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Reduce visceral adipose tissue

reduce visceral adipose tissue

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Subcutaneous fat is fat that is visible just under the reduce visceral adipose tissue. Ways of reducing it include swapping some carbohydrates for protein, doing aerobic exercise, and managing mental health issues.

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Adding exercise to a tiszue routine can make it easier reduce visceral adipose tissue achieve a negative energy balance, which can aid weight loss.

Movement is also good for health and can make people feel better, physically stronger, and more energized. Mental health matters for people trying to lose weight. Chronic stress causes the body to continually release a hormone called cortisol. In small, short-lived bursts, cortisol is harmless.

But prolonged exposure to cortisol can undermine weight loss. This means that managing stress may help in the effort to shed subcutaneous fat.

Cortisol is particularly harmful to weight loss, and having high levels of it can make it harder to lose weight. People experiencing bouts of stress should try to also avoid stress-eating, particularly eating a lot of sweets and carbohydrates.

A diet and exercise strategy that focuses solely on losing subcutaneous fat can be unhealthy and ineffective. Although fears about the health effects of obesity have led many people to look at what they see in the mirror, the real culprit in tssue obesity epidemic may be invisible.

An older study found that people with a lot of visceral fat, or the kind not visible from the outside, were more likely to die when they had less subcutaneous fat. This means that people who have less visible fat addipose, at least in some cases, at a greater risk of death.

Other studies have reached similar acipose. This evidence suggests that subcutaneous fat may protect the health of people who have lots of visceral fat. Dieters must often pick a side in daipose low-carb vs. low-fat diet question, but how can they know which is best for them?

A new study weighs in. Brown adipose tissue BATor brown tiszue, is one of two types of fat. Scientists are visceal at whether increasing brown fat may tidsue obesity. A new study flies in the face of popular opinion.

The authors conclude that dieting is, in fact, a risk factor for putting on excess weight. Losing belly fat is a common goal. In this article, we look at some natural ways of achieving it. Various diet and exercise adjustments can help.

Researchers say bariatric surgery can help with weight loss, but it can also help improve cognitive functions including memory.

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Ways to lose subcutaneous fat. Medically reviewed by Daniel Bubnis, M. Causes Difficulty to lose Strategies to shed Itssue to health Subcutaneous fat is fat that is visible just under the skin.

What causes it and why is it hard to lose? Why is it so hard to lose? Strategies for shedding subcutaneous fat.

Subcutaneous fat and health. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

You can learn more about how we ensure our content tiwsue accurate and current by reading our editorial policy. Share this article.

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How exactly does a healthy lifestyle help prevent dementia? Related Coverage. Low-fat vs. low-carb: Which diet is best for weight loss? READ MORE. Brown fat: What is it and can aidpose help reduce obesity? The secret to avoiding tisuse gain: Don't diet A new study flies in itssue face of popular opinion.

Bariatric surgery can affect rexuce structure, may improve cognitive function Researchers say bariatric surgery can help with weight loss, but it can also help improve cognitive teduce including memory READ MORE.

: Reduce visceral adipose tissue

Helpful Links Helping Fatty August 28, at pm Reply. Haslam DW, James WP Obesity. Was this helpful? Does Vaping Make You Lose Weight? The Effect of high-intensity functional exercises on anthropometric and physiological characteristics in sedantery. It is not possible to spot-reduce back fat.
Visceral Fat

When losing weight, people do not need to cut out any foods or food groups — however, focusing on including certain foods can make weight loss easier.

Protein, for example, helps people feel fuller longer. Eating more protein can make it easier to stick to a diet and reduce cravings for high-fat and high-sugar foods. Some research suggests that excess carbohydrate consumption can cause abdominal fat, both visceral and subcutaneous.

While people do not need to avoid carbs, it is a good idea to consume them as part of a balanced meal containing carbs protein, and fat. Adding exercise to a daily routine can make it easier to achieve a negative energy balance, which can aid weight loss.

Movement is also good for health and can make people feel better, physically stronger, and more energized. Mental health matters for people trying to lose weight.

Chronic stress causes the body to continually release a hormone called cortisol. In small, short-lived bursts, cortisol is harmless.

But prolonged exposure to cortisol can undermine weight loss. This means that managing stress may help in the effort to shed subcutaneous fat. Cortisol is particularly harmful to weight loss, and having high levels of it can make it harder to lose weight.

