Dr Zoe Williams discusses visceral fat on This Morning
Metabolic syndrome is a cluster of health conditions, such as high blood pressure, obesity, high cholesterol, and insulin resistance. Thus, how can you reduce visceral fat so that you can minimise the risk of developing metabolic syndrome? According to Healthdirect Australia, there are five key ways to get rid of harmful belly fat.
One of the best things you can do is to commit to 30 minutes of exercise every day.
Examples can include brisk walking, cycling, aerobic exercise (such as jogging), and strength training.
Another key way to banish visceral fat is to eat a healthy diet, as unhealthy foods tend to contain a lot of calories that have very few nutritional benefits.
When it comes to your diet, it’s not only what you eat that matters, but what you drink.
It’s advisable to cut down on “sugary drinks”, which can lead to weight gain and more visceral fat.
Smoking can contribute to visceral fat levels too, so being a non-smoker is the best way forward.
As is “getting enough sleep” when it comes to managing visceral fat levels.
Five ways to reduce visceral fat
- Exercise for at least 30 minutes daily
- Eating a healthy diet
- Not smoking
- Reducing sugary drinks
- Getting enough sleep.
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Do I have too much visceral fat?
This type of fat is not one you can see visibly with the naked eye, nor can you feel it.
The type of fat you can pinch is called subcutaneous fat, which differs from visceral fat.
“The best way to tell if you have visceral fat is to measure your waist,” notes Healthdirect Australia.
To gain a rough estimate as to whether your internal organs are cushioned by too much visceral fat, you need to grab a clothing tape measure.
Placing the flexible tape measure at your belly button, and around your waist, the measurement should be noted down.
Any circumference of 80cm or more (in women) is indicative of too much visceral fat; in men, this is 94cm or more.
The likelihood of having too much visceral fat and being obese is likely.
The health body cautioned that there is no quick fix to getting rid of visceral fat.
This means if you do liposuction, while this can make you look visibly slimmer, it does not remove visceral fat.
An excess of visceral fat is associated with numerous health problems, more than metabolic syndrome.
Too much visceral fat is linked to dementia, cancer, liver disease, and osteoarthritis.
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