust your diet and exercise (fat loss and strength training).
We must control calorie intake, set a calorie deficit in the diet, and recommend a daily diet with a ratio of 5:3:2 for carbohydrates, protein, and fat, and then strictly limit the intake of added sugars.
Drink less sugary drinks such as fruit juice and quit foods such as cakes and desserts, otherwise it is easier to form fat accumulation.
Reduce most of your carbohydrate intake, increase protein intake, and try to eat more low-sugar foods such as meat, fish, eggs, vegetables, and whole grains.
Exercise can be done with HIIT strength training that is shorter, more intense, and more effective at losing fat.
Lose visceral fat