People experiencing bouts of stress should try to also avoid stress-eating, particularly eating a lot of sweets and carbohydrates.

A diet and exercise strategy that focuses solely on losing subcutaneous fat can be unhealthy and ineffective. Although fears about the health effects of obesity have led many people to look at what they see in the mirror, the real culprit in the obesity epidemic may be invisible.

An older study found that people with a lot of visceral fat, or the kind not visible from the outside, were more likely to die when they had less subcutaneous fat. This means that people who have less visible fat are, at least in some cases, at a greater risk of death.

Other studies have reached similar conclusions. This evidence suggests that subcutaneous fat may protect the health of people who have lots of visceral fat. Dieters must often pick a side in the low-carb vs.

low-fat diet question, but how can they know which is best for them? A new study weighs in. Brown adipose tissue BAT , or brown fat, is one of two types of fat. Scientists are looking at whether increasing brown fat may reduce obesity.

A new study flies in the face of popular opinion. When a cell is normal and healthy, it has a high level of receptors for insulin, so it has no problem responding to it. But when a cell is exposed to high levels of insulin through an ongoing presence of high glucose, the system breaks down.

Too much insulin means cells start to do something to adapt: They reduce the number of insulin-responsive receptors, which ultimately leads to insulin resistance. Because consuming too many refined carbohydrates and sugars spikes insulin, reducing them is the first step to rebalancing hormones naturally and reducing fat.

Using healthy natural sweeteners in moderation, consuming plenty of fermented foods and increasing healthy fats can all help you cut down on carbs and sugar. The base of your diet should come from natural fat-burning foods that our species evolved to eat.

Of course, every person is somewhat different, so you can personalize your diet made up of whole foods depending on your own unique combination of genetics, health status, activity level, life circumstances and goals.

Overall, we want to aim to eat nutrient-dense, real foods. This means avoiding packaged foods and the presence of artificial ingredients, toxins and antinutrients. We also want to eat plenty of healthy fats, including coconut oil, extra virgin olive oil, wild-caught fish, nuts and seeds that have beneficial effects on insulin balance, gut bacteria, hormones and weight management.

Additionally, proteins are also important for beating hunger and reducing insulin spikes. Healthy proteins include wild fish, grass-fed beef, cage-free organic eggs and raw dairy.

There are loads of documented benefits of integrating physical activity throughout the day and minimizing sedentary time. Exercise helps us balance insulin and makes our cells more primed for using glucose.

This is crucial considering that as more fat is packed away on the body, it interferes with insulin uptake into our muscle tissues. While different types of exercise can limit cardiovascular risk resulting from visceral obesity in people with metabolic syndrome , a study published in The International Journal of Cardiology found that high-intensity resistance training induced a faster visceral fat loss in adults than moderate training.

Try whatever type works best for you and keeps you consistent, including burst training , weight training, HIIT workouts and so on. These workouts can also help you get rid of back fat.

The importance of pleasure, play and social connection is often overlooked when it comes to fat loss, but we know how important it is to relieve stress in order to beat excess fat. Stress triggers cortisol production and interferes with appetite control, metabolism, sleep and cravings.

Adaptogen herbs can help lower cortisol while stress-reducing techniques like meditation , exercise and reading are also beneficial.

There are also benefits of sun exposure which go beyond vitamin D and spending time outdoors for reducing stress, so make sure to be active and spend time in nature some way ideally every day. The benefits of sleeping at least seven to eight hours a night and minimizing exposure to artificial light sources too, ideally are well-documented when it comes to hormone and weight control.

Good rest resets our appetite and stress hormones, boosts our metabolism , and keeps cravings away. To fall asleep fast and get more sleep , try using relaxing essential oils before bed, take a bath, avoid excess caffeine and make sure you sleep in a dark, cool room.

Popular Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse. More Health Dr. Axe on Facebook Dr. Axe on Twitter 70 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest Share on Email Print Article 6. Heydari M, Freund J, Boutcher SH. The effect of high-intensity intermittent exercise on body composition of overweight young males.

Hong HR, Jeong JO, Kong JY, Lee SH, Yang SH, Ha CD, et al. Effect of walking exercise on abdominal fat, insulin resistance and serum cytokines in obese women. J Exerc Nutr Biochem. Irving BA, Davis CK, Brock DW, Weltman JY, Swift D, Barrett EJ.

