Health tips to control visceral fat

Published:Dec 5, 202310:33

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Health tips to control visceral fat

Excess belly fat or visceral fat is an impartial predictor of threat components for ailments like sort 2 diabetes, hypertension, dyslipidaemia and different parts of the metabolic syndrome. Health consultants share health tips to control visceral fat or stomach fat

Updated On May 25, 2023 04:20 PM IST

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Visceral body fat, is the fat that gets stored inside the belly and surrounds all the vital organs like liver, pancreas, intestines etc. The fat stored underneath the skin is known as subcutaneous fat. “As Indians, we have an increased tendency to have central obesity”, says Dr. Aparna Govil Bhasker, a bariatric surgeon at Mumbai's Saifee Hospital. A typical Indian person walking on the road will be thin all over except for a protruding paunch. This is also known as apple shaped body or android obesity. Excess abdominal fat or visceral fat is an independent predictor of risk factors for diseases like type 2 diabetes, high blood pressure, dyslipidemia, and other components of the metabolic syndrome. (Photo by Towfiqu barbhuiya on Unsplash)

Updated on May 25, 2023 04:20 PM IST

Visceral physique fat, is the fat that will get saved contained in the stomach and surrounds all of the very important organs like liver, pancreas, intestines and so on. The fat saved beneath the pores and skin is named subcutaneous fat. “As Indians, we have an increased tendency to have central obesity”, says Dr. Aparna Govil Bhasker, a bariatric surgeon at Mumbai's Saifee Hospital. A typical Indian individual strolling on the highway shall be skinny throughout aside from a protruding paunch. This is also called apple formed physique or android weight problems. Excess belly fat or visceral fat is an impartial predictor of threat components for ailments like sort 2 diabetes, hypertension, dyslipidemia, and different parts of the metabolic syndrome. (Photo by Towfiqu barbhuiya on Unsplash)

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Recent studies have shown that health risks associated with obesity have been seen to occur at BMI as low as 22 to 23 kg/m2 in some Asian populations. Asian Indians typically have central obesity with high visceral fat which leads to an increased predisposition to diabetes and heart disease. Visceral fat in excess causes disruption in the functioning of hormones and releases inflammatory chemicals that increase the risk of the above-mentioned metabolic diseases. Some of the factors that cause an increase in visceral fat include, a sedentary lifestyle or lack of physical activity, high calorie diet, poor sleep, alcohol consumption and high stress levels. Ageing further increases the proportion of fat and reduces muscle mass. Prevention is always better than cure. Here are some tips by Dietician Mariam Lakdawala to control visceral fat: (Image by (Joenomias) Menno de Jong from Pixabay )

Updated on May 25, 2023 04:20 PM IST

Recent research have proven that well being dangers related to weight problems have been seen to happen at BMI as little as 22 to 23 kg/m2 in some Asian populations. Asian Indians sometimes have central weight problems with excessive visceral fat which leads to an elevated predisposition to diabetes and coronary heart illness. Visceral fat in extra causes disruption within the functioning of hormones and releases inflammatory chemical compounds that enhance the chance of the above-mentioned metabolic ailments. Some of the components that trigger a rise in visceral fat embrace, a sedentary life-style or lack of bodily exercise, excessive calorie food regimen, poor sleep, alcohol consumption and excessive stress ranges. Ageing additional will increase the proportion of fat and reduces muscle mass. Prevention is all the time higher than remedy. Here are some tips by Dietician Mariam Lakdawala to control visceral fat: (Image by (Joenomias) Menno de Jong from Pixabay )

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1. Maintain a healthy eating pattern - Skipping meals, eating close to bed-time, midnight snacking, binge eating, eating out of boredom, etc. are unhealthy eating habits that increase sweet cravings, hunger pangs and consumption of high calorie foods. These can gradually cause an increase in visceral fat. (Pixabay)

Updated on May 25, 2023 04:20 PM IST

1. Maintain a wholesome consuming sample - Skipping meals, consuming shut to bed-time, midnight snacking, binge consuming, consuming out of boredom, and so on. are unhealthy consuming habits that enhance candy cravings, starvation pangs and consumption of excessive calorie meals. These can step by step trigger a rise in visceral fat. (Pixabay)

