Learn to recognize 3 signs of excess visceral fat

Visceral fat is a specific type of fat, which is stored in the chest region between the organs located in this part of the body. When in excess, visceral fat is a risk factor for health problems, and its presence is already associated with a higher occurrence of cardiovascular problems – such as heart attack and stroke -, diabetes and even some types of cancer.

“The increase in visceral fat leads to the production of substances that impair the action of insulin and glucose. Weight gain is directly related to increased blood pressure and disturbances in the metabolism of cholesterol and triglycerides”, says doctor Cid Pitombo, an obesity specialist.

It is more common for obese or overweight people to have excess visceral fat, but it can also be accumulated in thin individuals, who have fat in the waist region, the famous “beer belly”, which is not necessarily linked to the consumption of alcohol. alcohol.

The methods used to measure visceral fat are computed tomography, ultrasound and magnetic resonance imaging. Currently, more modern and effective alternatives have been sought, such as bioimpedance.

Know some signs that you may be accumulating visceral fat:

  1. waist size: Abdominal circumference is one of the parameters to assess whether you have visceral fat accumulation. One indication is when the waist goes from 88.9 centimeters for women and 101.6 centimeters for men.
  2. Pear or apple? Ever heard of the classification that divides people’s body shape between pear and apple? Pear-shaped individuals store fat in the lower part (hips, thighs and buttocks), whereas apple-shaped individuals store fat in the upper part (tummy and chest). Apple-shaped ones tend to have more visceral fat.
  3. Too stressed? Endocrinologist Claudia Chang, from the Brazilian Society of Endocrinology and Metabology (SBEM), explains that chronic stress causes an increase in hormones such as cortisol, adrenaline and noradrenaline. The consequences of this increase include weight gain with accumulation of visceral fat.
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What to do to get rid of excess belly fat:

  1. Do cardiovascular exercise for at least 30 minutes three times a week. Running, biking and rowing are great options.
  2. Eat in a balanced way, avoiding sugar and ultra-processed foods.
  3. Opt for healthier ways to prepare, such as roasting or cooking food.
  4. Learn relaxation techniques to manage stress and prevent the continuous release of cortisol.

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