Healthy Weight Loss Approach -Understanding Visceral Fat: Its Risks And Management | uxa2.com

What is visceral fat and its normal values

Hello friends,

In my previous article on the Dexa Scan, I mentioned that one of the uses of the dexa scan was to know the whole body composition and that included measuring subcutaneous and visceral fat.

Visceral fat, also known as intra-abdominal fatis a type of fat that accumulates in the abdominal cavity and surrounds vital organs such as the liver, pancreas and intestines. Otherwise, it also surrounds the heart.

This type of fat is different from subcutaneous fat, which is located just under the skin.

While subcutaneous fat acts as an energy store and insulator, visceral fat plays a more complex role in the body’s metabolism and can have adverse health effects when there is too much of it.”

Visceral fat is biologically active and produces various hormones and inflammatory substances that can interfere with normal metabolic functions.

To understand this, please read this downloadable PDF document-

High levels of visceral fat are associated with an increased risk of metabolic syndrome, cardiovascular disease, type 2 diabetes, and certain cancers.

This makes understanding and monitoring visceral fat content critical to maintaining overall health.

Normal values ​​for visceral fat may vary according to gender, age and individual physiology.

Typically, waist circumference is a practical measure for assessing visceral fat levels, with a cutoff of 40 inches for men and 35 inches for women indicating an increased risk of health problems. Measuring your waist-to-hip ratio can also provide insight, as higher ratios indicate higher visceral fat accumulation.

Advanced imaging techniques such as MRI, CT scans, and DEXA scans provide accurate assessment of visceral fat distribution, but are often not necessary for routine evaluations.

Instead, a combination of waist circumference and body mass index (BMI) serve as effective tools in determining the health risks associated with visceral fat.

Values ​​exceeding the recommended values ​​may require further investigations such as a Dexa Scan and lifestyle changes to reduce health risks.

Therefore, understanding the normal values ​​and effects of visceral fat is vital to implementing proactive measures that promote health and well-being.

The dangers of excess visceral fat

Visceral fat and its normal values

Excess visceral fat is a significant health problem primarily because it is located deep in the abdominal cavity and surrounds vital organs such as the liver, pancreas, and intestines. The image below shows the healthy and unhealthy range of visceral fat as a percentage on a smart scale:

Unlike subcutaneous fat, which is located just under the skin, visceral fat poses greater risks due to metabolism.

Scientific studies have revealed a strong correlation between high levels of visceral fat and several serious health conditions, highlighting the importance of monitoring and managing this type of fat accumulation.

One of the most alarming risks associated with excess visceral fat is the development of type 2 diabetes.

This type of fat can lead to insulin resistance, a condition in which the body’s cells do not respond effectively to insulin, leading to elevated blood sugar levels.

According to research, individuals with higher levels of visceral fat are significantly more likely to develop insulin resistance, which can develop into type 2 diabetes if not properly treated.

In addition, visceral fat is a known cause of cardiovascular diseases. It produces inflammatory substances that can interfere with normal cardiovascular function and promote atherosclerosis – the formation of fatty deposits in the arteries.

Numerous studies have shown that individuals with higher levels of visceral fat have an increased risk of heart disease and hypertension, which complicates their overall health.

Metabolic syndrome is another condition closely related to excess visceral fat.

This syndrome is characterized by a number of risk factors—including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels—that together increase the risk of heart disease, stroke, and diabetes.

Studies have shown that the accumulation of visceral fat can significantly increase the likelihood of developing metabolic syndrome, which acts as a clear indicator of potential health problems.

Given these alarming associations, monitoring visceral fat levels is crucial for long-term health.

Understanding the dangers of excess visceral fat can help people make healthier lifestyle choices, monitor body composition, and consult with health professionals when needed.

By treating this type of fat effectively, the associated health risks can be reduced and general well-being can be improved.

A healthy range of visceral fat:

Visceral fat calculator

Understanding the healthy ranges of visceral fat is essential to maintaining overall health.

Visceral fat, most often called belly fat, surrounds vital organs such as the heart, liver, kidneys, etc., and can have significant health effects if the level is above 9%.

Several health organizations offer guidelines to help individuals measure visceral fat levels and understand the potential risks associated with excess accumulation.

The generally accepted measure of visceral fat is waist circumference.

For men, a waist size greater than 40 inches is considered high, while for women, a waist size greater than 35 inches is often considered too large. These measurements serve as key indicators of increased visceral fat, which can increase the risk of cardiovascular disease and diabetes. However, it’s important to understand that these numbers can vary based on a number of factors, including body type, gender, and age.

For example, fat distribution may vary between individuals with different body shapes, such as an apple or pear shape.

Additionally, hormonal changes, especially during menopause in women, can lead to an increase in belly fat.

Helpful Resource – Cleveland Clinic on Visceral Fats

Age also plays a role, as the metabolic rate tends to decrease with age, which may contribute to the accumulation of visceral fat. Therefore, it is crucial that individuals are aware of these effects when assessing their visceral fat content.

Professional recommendations suggest that individuals maintain a balanced lifestyle that includes regular physical activity and a nutritious diet to help control visceral fat. Aerobic exercise and strength training can help reduce it effectively and thus promote better health outcomes. .

Effective strategies for reducing excess visceral fat

Managing and reducing excess visceral fat requires a multifaceted approach that includes

• dietary changes,
• regular physical activity and
• stress management techniques.

Incorporating these strategies not only promotes a healthier body composition, but also significantly reduces the health risks associated with visceral fat.

A balanced diet plays a crucial role in reducing visceral fat. Focus on whole, nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.

Limiting your intake of processed foods, sugary drinks, and high-fat snacks can further help curb this form of fat. In addition, incorporating dietary practices such as the Mediterranean diet, which emphasizes healthy fats and lean proteins, can be helpful. Research suggests that high-fiber diets can help manage weight and reduce visceral fat, which improves overall health.

Regular physical exercise is essential in combating visceral fat. Aim for a combination of aerobic activities such as walking, swimming or cycling, along with strength training.

The World Health Organization (WHO) recommends at least 150 minutes of moderate aerobic or 75 minutes of vigorous exercise per week, supplemented by muscle-strengthening exercises on two or more days. Such a regimen can effectively reduce visceral fat and improve metabolic health.

Stress management should not be ignored, as chronic stress can contribute to an increase in visceral fat.

Techniques such as meditation, yoga, or tai chi can promote relaxation and alleviate stress-related weight gain.

In addition, ensuring adequate sleep is crucial, as poor sleep quality is associated with increased visceral fat accumulation.

For different individuals, medical procedures may be necessary, especially when lifestyle changes do not produce sufficient results.

If the above methods don’t work, talk to your doctor about possible prescription medications for weight management or available surgical options that specifically target visceral fat.

Several studies show that a holistic approach that includes both lifestyle changes and medical support can optimally reduce high levels of visceral fat.”

Resources such as the American Heart Association and the National Institute of Health, etc., provide additional information on strategies to achieve healthier fat distribution and mitigate the health risks associated with high levels of visceral fat. You can refer these articles below –

Conclusion

As we come to the end of this article, I hope you have a fair idea of ​​what visceral fat is and how you can maintain it or address it if you have too much of it.

In my next article, I will discuss some herbal products that help improve our health.

Stay tuned by logging on to Dr. KPV Rao’s health blogs or contact me here-

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