What causes visceral fat?
Visceral fat is a type of fat tissue located in the abdomen, under the muscles of the abdominal wall. It surrounds vital organs, including the stomach, liver, and intestines. Visceral fat is different from subcutaneous fat, which is stored under the epidermis, and intramuscular fat, which is distributed between muscle fibers. Visceral fat is considered unhealthy.
The main causes of visceral fat include:
Unhealthy diet
Unhealthy diet, eating a lot of processed foods, fast foods, consuming a lot of fast foods, foods high in sugar, saturated fats and processed foods lead to accumulation of visceral fat.
Lack of exercise
A sedentary lifestyle prevents the body from burning enough energy, leading to fat accumulation.
Stress
Chronic stress increases levels of the hormone cortisol, which causes the body to store fat in the abdominal area.
Lack of sleep
Not getting enough sleep disrupts hormones, affects metabolism and leads to weight gain.
Hereditary
Genetic factors can also influence the ability to store visceral fat.
Age
The older you are, the slower your metabolism becomes, leading to fat accumulation.
Use of alcohol
Drinking a lot of alcohol increases the risk of fat accumulation in the abdominal area.
How to reduce visceral fat?
To get rid of visceral fat, you need to combine many effective measures and maintain a healthy lifestyle. Here are some suggestions:
Healthy diet
Reduce sugar and saturated fat in your diet. Increase your intake of fruits, vegetables, whole grains, and high-fiber foods. Avoid processed foods and fast foods. Eat plenty of fruits and vegetables, lean proteins, and whole grains.
Exercise regularly
Experts also say that exercise is very important to reduce belly fat. Do aerobic exercises such as jogging, cycling, swimming for at least 150 minutes a week. Incorporate strength training to strengthen muscles and burn fat.
Stress Management
Practice stress-reduction techniques such as meditation, yoga, or deep breathing. Make time for relaxing activities and hobbies.
Get enough sleep
Make sure you get 7-9 hours of sleep each night. Establish a regular sleep routine and create a good sleep environment.
Control alcohol intake
Limit alcohol consumption to recommended levels (no more than one drink per day for women and two drinks per day for men).
Weight and health monitoring
Monitor your weight and health indicators regularly. Consult a nutritionist or doctor for a suitable fat loss plan.
Increase physical activity during the day
Take advantage of every opportunity to move, such as walking, climbing stairs, or doing housework.
Limit smoking
Quitting smoking improves overall health and reduces visceral fat .
Source: https://laodong.vn/suc-khoe/mo-noi-tang-va-nguyen-nhan-cot-loi-1369184.ldo
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