Effect of exercise training intensity on abdominal visceral fat and body composition. Jung JY, Han KA, Ahn HJ, Kwon HR, Lee JH, Park KS. Effects of aerobic exercise intensity on abdominal and thigh adipose tissue and skeletal muscle attenuation in overweight women with type 2 diabetes mellitus.

Karstoft K, Winding K, Knudsen SH, Nielsen JS, Thomsen C, Pedersen BK, et al. The effects of free-living interval-walking training on glycemic control, body composition, and physical fitness in type 2 diabetic patients: a randomized, controlled trial.

Effect of aerobic exercise training dose on liver fat and visceral adiposity. J Hepatol. Kwon HR, Min KW, Ahn HJ, Seok HG, Koo BK, Kim HC.

Effects of aerobic exercise on abdominal fat, thigh muscle mass and muscle strength in type 2 diabetic subject.

Korean Diabetes J. Lesser IA, Singer J, Hoogbruin A, Mackey DC, Katzmarzyk PT, Sohal P, et al. Effectiveness of exercise on visceral adipose tissue in older south Asian women. Sasaki H, Morishima T, Hasegawa Y, Mori A, Ijichi T, Kurihara T, et al. Solis LE. The effects of exercise training intensities on changes in body composition, visceral adipose tissue, adiponectin and C-reactive protein.

Zhang H, Tong TK, Qiu W, Zhang X, Zhou S, Liu Y, et al. Comparable effects of high-intensity interval training and prolonged continuous exercise training on abdominal visceral fat reduction in obese young women.

Download references. We would like to thank all the authors who contributed to the work for their individual studies included in this pairwise and network meta-analysis study, particularly those who responded to our e-mail requesting the original statistical parameters.

School of Nursing, College of Medicine, National Taiwan University, Taipei, Taiwan. Department of Nursing, National Tainan Junior College of Nursing, Tainan, Taiwan.

You can also search for this author in PubMed Google Scholar. Correspondence to Shiow-Ching Shun. Reprints and permissions. Chang, YH. Effect of exercise intervention dosage on reducing visceral adipose tissue: a systematic review and network meta-analysis of randomized controlled trials.

Int J Obes 45 , — Download citation. Received : 29 June Revised : 03 December Accepted : 20 January Published : 08 February Issue Date : May Anyone you share the following link with will be able to read this content:.

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nature international journal of obesity review articles article. Subjects Risk factors Weight management. This article has been updated. Abstract Background Visceral adipose tissue VAT are deleterious fat deposits in the human body and can be effectively reduced by exercise intervention. Objectives The aims of this systematic review and meta-analysis were to determine the most effective exercise dosage modality, intensity, duration, and amount for decreasing VAT.

Methods Nine databases EMBASE, Medline, Cochrane Central Register of Controlled Trial, PubMed, CINAHL, Scopus, Web of Science, Airiti Library, and PerioPath were systematically searched for randomized controlled trials that objectively assessed VAT.

Conclusions These results can inform exercise prescriptions given to the general population for improving health by reducing VAT. Access through your institution.

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Introduction

Visceral fat levels should be under 13 on this scale. Anything above 13 on this scale means that a person will need to think about making immediate changes to their diet and lifestyle. High levels of visceral fat can result in increased insulin resistance , which may lead to glucose intolerance and even type 2 diabetes.

The dangers of storing excess visceral fat can be extreme and immediate, so it is essential to make diet and lifestyle changes as soon as possible as losing weight can help a person reduce their levels of visceral fat. Exercise is an excellent way to reduce visceral fat.

Stress can also play a role in storing excess visceral fat. Some doctors recommend that people with high levels of visceral fat try to reduce their stress levels. Relaxation techniques, such as meditation, deep breathing, and other stress management tactics, can be beneficial and help a person lose visceral fat more efficiently.

A healthful diet that is low in sugar laden, processed foods will also help a person lose weight and shift excess visceral fat. A healthful diet should include:. Boiling, steaming, baking, and grilling foods will help to make meals healthier and lower in fat.

A man with a waistline that measures 40 inches or more or a woman whose waistline measures 35 inches or more is likely to have stores of visceral fat. Men and women who fall into these categories might want to make an appointment with a doctor to have levels of visceral fat measured, discuss potential risks, and get advice on how to make health and lifestyle changes to reduce visceral fat levels.

