Friday, October 18, 2019

What is the risk of visceral fat and treatment?

What is the risk of visceral fat and treatment?

by Simo life October 18, 2019
Visceral fat is the fat that accumulates around the internal organs such as the liver, heart, and pancreas. Doctors pay attention to visceral fat because it is active in metabolism, sending chemicals that can cause heart disease and diabetes.

Visceral fat can only be measured well with an MRI or a two-emission X-ray absorptiometer. One manifestation of visceral fat is the waist circumference, whose size is recognized by placing the measuring tape on the waist just above the hip bone and measuring the circumference.

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Visceral fat: What it is

If the measurement exceeds 100 centimeters for men or 88 centimeters for women, it means that the person carries a large amount of fat associated with high health risks. Visceral fats are especially dangerous than external fats because they affect the body much more than just cause your clothes to tighten.

They change the way your organs work and are associated with many health risks including coronary artery disease, cancer, and stroke. Insanity, diabetes, depression, arthritis, impotence, sleep disorders, and visceral fat are toxic because they cause double problems for the body, as they have the ability to provoke inflammatory pathways in the body,

 in addition to the molecular signals they send and interfere with normal hormone functions, It is It works like an independent member has a significant impact on the body.

Why is visceral fat stored in some individuals and not others?

There are several factors that lead to the storage of visceral fat, including overeating, sex hormones and the production of cortisol and growth hormones.

Some visceral fat damage

Cause infections:

Visceral fat is a concern because it leads to inflammation in the molecules, which can be transmitted directly to the liver. This leads to a hormonal imbalance. More importantly, it can turn into inflammation and produce an inflammatory molecule called intercooler 6. It also stores inflamed white blood cells and produces a range of Bad reactions, these infections are associated with many diseases such as arthritis and diabetes.

High risk of diabetes:

Visceral fat plays a major role in insulin resistance, which means an increased risk of developing diabetes. These are seen as the most dangerous fats in the body, and some evidence suggests that women with pear-shaped bodies are healthier than people who are full of belly and are less likely. For diabetes.

Make it difficult to lose weight:

 Visceral fat affects levels of hunger, it makes appetite consistently good and makes stopping eating difficult, as it affects metabolism.

High risk of heart disease and strokes:

Cytokines are infections caused by fat and donate mainly contribute to heart disease and other inflammatory disorders. When your body is inflamed, the liver is submerged with cholesterol and toxins, which leads to the occurrence of plaque in the arteries, therefore, visceral fat is associated with an increased risk of Incidence of cardiovascular diseases such as high triglycerides, high blood pressure, and high cholesterol.

High risk of dementia:

Research suggests that people with large stomachs are more likely to develop dementia, even if they are low in weight, and scientists still do not know exactly what is the link between visceral fat and dementia. It comes from fat and has to do with regulating appetite, learning, and memory.

Increased risk of depression:

A 2014 study at Boston University found that having high levels of visceral fat stored in the body increases the risk of depression, especially in women after age 50, so women should follow a healthy diet in that period until Do not experience depression. However, visceral fat can be controlled and reduced through some life and dietary changes.

Method 1: Change your eating habits

1-Monitor your fat intake.

Limit your dietary fat intake to 20-30% of your total calorie intake. This is about 40-70 grams of fat per day (compared to a 2,000 calorie diet). A high-fat content may increase your risk of gaining weight or high visceral fat levels.

Get rid of trans fat completely. Trans fats are a type of human-made fat that has been shown to be caused by atherosclerosis and increased visceral fat.

Limit your saturated fat to 7% of your total calorie intake. Although saturated fats are not as harmful as healthy trans fats, it is important to moderate their intake to an appropriate level. In general, limit your intake of saturated fats to 15-20 g per day (in comparison to a 2,000 calorie diet).
See what you eat .. Foods look like body parts

2 - Consume fat useful for the heart.

While monitoring your overall fat intake is important, it's also important to consume dietary fat types that improve health and help support your desire to reduce visceral fat. Some dietary fats (monounsaturated fatty acids) have been shown to help lower visceral fat levels.

Monounsaturated fatty acids are found in foods such as olive oil, pistachio oil, and sesame oil and can also be found in avocados, nuts, and seeds.

Include one or two of these foods daily

3-Limit carbohydrate consumption.

Eating a low-carb diet has been shown to be an effective diet to help reduce visceral fat levels. Reducing the amount of carbohydrate-rich foods helps promote lower visceral fat in the body.

