In order to reduce visceral or peripheral abdominal fat, changing various habits is crucial. You should eat and exercise 4-5 times a day.
You know for sure that visceral and peripheral belly fat is a major health risk.
The fat distribution pattern in women is mostly peripheral, which means that the fat pads lie on the hips, which is also known as the “pear type”. In men, the fat is usually applied viscerally, here it is also referred to as the “apple type”.
In order to avoid health consequences, it is very important to take the right measures in everyday life to shed this harmful belly fat.
But how do fat deposits develop on the stomach? Poor diet and sedentary lifestyle are the most common causes of belly fat.
But other factors can also play a role and should not be forgotten: genetic predisposition, menopause and wrong diets, which instead of losing weight only cause health problems.
In today’s post we invite you to learn more about this topic.
Belly fat is dangerous for your health!
We all have more or less fat on our bodies, you can feel for yourself the fat deposits under the skin, which women also like to form on the thighs.
If you also have flab in the stomach, intestines, and liver, you should be aware that if you don’t do anything about it, this fat can be dangerous and can lead to serious illness over time.
Doctors point out that visceral fat mass builds up, especially in men, and increases the risk of a heart attack or other heart disease.
You should consider the following aspects:
- The accumulated belly fat, which builds up on organs like the stomach and liver, is active and emits harmful substances that can have negative consequences if they get into the blood.
- The belly fat leads to swelling, which in turn can provoke arteriosclerosis. This leads to digestive and intestinal problems, which can lead to diabetes and various types of cancer.
- What many do not know is that belly fat can also affect the state of mind. It leads to increased fatigue, general malaise and mood swings. Stress, anxiety, and various types of depression can also result from the abdominal fat mass, which in turn can cause cortisol (stress hormone) to be produced in the blood.
- When various pollutants get into the blood, this can trigger metabolic syndrome or insulin resistance. If you also have high blood pressure, the problem is even more serious. You should be aware of this!
How to determine belly fat
This question seems obvious, but many suffer from belly fat without regular checkups that could save lives.
In order to be able to estimate the risk of cardiovascular diseases, it is important to observe the circumference of the abdomen: it should never exceed half the height of the body.
Peripheral belly fat can also be dangerous
Not only men accumulate fat on their stomach over the years. Fat deposits can also occur in women, which usually accumulate on the hips, thighs and legs.
Doctors warn of important aspects that should be considered:
- The accumulation of fat on the legs does not always cause symptoms, but it is dangerous.
- Cramps, heaviness, the feeling of “legs asleep”, etc. may occur. All of these are signs that the arteries are no longer as elastic and that the peripheral fat that has accumulated in certain areas is already causing health problems that can get significantly worse over time.
- If so, peripheral artery disease could occur, which is very common but can have serious consequences. This is caused by increased cholesterol and other blood lipids that can build up on the walls of the arteries that carry blood to the legs and arms.
- What is worrying is that symptoms are often not obvious and could also cause heart disease or a stroke.
So don’t forget to have regular checkups to check your blood cholesterol levels.
What can be done about visceral and peripheral belly fat?
1. Fundamental aspects that must be observed
- If your family has a history of obesity or a heart attack, it is a good idea to start living your lifestyle at a young age.
- From the age of 40 to 45 it becomes more and more important to adopt healthy habits. After all, from this age onwards, cholesterol levels often rise and it becomes increasingly difficult to lose weight.
- You should be aware that belly fat cannot be lost overnight. There are no miracle diets or magic cures. The assistance of a doctor is required in order to take the correct actions that can solve the problem.
- Support from family and friends is also very important. When you are on a diet, it will be much easier if you have your family to help you with it. This is a good opportunity for the whole family to adopt healthier habits and exercise.
2. Recommendations to reduce visceral and peripheral abdominal fat
- It’s not about getting fat out of your diet completely. There is also healthy fat that is important for our body: these include, for example, olive oil, salmon, nuts, avocado …
- Don’t skip meals. You should eat 4-5 malls a day, but less. This is how you can keep your metabolism going.
- Include foods with fiber in your eating plan:
- Avoid salt and reduce white flour, industrially manufactured foods, pastries, sugared soft drinks … Eat more fresh vegetables!
- Exercise is essential to achieving your goal. It’s best to do aerobic exercise, but you need to be regular and consistent in order to gradually shed the unhealthy fat and exercise your heart. Get some fresh air! Hiking, running, dancing, swimming, or climbing stairs can all help you get the results you want.
Enjoy your life with health!