Simple & Effective Ways to Measure & Reduce Visceral Fat

Having somebody fat is healthy but not all fat is the good kind. Visceral fat can be defined as fat stored in the abdominal region, around the main organs, like the pancreas, liver and intestines. Too much visceral fat in a body can be detrimental to your health and put you at risk for a number of diseases.

More than 70 percent of Australian men is considered overweight or obese, ranking narrowly behind Mexico, the United States, New Zealand and Finland (OECD report).

Women fare somewhat better with a rate of 56 percent, however, it seems to be considered obese, with nearly 28 percent of Australians currently in this category. Over 70 percent of Australian men is thought of as overweight or obese.

What is Visceral Fat?

Visceral fat is usually remarked as “active fat” because it will actively increase the danger of significant health issues. If you have got some belly fat, that’s not necessarily visceral fat. Belly fat also can be subcutaneous fat, stored just below the skin. Subcutaneous fat, the sort of fat additionally found in the arms and legs, is easier to examine. 

Visceral fat is actually within the abdominal cavity and isn’t simply seen. Visceral fat isn’t visible, therefore we don’t invariably understand it’s there, making it that much more dangerous. Luckily, it’s sometimes preventable. Maintaining a healthy, active, low-stress lifestyle will prevent visceral fat from building up in excess in the cavity. In light of the above, visceral fat measurement and reduction is of utmost importance for your health. 

How to Measure Visceral Fat

There are three different ways to measure the amount of visceral fat in your body. These include:

1 . Waist circumference: You can do this measurement yourself by circling a tape measure around the top of your hip bone.

2 . Body shape: Your body shape determines how much fat is stored in it. While pear body shapes (big hips, slim shoulders and arms) have their weight stored in the lower body (such as the thighs and hips), apple body shapes (top-heavy) tend to have their fat stored in the upper body parts (such as chest and belly)

3 . Waist-to-hip ratio: This measurement divides the circumference of your waist with that of your hips. Men should ideally have a WHR below 1 while women’s WHR should be less than 0.8. 

Visceral Fat Reduction

Fortunately, visceral fat is incredibly receptive to diet, exercise, and lifestyle changes. With every pound you lose, you lose a bit of visceral fat. Here are some key ways you can reduce the visceral fat in your body:

  • Lean and clean protein: You can beat hunger and reduce your insulin spikes by eating the right kind of protein. This would mean avoiding greasy foods and increasing your intake of lean meat such as turkey and chicken.
  • Hydrate: Being well-hydrated ensures your organs work smoothly. This is why you can only reduce visceral fat if you drink enough water every day. 
  • Lose the alcohol: Alcohol actually makes you gain weight around your middle body parts. It’s easy to take in loads of calories in the form of beer and cocktails. Extra alcohol places strain on your liver, which is already working to break down visceral fat acids which are usually toxic. Give your liver a break. 
  • Stop smoking: Cigarettes take a toll on your body. Smoking leads to increased storage of visceral fat. If you cut down the number of cigarettes you smoke in a week, your body will thank you. Although you might gain some weight as soon as you stop smoking, it won’t last long. Also, quitting smoking has other benefits for your health!
  • Move it: Exercise is essential when it comes to a weight loss of any kind. Dieting will only help you lose white fat so you need to make other efforts for visceral fat reduction. To guarantee visceral fat loss, combine a healthy diet with a good fitness routine. They are both essential for hormone regulation. High-intensity resistance training is perhaps the best for visceral fat loss. 

If you follow all of the above, you are bound to lose your visceral fat in the long run. Getting enough sleep and taking care of your mood can also help reduce visceral fat.