Foods rich in carbohydrates include bread, rice, pasta, biscuits, tortillas, baked goods, sweets, and sugary drinks. Limit the amount of these foods to a maximum of one or two per day.

Foods such as dairy products, starchy fruits, and vegetables also contain carbohydrates, but they contain useful nutrients such as proteins, fiber, vitamins, and minerals.

If possible, minimize carbohydrate intake from sweet and sweetened beverages.

4-Consume an adequate amount of fiber daily.

Studies show that people who eat the right amount of fiber daily have less visceral fat. Women should consume 25 grams of fiber per day and men should consume 38 grams of fiber per day.

Apart from cereals (such as bread, rice, and quinoa), you can consume a large amount of fiber from fruits and vegetables.

Fiber-rich fruits include apples, berries, and pears.

Fiber-rich vegetables include beans, artichokes, spinach, broccoli, and cabbage.
Do you make these mistakes when eating?

5-Monitor your total calorie intake.

Having a moderate or low-calorie diet has been shown to support visceral fat loss. In general, men should consume 2000-2500 calories almost every day, while women should consume 1600-2000 calories every day.

The total calorie level can vary significantly depending on your metabolic level, muscle mass, sex, age, and activity level.

Note that it has been shown that having a low-calorie diet alone does not significantly affect visceral fat levels. However, having a low-calorie diet with moderate carbohydrates and exercising led to the best possible reduction in visceral fat levels.

Method 2: Include other lifestyle changes to reduce visceral fat

1. Get involved in aerobic exercise.

Aerobic exercise has been shown to be one of the most effective ways to reduce visceral fat. It is recommended to include 150 minutes or 2.5 hours of moderate-intensity aerobic exercise each week to help reduce visceral fat.

Aerobic activities include exercises such as walking, jogging, cycling and walking.

You can reach your goal faster if you can exercise more than 150 minutes a week

2. Include strength exercises in your training system.

Weight lifting or resistance exercises are another important part of your exercise routine. It is recommended to include a day or two of strength training every week.

Strength training includes activities such as weight lifting, pilates and isometric exercises such as compression or abdominal exercises.

Note that exercise to try to reduce fat in a specific area does not rid the body of visceral fat. Diet and aerobic exercise are essential for fat loss. On the other hand, the number of calories you burn increases with the increased muscle mass you gain through strength training.

3. Try different types of exercises.

Keep fun in your diet by engaging in many different exercises. This also helps to avoid excessive exercise or using certain muscle groups.

If you don't like to work out at the gym, try a dance class or team sport instead. This will lead to a commitment to exercise because you enjoy it.

Try to include outdoor activities such as cycling, boating, and cycling.

Keep your ultimate goal in mind to help motivate you when you exercise.

4. Go to bed early.

Adults are advised to get 7-9 hours of sleep each night, as sleep is essential to public health and safety. Studies have shown that people who sleep less than 6 hours a day have higher levels of visceral fat. [23] Be sure to go to bed early until you get enough sleep.

Turn off all electronic devices such as TVs, mobile phones and computers 30 minutes before bed.

Close all the lamps in your room before bed. Very low light can disturb your sleep patterns

5-Avoid smoking and alcohol.

Smoking (or consuming any type of tobacco product) and drinking alcoholic beverages are all associated with high visceral fat. If you need to quit smoking, talk to a doctor to help. Your doctor can prescribe medications that provide you with additional resources to help you quit.

Avoid alcoholic beverages. The best option is to avoid alcohol completely to achieve your goal of reducing visceral fat

Method 3: Monitor your development

1- Measure your waist circumference.

Measuring waist circumference indicates the risk of obesity, metabolic syndrome, and other chronic health conditions. You will find that having a high waist measurement increases visceral fat in the body.

To reduce the risk, the waist circumference of women should be 100 cm or less and in the case of men 89 cm or less.

To accurately measure your waistline, place a non-stretchy tape around your waist just above your thigh bones. Measure waist circumference with exhalation and not with inspiration

2. Weigh yourself weekly.

Although your primary goal is to reduce visceral fat, you'll need to monitor your weight change over time. Losing weight with adjusting your diet and including exercise can indicate low visceral fat levels.

Weigh yourself once or twice a week and do it at the same time each time (without wearing clothes if possible) to get the best reflection of your progress over time.

A safe weight loss (even when targeting lower visceral fat levels) is 0.5-1 kg per week. Losing more weight may lead to a nutrient deficiency, or you may not be able to continue doing so in the long run.