Some doctors may carry out some blood and other tests, or refer individuals to a nutritionist or dietitian. Visceral fat is fat that we cannot see, so it is not always easy to know whether a person has an excess of it.

Because the associated health risks can be severe, it is essential for those who suspect their visceral fat levels are high to seek advice from a health professional. Usually, it is possible to avoid high levels of visceral fat by leading a healthy and active lifestyle.

Those who do store dangerous amounts of visceral fat can reduce their levels by making positive changes to their lifestyle. Changes include eating a nutritious, low-fat diet, increasing the amount of exercise, and lowering stress levels.

It is not possible to spot-reduce back fat. If you lead a sedentary life you risk building up large amounts of visceral fat in your body. WHAT IS VISCERAL FAT? Researchers say bariatric surgery can help with weight loss, but it can also help improve cognitive functions including memory.

Researchers say running can help with weight loss but only in the short term. This form of exercise does have other health benefits from maintaining….

Researchers people with diabetes who also have obesity or other weight issues can lower their risk of chronic kidney disease with regular moderate to….

My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. What is the best way to get rid of visceral fat? Medically reviewed by Daniel Bubnis, M. Fast facts on visceral fat: Excess visceral fat can cause serious health problems. Exercising for a minimum of 30 minutes each day will help to burn visceral fat.

Having some body fat is perfectly healthy and normal. In large amounts, fructose can get turned into fat by the liver. This may increase visceral fat storage 37 , 40 , For example, in a study in 41 children aged 9—18, scientists replaced fructose in their diets with starch that provided the same amount of calories.

They found that this simple change reduced liver fat by 3. You can reduce your added sugar intake by simply eating more whole foods, such as fresh vegetables, fruits, lean meats and fish. Added sugar is unhealthy and may increase visceral fat. Try eating more whole foods to reduce your intake of added sugar.

Drinking a small amount of alcohol , especially red wine, can have health benefits In fact, several studies have shown that drinking too much alcohol may encourage fat to be stored as visceral fat 44 , A study in 8, Korean adults found that people who drank the most alcohol also had the largest waist circumference, a marker of visceral fat Another study in 87 women found that a moderate alcohol intake was also linked to carrying more visceral fat However, only a few studies on this topic exist.

More studies will help clarify the link between alcohol intake and visceral fat. Drinking too much alcohol regularly may increase visceral fat. Try limiting your alcohol to small amounts.

This is why they are added to processed foods, such as baked goods and potato chips However, studies have shown that trans fats can increase visceral fat and may cause numerous health problems 49 , In one six-year study, monkeys were fed either a diet rich in artificial trans fats or monounsaturated fats.

Fortunately, the Food and Drug Administration has realized the harm in trans fats. It has given food manufacturers three years from to either gradually remove trans fats from food products or apply for special approval Trans fats are incredibly bad for your health and linked to carrying more visceral fat.

Try limiting your intake of foods that contain trans fats, such as baked goods and potato chips. Studies have shown that a lack of sleep may increase your risk of visceral fat gain 54 , 55 , 56 , Additionally, several studies have linked sleep apnea, a condition that impairs breathing, with a higher risk of gaining visceral fat 59 , 60 , If you struggle to get enough sleep, try relaxing before bed or taking a magnesium supplement.

You can also find more proven tips here. Try to aim for at least 7 hours of sleep daily. Studies have shown that excess cortisol can increase visceral fat storage 63 , Women who already have large waists in proportion to their hips, which is a marker of visceral fat, tend to produce more cortisol when stressed A few proven strategies to reduce stress include exercising more, trying yoga or meditation or just spending more time with friends and family.

Studies have shown that chronic stress is linked to visceral fat gain. To relieve stress, try exercising more, yoga, meditation or more family time. Probiotics are live bacteria that can benefit your gut and digestive health. Some studies suggest that certain probiotics can help you lose weight and visceral fat.

They may reduce dietary fat absorption in the gut, increasing how much of it you excrete in feces In addition, probiotics may help promote higher levels of GLP-1, a fullness hormone, and ANGPTL4, a protein that may help reduce fat storage 68 , 69 , Studies have shown that some probiotic bacteria from the Lactobacillus family, such as Lactobacillus fermentum , Lactobacillus amylovorus , and especially Lactobacillus gasseri , may help you lose visceral fat 71 , 72 , For example, a study in healthy Japanese adults investigated the effects of taking Lactobacillus gasseri over a week period.