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2. Eat a well-balanced diet - To ensure a well-balanced diet it is very important to nutritionally balance every meal. A combination of good quality fibre rich carbohydrates, moderate protein and less fat is the best way of maintaining balance. Avoid foods high in calories and low on nutrition like cakes, sweets, biscuits, chocolate, soft drinks, namkeens, French fries, burgers, Chinese, or desserts. (Shutterstock)

Updated on May 25, 2023 04:20 PM IST

2. Eat a well-balanced food regimen - To guarantee a well-balanced food regimen it is extremely necessary to nutritionally steadiness each meal. A mix of fine high quality fibre wealthy carbohydrates, average protein and fewer fat is one of the best ways of sustaining steadiness. Avoid meals excessive in energy and low on vitamin like muffins, sweets, biscuits, chocolate, mushy drinks, namkeens, French fries, burgers, Chinese, or desserts. (Shutterstock)

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3. Exercise daily - Engage in cardio or aerobic exercises daily for at least 45-60 minutes daily like brisk walking, swimming, cycling, gymming, jogging or any outdoor sport. Opt for an activity you enjoy doing since that will ensure compliance and also relieve stress. (Photo by Gabin Vallet on Unsplash )

Updated on May 25, 2023 04:20 PM IST

3. Exercise every day - Engage in cardio or cardio workouts every day for not less than 45-60 minutes every day like brisk strolling, swimming, biking, gymming, jogging or any outside sport. Opt for an exercise you take pleasure in doing since that may guarantee compliance and in addition relieve stress. (Photo by Gabin Vallet on Unsplash )

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4. Sleep and wake up as per the body’s biological clock - Less or disturbed sleep can lead to mid-night snacking, food cravings, etc. Getting good sleep is very important to reduce visceral fat. (Unsplash)

Updated on May 25, 2023 04:20 PM IST

4. Sleep and get up as per the physique’s organic clock - Less or disturbed sleep can lead to mid-night snacking, meals cravings, and so on. Getting good sleep is essential to cut back visceral fat. (Unsplash)

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5. Stay stress-free - Stress produces more cortisol (the stress hormone) to help the body cope with the strain. It may hold on fat in the abdomen and increase visceral fat. Try relaxation techniques such as yoga and meditation, engage in hobbies, outdoor sports, etc. to beat stress. (Unsplash)

Updated on May 25, 2023 04:20 PM IST

5. Stay stress-free - Stress produces more cortisol (the stress hormone) to assist the physique deal with the pressure. It might maintain on fat within the stomach and enhance visceral fat. Try leisure strategies corresponding to yoga and meditation, interact in hobbies, outside sports activities, and so on. to beat stress. (Unsplash)

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6. Avoid or limit alcohol intake - Alcohol consists of simple carbohydrates which if consumed in excess gets converted to fat and sits in the belly. (Arun Mondhe/HT photo)

Updated on May 25, 2023 04:20 PM IST

6. Avoid or restrict alcohol consumption - Alcohol consists of straightforward carbohydrates which if consumed in extra will get transformed to fat and sits within the stomach. (Arun Mondhe/HT photograph)

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7. Avoid the intake of sugars - Like alcohol, table sugar, sugary beverages, aerated drinks, bakery foods, etc. contain simple carbohydrates and very negligible amount of nutrients and fibre. Frequent consumption of these foods even in limited quantities gradually causes an increase in the visceral fat. (Pixabay)

Updated on May 25, 2023 04:20 PM IST

7. Avoid the consumption of sugars - Like alcohol, desk sugar, sugary drinks, aerated drinks, bakery meals, and so on. include easy carbohydrates and really negligible quantity of vitamins and fibre. Frequent consumption of those meals even in restricted portions step by step causes a rise within the visceral fat. (Pixabay)

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8. Avoid the intake of fatty foods - Excessive consumption of processed foods like chips; bakery foods like biscuits, cakes, toasts, khaari, roadside fried foods like samosa, vada, etc. increase the consumption of bad quality fats. In general, consuming high fat foods increases the total calorie intake which when coupled with physical inactivity leads to an increase in the visceral fat.  (Shutterstock)

Updated on May 25, 2023 04:20 PM IST

8. Avoid the consumption of fatty meals - Excessive consumption of processed meals like chips; bakery meals like biscuits, muffins, toasts, khaari, roadside fried meals like samosa, vada, and so on. enhance the consumption of dangerous high quality fat. In normal, consuming excessive fat meals will increase the whole calorie consumption which when coupled with bodily inactivity leads to a rise within the visceral fat. (Shutterstock)

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