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:
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.
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.
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.
3 Cards_Gallery_of_Photos (4)
Losing weight in a healthy way is not something that happens overnight. It is necessary to have a good habit of life, exercise, maintain a good diet, have persistence and, of course, patience.Francesco Carta photographer/ Getty Images
However, when combined with good practices, certain foods can help with weight loss thanks to their high fiber content and/or thermogenic and anti-inflammatory power.Getty Images
Advertising from partner Metrópoles 1
These foods are those capable of fighting fluid retention, improving intestinal transit, accelerating metabolism or helping to burn calories.iStock
Avocado, despite being caloric, is rich in good fats, has anti-inflammatory properties and is a food that encourages slower digestion. Therefore, it is a fruit that helps to prolong the body’s satietyIrene Kredenets/ Unsplash
Metrópoles 2 partner advertising
Pepper is another food that aids in weight loss. By raising the body temperature and being able to increase the heart rate, peppers make us burn more caloriesPriscila Zambotto/ Getty Images
Salmon is one of the foods that prolongs the feeling of satiety. In addition to being a great source of protein, it also contains anti-inflammatory fatty acids.Catherine Falls Commercial/Getty Images
Metrópoles 3 partner advertising
Green apple is one of the most suitable fruits for those looking for foods that help with weight loss. In addition to containing little sugar, compared to other types of apples, it is also rich in pectin, which helps in reducing cholesterol and good digestive function.Inacio Pires / EyeEm/Getty Images
In addition to having a thermogenic effect, eggs have 6 grams of protein per serving. When consumed in the morning, they promote satiety for several hours a day.Laurie Ambrose/Getty Images
Metrópoles 4 partner advertising
Despite being caloric, coconut brings a feeling of satiety, is rich in good fats and provides energy to the body faster than other types of fat.HD Connelly/Getty Images
Broccoli, kale, cauliflower, Brussels sprouts, cabbage, and arugula, cruciferous vegetables, are low-calorie and powerful sources of fiber.Sam Barnes/Getty Images
Advertising from the Metrópoles 5 partner
Chicken breast is an excellent source of protein and is low in fat and calories.Arx0nt/ Getty Images
According to experts, apple cider vinegar prolongs the feeling of satiety and helps control insulin levels in the body. There are two ways to consume this food: putting it in a salad or diluting it in water and taking it before meals.Aniko Hobel/Getty Images
Metrópoles 6 partner advertising
Red berries are another great asset. They have rejuvenating properties, act in reducing inflammation and blood pressure levels, are rich in antioxidants and delicious. Strawberry, cherry, red currants and blueberries are some examples.Olivia Bell Photography/ Getty Images
To be able to see the numbers decreasing on the scale and ensure good health, be sure to seek professional advice
What to do to get rid of excess belly fat:
Do cardiovascular exercise for at least 30 minutes three times a week. Running, biking and rowing are great options.
Eat in a balanced way, avoiding sugar and ultra-processed foods.
Opt for healthier ways to prepare, such as roasting or cooking food.
Learn relaxation techniques to manage stress and prevent the continuous release of cortisol.
Have you read all the Health notes and reports today? Click here.