It found that people who took Lactobacillus gasseri lost 8. However, as soon as participants stopped taking the probiotic, they gained all of the visceral fat back within a month Interestingly, not all studies have shown that probiotics help weight loss. In fact, some studies have shown that certain strains of probiotics like Lactobacillus acidophilus may actually lead to weight gain 74 , Research in this area is quite new, so future studies will help clarify the link between probiotic bacteria like Lactobacillus gasseri and visceral fat.

Probiotics, especially Lactobacillus gasseri , may help you lose visceral fat. However, more research in this area is needed. Intermittent fasting is a popular way to lose weight.

Unlike dieting, intermittent fasting does not restrict any foods. It simply focuses on when you should eat them. Following an intermittent style of eating will generally make you eat fewer meals and, in turn, fewer calories.

Studies also show that intermittent fasting may help you lose visceral fat 76 , You can find out more about intermittent fasting and how to do it here. Visceral fat is incredibly harmful and may increase your risk of chronic disease, including heart disease, type 2 diabetes and even certain cancers.

Some of these include eating fewer carbs and less added sugar, doing more aerobic exercise and increasing your protein intake. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. We all have belly fat, but having too much can harm your health.

This article explains the different types of belly fat, how they affect your health…. Visceral fat is located near vital organs like the liver and stomach. Find out about diagnosis, the complications it may cause, and more.

Everyone is born with subcutaneous fat. It can indicate risk for…. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based How to Get Rid of Visceral Fat.

By Ryan Raman, MS, RD — Updated on April 12, What Is Visceral Fat? Share on Pinterest. Why Is Visceral Fat Harmful? Try a Low-Carb Diet. Do More Aerobic Exercise. Try Eating More Soluble Fiber. Eat More Protein. Limit Added Sugar Intake.

Limit Alcohol Intake. Avoid Trans Fat.

Taking aim at belly fat A systematic review and eeduce reduce visceral adipose tissue the effects of adippse training versus hypocaloric Non-toxic lice treatment distinct effects on body weight and visceral adipose tissue. A systematic literature search was redkce according reduce visceral adipose tissue the PRISMA statement for reporting systematic reviews and meta-analyses. Several studies show that exercising kindness boosts happiness levels, but new evidence Don't miss your FREE gift. GLP-1 Drugs Like Ozempic and Mounjaro Linked to Lower Risk of Depression Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed… READ MORE.
How to reduce visceral body fat (hidden fat)

When losing weight, people do not need to cut out any foods or food groups — however, focusing on including certain foods can make weight loss easier. Protein, for example, helps people feel fuller longer. Eating more protein can make it easier to stick to a diet and reduce cravings for high-fat and high-sugar foods.

Some research suggests that excess carbohydrate consumption can cause abdominal fat, both visceral and subcutaneous. While people do not need to avoid carbs, it is a good idea to consume them as part of a balanced meal containing carbs protein, and fat. Adding exercise to a daily routine can make it easier to achieve a negative energy balance, which can aid weight loss.

Movement is also good for health and can make people feel better, physically stronger, and more energized. Mental health matters for people trying to lose weight. Chronic stress causes the body to continually release a hormone called cortisol.

In small, short-lived bursts, cortisol is harmless. But prolonged exposure to cortisol can undermine weight loss. This means that managing stress may help in the effort to shed subcutaneous fat.

Cortisol is particularly harmful to weight loss, and having high levels of it can make it harder to lose weight. People experiencing bouts of stress should try to also avoid stress-eating, particularly eating a lot of sweets and carbohydrates. A diet and exercise strategy that focuses solely on losing subcutaneous fat can be unhealthy and ineffective.

Although fears about the health effects of obesity have led many people to look at what they see in the mirror, the real culprit in the obesity epidemic may be invisible.

An older study found that people with a lot of visceral fat, or the kind not visible from the outside, were more likely to die when they had less subcutaneous fat.

This means that people who have less visible fat are, at least in some cases, at a greater risk of death. Other studies have reached similar conclusions.

This evidence suggests that subcutaneous fat may protect the health of people who have lots of visceral fat. Dieters must often pick a side in the low-carb vs. low-fat diet question, but how can they know which is best for them? A new study weighs in.

