Belly Fat
WHAT IS VISCERAL FAT?
We all have some amount of fat, even if we are slim. Visceral fat is found around the abdominal organs such as the liver, pancreas, spleen, kidneys and stomach. This makes it much more dangerous than subcutaneous fat, which is found directly below the skin.
Visceral fat is considered metabolically active.
It produces hormones and inflammatory substances that raise the risk of heart disease and type 2 diabetes.
Because visceral fat lies close to the liver and pancreas, it “spills” free fatty acids and inflammatory cytokines directly into those organs, increasing “bad” cholesterol, lowering “good cholesterol” and preventing the body from breaking down fat. It also contributes to insulin resistance.
Elevated blood pressure, fatty liver disease, colon cancer and breast cancer are also linked to excess amounts of visceral fat. Increased visceral fat develops over a long period of time, even decades. Often people only become aware of this when they start experiencing these health problems.
MAKE CHANGES NOW
Diet
Stabilise your blood sugars (see previous articles)
Stop eating fast foods, sugars, meats cooked at high heat and cut out boxes, packets and tins. READ LABELS.
Increase your intake of leafy green vegetables, beans, lentils and good clean protein. Include lots of soluble and insoluble fibre.
Cut out carbs like pasta, rice, bread, cakes and potatoes. Rather get your carbs from vegetables, especially raw (see green smoothie)
Cut out fruit juices and carbonated drinks, even if they are sugar free.
Exercise
Work out for a minimum of 30 min a day, engaging in a vigorous combination of weights, resistance exercises and cardio training.
Remember you cannot exercise yourself out of a bad diet.
Stress
Manage stress with supplements, exercise, meditation or therapy.
