Some body fat is good, but too much can be dangerous. There are two types of belly fat, subcutaneous fat and visceral fat. Belly fat can also be subcutaneous fat stored under the skin. The type of fat in the arms and legs can be subcutaneous. Visceral fat is much harder to see. It can be analyzed through an MRI scan. Typically, healthy levels of visceral fat are just beneath 13. If your measurement ranges between 13 to 59 a lifestyle change is necessary. If you have a lot of subcutaneous fat you most likely have a lot of visceral fat.
Visceral fat can cause many different health problems such as insulin resistance, diabetes, and prediabetes. Among other diseases that can develop due to excess visceral fat include: stroke, breast cancer, type 2 diabetes, Alzheimer’s disease, and colorectal cancer.
Fortunately, if you’re carrying a little bit extra visceral fat there’s good news for you. Visceral fat is extremely receptive to exercise, diet, and life style change. When you lose fat, you do lose some visceral fat as well.
1. Don’t Skimp On Exercise
You should aim to exercise for at least 30 minutes per day. You can go for a brisk walk, jog, or swim. Cardio is a key element in eliminating visceral fat. A combination of strength training and cardio can provide you with optimal results.
2. Eating A Healthy Diet
Eating a healthy diet consists of staying away from junk food and empty calories. You don’t have to go on fad diets or significantly cut your caloric intake. You just need to stick to eating whole foods like lean meats, fruits, vegetables, and whole grains.
3. Don’t Smoke
Smoking is bad for many reasons. It can cause tooth decay, decrease cardiovascular health, and bring about an onslaught of diseases.
4. Put Down The Sugary Drinks
Sugary drinks may be delicious in the moment. They have no nutritional value and typically consist of high amounts of high fructose corn syrup.