If you’re trying to lose weight, it might seem like all fat is the same. However, it’s very important where fat is located.<\/p>\n\n\n\n
There are two main types of fat that can be found in different areas of the body:<\/p>\n\n\n\n
- \n
- subcutaneous fat<\/li>\n\n\n\n
- visceral fat<\/li>\n<\/ul>\n\n\n\n
Subcutaneous fat<\/strong><\/h3>\n\n\n
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<\/figure><\/div>\n\n\nSubcutaneous fat is the type of fat that\u2019s located right under the skin and on top of our abdominal muscles. This is the fat that we can grip with our hand.<\/p>\n\n\n\n
It\u2019s what most people think of when they\u2019re trying to lose weight<\/a>.<\/p>\n\n\n\n
The fat we notice on our arms and legs is also subcutaneous fat. Everyone has it and it has several uses:<\/p>\n\n\n\n
- \n
- It’s your body’s way to store energy<\/li>\n\n\n\n
- It pads your muscles and organs and protects them from impact<\/li>\n\n\n\n
- It helps regulate body temperature<\/li>\n\n\n\n
- It connects the skin to the muscle and tissue<\/li>\n<\/ul>\n\n\n\n
The amount of subcutaneous fat depends on various influences, such as diet, exercise, and even genetics.<\/p>\n\n\n\n
Chances are, we are usually worried about subcutaneous fat rather than visceral fat. Getting rid of subcutaneous fat can be difficult, but with a good diet and effective workout routine, and hard work, it can definitely be reduced.<\/p>\n\n\n\n
Visceral Fat<\/strong><\/h3>\n\n\n
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<\/figure><\/div>\n\n\nUnlike the subcutaneous belly fat that sits on top of our abdominal muscles, visceral fat is the type of belly fat that’s located on the other side of our abdominal muscles and collects around our abdominal organs.<\/p>\n\n\n\n
It is is the smallest contributor to overall body weight. We can have a flat tummy and still have visceral fat.<\/p>\n\n\n\n
Visceral fat, like subcutaneous fat, is a way for our bodies to store energy and effectively pad or protect our organs when we\u2019re being active. That said, too much of it can be problematic.<\/p>\n\n\n\n
Too much visceral fat is more risky for health than subcutaneous fat.<\/p>\n\n\n\n
Who Has Visceral Fat?<\/strong><\/h2>\n\n\n\n
Everyone has at least some amount of visceral fat. As I said before, it\u2019s natural and our bodies are designed to deposit certain amounts of fat cells around sensitive organs.<\/p>\n\n\n\n
Even though women most often tend to store fat in our lower bodies, we are still more prone to have visceral fat than men.<\/p>\n\n\n\n
So, what influences the visceral fat levels in our bodies? Well, it\u2019s largely the result of the types of activities we participate in.<\/p>\n\n\n\n
For example, if we tend to live a sedentary lifestyle, don\u2019t get enough exercise<\/a> regularly, or eat more calories than we tend to burn each day, we likely have higher amounts of visceral fat beneath our abdominal walls.<\/p>\n\n\n\n
However, if we live an active lifestyle, eat right, and stay fit, we\u2019ll typically have a lower amount of visceral fat.<\/p>\n\n\n\n
RELATED POST: How to Calculate Your Daily Calorie Intake<\/a><\/p>\n\n\n\n
Is Visceral Fat Bad for Your Health?<\/strong><\/h2>\n\n\n\n
Apart from storing excess energy, fat cells also produce hormones and inflammatory substances.<\/p>\n\n\n\n
Visceral fat also produces more protein<\/a> which can cause inflammation and negatively affect your health.<\/p>\n\n\n\n
High percentages of visceral fat can contribute to the development of:<\/p>\n\n\n\n
- \n
- Heart problems<\/li>\n\n\n\n
- Raised blood pressure<\/li>\n\n\n\n
- Type 2 diabetes<\/li>\n\n\n\n
- A stroke<\/li>\n\n\n\n
- Breast and colorectal cancer<\/li>\n\n\n\n
- Dementia <\/li>\n\n\n\n
- Asthma <\/li>\n<\/ul>\n\n\n\n
How to Measure Visceral Fat?<\/strong><\/h2>\n\n\n\n
Before we can start looking for ways to ditch that visceral fat for good, we need to know if you have too much building up in our body. It\u2019s possible to measure the estimated visceral fat percentage, just as we can measure our estimated body fat percentage.<\/p>\n\n\n\n