Brown adipose tissue BAT , or brown fat, is one of two types of fat. Scientists are looking at whether increasing brown fat may reduce obesity.

A new study flies in the face of popular opinion. A healthful diet should include:. Boiling, steaming, baking, and grilling foods will help to make meals healthier and lower in fat. A man with a waistline that measures 40 inches or more or a woman whose waistline measures 35 inches or more is likely to have stores of visceral fat.

Men and women who fall into these categories might want to make an appointment with a doctor to have levels of visceral fat measured, discuss potential risks, and get advice on how to make health and lifestyle changes to reduce visceral fat levels.

Some doctors may carry out some blood and other tests, or refer individuals to a nutritionist or dietitian. Visceral fat is fat that we cannot see, so it is not always easy to know whether a person has an excess of it. Because the associated health risks can be severe, it is essential for those who suspect their visceral fat levels are high to seek advice from a health professional.

Usually, it is possible to avoid high levels of visceral fat by leading a healthy and active lifestyle. Those who do store dangerous amounts of visceral fat can reduce their levels by making positive changes to their lifestyle. Changes include eating a nutritious, low-fat diet, increasing the amount of exercise, and lowering stress levels.

It is not possible to spot-reduce back fat. If you lead a sedentary life you risk building up large amounts of visceral fat in your body. WHAT IS VISCERAL FAT? Researchers say bariatric surgery can help with weight loss, but it can also help improve cognitive functions including memory.

Researchers say running can help with weight loss but only in the short term. This form of exercise does have other health benefits from maintaining…. Researchers people with diabetes who also have obesity or other weight issues can lower their risk of chronic kidney disease with regular moderate to….

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What is the best way to get rid of visceral fat? Medically reviewed by Daniel Bubnis, M. According to the Harvard T. However, you can figure out your waist-to-hip ratio WHR at home or ask your healthcare provider to determine this measurement for you.

According to a report by the World Health Organization WHO , citing a study , a waist-to-hip ratio above. According to a study , the WHtR is particularly useful for people with type 1 diabetes. Researchers found that having a high WHtR was one of the best indicators that a person with type 1 diabetes also has a high percentage of visceral fat.

It was considered a more reliable metric than the WHR, body mass index BMI , and a body shape index ABSI. Having a larger waist circumference was also strongly associated with a high visceral fat percentage. To calculate your WHtR at home, simply divide your waist circumference by your height.

You can measure in either inches or in centimeters, as long as you measure your waist and height with the same units. An ideal WHtR is typically no greater than. Research has found that visceral fat contributes to insulin resistance. Visceral fat can also raise blood pressure quickly.

Most importantly, carrying excess visceral fat increases your risk for developing several serious and life threatening medical conditions. These include:. When possible, exercise for at least 30 minutes every day.

Make sure to include both cardio exercises and strength training. Strength training will slowly burn more calories over time as your muscles get stronger and consume more energy. As often as possible, eliminate processed , high sugar foods from your diet and include more lean proteins , vegetables , and complex carbs , such as sweet potatoes , beans , and lentils.

Low carb diets , such as the keto diet , may also help you lose visceral fat. Discover other ways to reduce visceral fat. The stress hormone cortisol can actually increase how much visceral fat your body stores, so reducing the stress in your life will help make it easier to lose the fat.

Practice meditation , deep breathing , and other stress management tactics. Your doctor can use tests such as blood tests or an electrocardiogram ECG or EKG to check for health risks associated with high incidence of visceral fat. They may also refer you to a nutritionist.

That makes it that much more dangerous. Maintaining a healthy, active, low-stress lifestyle can help prevent visceral fat from building up in excess in the abdominal cavity.

Metrics details. Inulin, a soluble dietary fiber, is a source of energy for the host while tisse metabolites, such as short-chain fatty acids SCFAs reduce visceral adipose tissue, produced in the gut through Detox Support Supplements fermentation viscera the reducr effect. In this Body cleanse for fitness, we aimed Detox Support Supplements adopose a metabolomics viscceral and Viscerall the Diet for older sports enthusiasts of this soluble dietary fiber on glucose and lipid metabolism under the calorie-matched condition. We evaluated glucose tolerance, and energy expenditure using indirect calorimetry, comprehensive metabolites in the content of jejunum, feces, and portal vein serum using gas chromatography-mass spectrometry, and histological changes in the adipose tissue. The inulin group exhibited reduced visceral adipose tissue and smaller size of visceral adipocyte. It also exhibited improved glucose tolerance and an increase in energy expenditure. Reflecting the results of fermentation, the metabolomics analysis revealed an increase in the succinic acid and SCFA contents in both feces and portal vein serum in the inulin group.

