Visceral fat most often referred to as hidden fat is a serious health risk that may lead to various health issues. It isn’t just a cosmetic concern. Men and women both can have visceral fat though men have a higher tendency to accumulate visceral fat in the abdominal area compared to women.
To maintain overall health and well-being, it’s important to understand more about visceral fat and how to get rid of it. Let’s explore more on the dangers of visceral fat and how you can get rid of it.
What is Visceral Fat?
If you’re wondering what visceral fat is, it is a type of body fat that is stored within the abdominal cavity and also found surrounding vital organs such as the liver, pancreas, intestines and other internal organs.
Visceral fat is much deeper compared to subcutaneous fat which is located just under the skin. Some levels of visceral fat are normal and healthy as it protects the internal organs. But too much of it is dangerous and can lead to serious health issues.
Why is Visceral Fat Dangerous?
As mentioned earlier, too much visceral fat is unhealthy and can pose serious health risks. It’s important to understand why it is dangerous so you can take the necessary steps to get rid of it. Too much visceral fat can increase the risk of heart disease. This is because it is linked to higher levels of LDL cholesterol and lower levels of HDL cholesterol which leads to atherosclerosis and heart disease.
Excess visceral fat can also lead to type 2 diabetes where it affects insulin sensitivity which increases the risk of developing type 2 diabetes. High blood pressure is another health concern from developing too much visceral fat which is a risk factor for stroke and other cardiovascular issues. Apart from that, visceral fat is dangerous as it also can contribute to a buildup of fats surrounding the liver which leads to fatty liver disease.
Diet Strategies to Reduce Visceral Fat
The good news about visceral fat is that it can be reduced by following some diet strategies. It doesn’t take special diets or strategies to tackle it, though. Here are some effective ways to help you reduce those unwanted visceral fat:
Eat a Balanced Diet
Eating a balanced diet is always good for your overall health and especially effective for getting rid of visceral fat. Try to focus on a diet rich in whole grains, lean proteins, healthy fats, and plenty of vegetables and fruits. Also do limit processed food as this is high in unhealthy fats, salt as well as sugar.
Increase Fibre Intake
Choose to incorporate food high in fibre as this helps to feel full for a longer time and it helps reduce overall calorie intake and assists in getting rid of visceral fat.
Reduce Sugar Intake
Limit the consumption of sugary food and drinks which accumulate fat around the organs as excess sugar can lead to fat accumulation which increases visceral fat.
Eat Healthy Fats
Incorporate healthy fats such as avocados, nuts, seeds and olive oil are better choices, as this can increase HDL cholesterol levels, which are beneficial for reducing visceral fat.
Stay Hydrated
Staying hydrated by drinking plenty of water daily is important to help maintain metabolic functions and reduce cravings for unhealthy snacks, aiding in reduction of visceral fat.
Exercise Routines for Targeting Visceral Fat
Exercise is one way to eliminate visceral fat. Though, it’s easier said than done, incorporating an exercise routine into your daily routine is a great way to get rid of visceral fat. You should try and exercise at least 3 to 4 days a week.
Here are some exercise routines you can try at home!
High Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is a popular workout that effectively burns fat. Short and intense bursts of fast-paced cardio are great at eliminating visceral fat.
Cardio
Cardio exercises such as running, jogging, cycling, and swimming can help burn visceral fat. Make running a regular part of your workout routine.
Strength Training
Strength training which is exercises using weights is also a fantastic way to burn visceral fat. Not only does it burn visceral fat, it also helps you to build strength and muscle mass. Try to aim for at least two strength training days a week.
Core Exercise
For anyone targeting to burn and tone the abdominal area, incorporate core exercises into your exercise routine.
Lifestyle Changes to Lower Visceral Fat
Lifestyle changes also play a role in lowering visceral fat. This includes:
1. Getting Sufficient Sleep
Sleep deprivation is linked to an increase in visceral fat as it can disrupt hormones that regulate hunger and fat storage. Getting sufficient and quality sleep every night is important to reduce visceral fat.
2. Stress Management
Just like sleep, stress can increase cortisol levels in the body which leads to an increase in fat.
3. Avoid Smoking and Limit Alcohol Intake
Both smoking and drinking alcohol excessively are linked to an increase in visceral fat.
Treatments for Visceral Fat Reduction
Making changes to your lifestyle, such as adopting a healthier diet and incorporating exercise into your daily routine, can significantly reduce visceral fat. Additionally, various treatments can provide further support in targeting and reducing visceral fat.
One treatment by INDIBA is a non-invasive radiofrequency therapy that is known for its effectiveness in fat reduction in abdominal adiposity. It is called Capacitive Resistive Electrical Transfer (CRET) or Resistive Radiofrequency which operates at 448 kHz.
This modern technology by INDIBA works by delivering controlled heat deep into the tissues. The treatment is not only great for fat reduction and body contouring but also has the ability to promote deeper and faster tissue regeneration.
A study conducted in Japan demonstrated the effectiveness of CRET (Capacitive Radiofrequency Electric Transfer) in reducing visceral fat. The study involved three patients who showed significant reductions in adipose tissue area with no detected side effects, indicating a safe and effective treatment.
- The first patient experienced a 45% reduction in adipose tissue area, from 4938mm² to 2718mm², after being treated once per day for 5 days.
- The second patient showed a 38.3% reduction, from 7609mm² to 4698mm², after 8 sessions over 4 weeks (twice per week).
- The third patient had a 21% reduction, from 16,049mm² to 12,671mm², after 13 sessions over 17 days.
These results highlight the potential of CRET as an effective treatment for reducing visceral fat.
Ready to Get Rid of Your Visceral Fat?
If you’re looking to reduce visceral fat and improve your overall health, the treatment offered by INDIBA provides a highly effective solution. Utilizing INDIBA’s safe and advanced radiofrequency technology, this treatment promotes visceral fat reduction and deep tissue regeneration.
Whether your goal is to improve your overall health or achieve specific body goals, INDIBA’s treatment can help you reach them faster and more efficiently!