The best way to measure the amount of visceral fat is to go to the doctor. A doctor can give us a CT scan or an MRI. This can show us exactly how much fat is collecting in the body and can give us a definitive idea of how healthy we are and whether we need to be proactive about decreasing our visceral fat levels.<\/p>\n\n\n\n
That being said, those scans are very expensive. There are ways we can try and check on our own, even though these cannot be said to be absolutely reliable.<\/p>\n\n\n\n
Think about waist size. There are studies<\/a> to suggest that women with a waist measurement of 35 inches (89cm) or more have higher amounts of visceral fat than those with smaller waistlines.<\/p>\n\n\n\n
By knowing our body mass index<\/a> (BMI) measurement or body fat percentage, we can also estimate our visceral fat levels. On average, visceral fat makes up about 10 percent of our body\u2019s total fat content. The higher the body fat percentage is, the more visceral fat we are likely to have.<\/p>\n\n\n\n
Keep in mind that this is just a guide. We can’t really know exactly how much visceral fat we have without going to the doctor. That said, it should still give us an idea of whether or not we need to be more proactive about fat loss.<\/p>\n\n\n\n
How to Lose Visceral Fat<\/strong><\/h2>\n\n\n\n
The best thing we can do, if we are worried about too much fat collecting around our middle, is to be proactive and start taking steps to decrease the amount of body fat we have.<\/p>\n\n\n\n
I\u2019ll be honest. It\u2019s not the easiest thing in the world, but it\u2019s definitely worth the effort. All it takes is commitment to the process.<\/p>\n\n\n\n
Here are a few simple things we can do to further decrease visceral fat buildup and achieve that lean and toned body.<\/p>\n\n\n\n
![\"how](\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2024\/04\/visceral-fat-GRAPHIC-2-1024x538.jpg\")
<\/figure>\n\n\n\n1. Exercise the Right Way<\/strong><\/h3>\n\n\n\n
The best way to get our waistline to slim down and lower our body fat levels is to exercise. And I\u2019m not just talking about dancing in the living room when no one is home (which is totally fun and something I think everyone should do to de-stress). We need to kick things up a notch.<\/p>\n\n\n\n
We need to get some serious cardio work going. Download that book you\u2019ve been meaning to get to or make a playlist of your favourite songs and go for a 60 minute power walk every day<\/a>!<\/p>\n\n\n\n
Or try a HIIT routine<\/a> to get your heart pumping quickly. If you feel up for it, you can go for a quick jog around the block too!<\/p>\n\n\n\n
The point is to get your heart pumping. If you can walk fast enough to at least get slightly out of breath, you\u2019re getting some serious cardio in.<\/p>\n\n\n\n
If you’re looking for a well-structured workout routine, then try one of our Programs<\/a>. They are all tailored to get you the best results possible without growing your muscles too much (if you are going for a more lean and toned look).<\/p>\n\n\n\n
2. Eat the Right Way<\/strong><\/h3>\n\n\n\n
Exercise is an important component of any weight loss routine, but it\u2019s not the only factor to consider. What we eat is just as important when it comes to supporting healthy weight loss.\u00a0<\/p>\n\n\n\n
While there are more studies highlighting the effects of exercise on reducing visceral fat diet still plays an important role. Balanced nutrition can make a big difference in managing visceral fat levels<\/a>, especially when combined with regular physical activity.<\/p>\n\n\n\n
The best thing to do is to cut out all processed foods from the diet. That means ditching junk food and sugar.<\/p>\n\n\n\n
We need to start eating a diet rich in lean proteins, fruits, vegetables, and whole grains. If you drink regularly, try to cut back. Remember, the calories in alcohol are mainly empty calories, which means they have no nutritional value.<\/p>\n\n\n\n
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