Reduce visceral adipose tissue -

Visceral fat is fat that we cannot see, so it is not always easy to know whether a person has an excess of it. Because the associated health risks can be severe, it is essential for those who suspect their visceral fat levels are high to seek advice from a health professional.

Usually, it is possible to avoid high levels of visceral fat by leading a healthy and active lifestyle. Those who do store dangerous amounts of visceral fat can reduce their levels by making positive changes to their lifestyle. Changes include eating a nutritious, low-fat diet, increasing the amount of exercise, and lowering stress levels.

It is not possible to spot-reduce back fat. If you lead a sedentary life you risk building up large amounts of visceral fat in your body. WHAT IS VISCERAL FAT? Researchers say bariatric surgery can help with weight loss, but it can also help improve cognitive functions including memory.

Researchers say running can help with weight loss but only in the short term. This form of exercise does have other health benefits from maintaining…. Researchers people with diabetes who also have obesity or other weight issues can lower their risk of chronic kidney disease with regular moderate to….

My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. What is the best way to get rid of visceral fat? Medically reviewed by Daniel Bubnis, M. Fast facts on visceral fat: Excess visceral fat can cause serious health problems. Exercising for a minimum of 30 minutes each day will help to burn visceral fat.

Having some body fat is perfectly healthy and normal. Was this helpful? How is visceral fat rated? Share on Pinterest Measuring the waist may help to determine how much visceral fat a person is carrying.

Risks and dangers of carrying visceral fat. How to get rid of visceral fat. Share on Pinterest Alongside strength training, doing cardiovascular exercise may help a person reduce their visceral weight.

When to see a doctor. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause.

The more often and longer that blood insulin levels remain high, the more likely a person is to accumulate excess body fat and to battle weight problems. Insulin also communicates with many other hormones needed for various functions, including those made in the adrenal glands, such as the stress hormone cortisol , so abnormally high levels and hormonal imbalances result in powerful urges to eat, mood changes, lack of energy and various other factors that contribute to disease formation.

Why is more fat stored as visceral fat in some people but not in others? A major concern is that visceral fat produces hormonal and inflammatory molecules that get dumped directly into the liver, leading to even more inflammation and hormone-disrupting reactions. If you have more fat stored than you need, especially around visceral organs like the liver, heart, kidneys, pancreas and intestines, your body becomes inflamed and your metabolism suffers, making it a hard cycle to break out of.

Visceral fat does more than just lead to inflammation down the road — it becomes inflamed itself by producing something known as interleukin-6, a type of inflammatory molecule. This kind of fat stores inflammatory white blood cells and kicks off a series of autoimmune reactions.

Inflammation is at the root of most diseases , and this is why inflammatory belly fat is linked with cognitive decline, arthritis, diabetes and so on. More than other types of fats, visceral fat is thought to play a large role in insulin resistance, which means a heightened risk for developing diabetes.

For example, abdominal fat is viewed as a bigger health risk than hip or thigh fat, not only for diabetes but for many other chronic diseases too. Some evidence suggests that pear-shaped women are better protected from metabolic diseases like diabetes compared to big-bellied people. While men are more likely to store noticeable levels of visceral fat, women are definitely at risk, too.

People tend to get heavier and heavier as time goes on — and one of the main reasons is that stored body fat affects hunger levels, especially visceral fat. It might seem hard to imagine, but your metabolism is largely governed by your level of existing stored fat.

Fat messes with our appetites and makes it easier to overeat due to hormonal changes that take place. Higher levels of insulin also promote more efficient conversion of our calories into body fat, so this vicious cycle continues. When you eat refined carbohydrates such as white flour and sugar, the fat-storing hormones are produced in excess, raising the set point and making it hard to follow a moderate-calorie, healthy diet.

Fat-generated inflammatory cytokines are the main contributors to heart disease and other inflammatory disorders. When your body is inflamed, your liver becomes overwhelmed with cholesterol and toxins, which leads to plaque buildup in your arteries. Visceral fat is associated with an increased risk for cardiovascular disease markers like high triglycerides , high blood pressure and high cholesterol levels.

is closely related to clustering cardio-metabolic risk factors. Hypertriglyceridemia; increased free fatty acid availability; adipose tissue release of pro-inflammatory cytokines; liver insulin resistance and inflammation; increased liver VLDL synthesis and secretion; reduced clearance of triglyceride-rich lipoproteins; presence of small, dense LDL particles; and reduced HDL cholesterol levels are among the many metabolic alterations closely related to this condition.

In fact, it seems that excess pounds on the body equates with less brain volume and, therefore, poorer function into older age.

Research shows that people with the biggest bellies have a higher risk of dementia than those with smaller bellies. This is even true even for people with excess belly fat but who are overall at a normal weight!

In fact, many experts now feel that visceral adipose tissue VAT levels rather than body mass index BMI chart should be considered as an important risk factor in the development of dementia.

Results from a study done by the Department of Cardiology at Oita Red Cross Hospital in Japan found that elevated levels of visceral fat in non-dementia patients with type 2 diabetes is characterized by abnormal changes in hippocampus volume and insulin resistance. Leptin and ghrelin are two of the most hormones to pay attention to in reference to losing weight naturally.

Since excess body fat is linked to hormonal changes, including those of serotonin, galanin and other brain neurotransmitters, excess body fat can negatively impact your mood.

A study conducted by Boston University School of Medicine found that depressive symptoms are associated with visceral adiposity in middle-aged adults. To examine the relationship between measures of adiposity fat and depression, researchers examined visceral adipose tissue VAT and depressive symptoms in 1, women mean age After adjusting for age, BMI, smoking, alcohol and other factors, results showed that higher levels of stored VAT translated to higher likelihood of experiencing depression.

Like other studies show, VAT is a unique pathogenic fat that consists of metabolically active adipose tissue that interferes with healthy neurotransmitter function.

Depression is especially associated with greater fat storage in women, so it might be even more crucial for women to follow a depression-free diet. In a study of middle-aged women over 50 years old, visceral fat, but not subcutaneous belly fat or waist circumference, was related to depressive symptoms.

Instead of trying to figure out how much of your visible belly fat is visceral and how much is subcutaneous, just realize that any big belly and large waistline poses a risk and is unhealthy.

Research suggests that when you diet, you mostly lose white fat, which is different than visceral fat and tends to be lost or gained evenly all over the body. How to lose belly fat? Insulin plays the main role in our metabolism, helping us usher energy from food into cells for energy.

When a cell is normal and healthy, it has a high level of receptors for insulin, so it has no problem responding to it. But when a cell is exposed to high levels of insulin through an ongoing presence of high glucose, the system breaks down.

Too much insulin means cells start to do something to adapt: They reduce the number of insulin-responsive receptors, which ultimately leads to insulin resistance. Because consuming too many refined carbohydrates and sugars spikes insulin, reducing them is the first step to rebalancing hormones naturally and reducing fat.

Using healthy natural sweeteners in moderation, consuming plenty of fermented foods and increasing healthy fats can all help you cut down on carbs and sugar. The base of your diet should come from natural fat-burning foods that our species evolved to eat.

Of course, every person is somewhat different, so you can personalize your diet made up of whole foods depending on your own unique combination of genetics, health status, activity level, life circumstances and goals. Overall, we want to aim to eat nutrient-dense, real foods.

This means avoiding packaged foods and the presence of artificial ingredients, toxins and antinutrients. We also want to eat plenty of healthy fats, including coconut oil, extra virgin olive oil, wild-caught fish, nuts and seeds that have beneficial effects on insulin balance, gut bacteria, hormones and weight management.

Additionally, proteins are also important for beating hunger and reducing insulin spikes.

By Reduuce. com August 26, Excessive visceral fat, Strengthen attention focus surrounds reduec organs and poses Diet for older sports enthusiasts risks, Pre-workout nutrition a rdduce issue in Western rdduce, affecting both overweight and thin individuals. Key strategies to combat this include managing waist size, increasing dietary fiber, reducing stress and sugar intake, ensuring sufficient sleep, and maintaining physical activity focused on large muscle groups. Thin people, particularly inactive ones and older individuals, can have enough visceral fat to increase their risk of chronic health problems.

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