Visceral fat plays a dangerous role in affecting the hormonal functions. It is harmful and you can try these remedies to reduce belly fat.
Visceral fat is technically an excess body fat stored within the abdominal adipose tissue. It is sometimes referred to as active fat because research has shown that this type of fat plays a distinctive and potentially dangerous role in affecting the hormonal functions. It is in form of gel and is wrapped around major organs such as liver, pancreas and intestines storing higher amounts of visceral fat is associated with increased risks of number of health problems.
Why visceral fat is harmful?
Fat cells do more than simply store excess energy. They also produce hormones and inflammatory substances. Visceral fat cells are especially active and produce even more inflammatory markers such as IL-6, IL-1beta, PAI-1 & TNF-alpha. Overtime, these hormones can promote long lasting inflammation may cause plaque to form inside the arteries, which is a risk factor for heart disease.
1. Plaque is a combination of cholesterol & other substances. It grows larger overtime & can eventually rupture.
2. When this happens, the blood in the arteries clot and either partially or completely blood flow.
3. In the coronary arteries, a clot can deprive the heart of oxygen and cause heart attack.
4. The ‘portal theory’ also explains why visceral fat is harmful. It suggests that visceral fat releases inflammatory markers and free fatty acids that travel through the portal vein to the liver.
5. The portal vein carries blood from the intestines, pancreas and spleen to the liver.
6.This may cause fat to build up in the liver & potentially lead to liver insulin resistance & type-2 DM.
Do more aerobic exercise :
Regular aerobic exercise is a great way to shed visceral fat. It’s commonly known as cardio, and it burns a lot of calories. Try combining it with a healthy diet to shed more visceral fat.
Try eating more soluble fiber:
Fiber can be divided into 2 broad categories- soluble and insoluble. The soluble kind mixes with water to form a viscous gel like substance. This helps slow down the delivery of digested food from the stomach to the intestines. When soluble fiber reaches the colon, it is fermented by gut bacteria into short chain fatty acids. These fatty acids are a major source of nutrition for colon cells.
Interestingly, they may also help reduce visceral fat by suppressing your appetite. Studies show that short-chain fatty acids help increase levels of fullness hormones such as cholecystokinin GLP-1 & PYY. They can also help reduce levels of the hunger hormone Ghrelin. To increase your fiber intake, try eating more flax seeds, sweet potatoes, legumes & grains.
Eat more protein:
Protein is the most important nutrient for fat loss. People who eat more protein tend to carry less visceral fat. Protein intake was linked to a lower body mass index, higher ‘good’ HDL cholesterol & a smaller waist circumference, which is a marker of visceral fat.
Probiotic:
Probiotics are live bacteria that can benefit your gut and digestive health. Probiotics help promote higher levels of GLP-1, a fullness hormone, & ANGPTL4, a protein that help reduce fat storage. To increase your fiber intake, try eating more flax seeds, sweet potatoes, legumes & grains.
Lactobacillus gasseri — loss weight
Lactobacillus acidophilus — weight gain.
Types of fat we store :
There are mainly two types fat – visceral fats & subcutaneous fat. The subcutaneous fat is the fat that we store just unclear under the skin (For instance the fat that we find on human arms and legs). Fat around the belly could be the result of both types of fat. But storing a significant extra fat within the abdomen where organs reside is called visceral fat.
Healthy body fat according to the age group :
Men with a waist circumference more than 40 inches and women with a waist circumference more than 35 inches are at an increased risk of visceral fat.
Remedies to reduce belly fat:
1. In a glass of water mix 1 tbspn of apple cider vinegar and consume before breakfast & dinner.
2. In a bowl of yoghurt add 1 tspn of falooda seeds and consume daily.
[Different types of bacteria play a role in weight regulation & that having the right balance can help with weight loss, including loss of belly fat].
3. Regularly drinking green tea has been linked to weight loss, though its probably not effective on its own and best combined with exercise.
[It contains caffeine & the anti-oxidant EGCG, both of which appears to boost metabolism].
4. Do Abdominal exercises help you burn belly fat.
[Supine lying, raise your legs at 30, 60, 75, 90]
5. Medium chain triglycerides MCTs are rapidly absorbed for immediate use as an energy source. MCT oil may increase fat burning, decrease hunger & protect muscle mass during weight loss.
[Drink 1 tbspn of virgin coconut oil before food]
6. Eggs are high protein food that may help reduce hunger, increase fullness, boost fat burning and protect heart health.
7.Protein appears to increase muscle growth, reduce appetite, increase fullness & boost metabolism more effectively than other protein sources.
2 tbspn of Protein powder + 10 soaked badham+ Any 1 fruit+ ½ glass milk + Bella Grind, mix and drink.
8. Drink 1 litre of hot lemon honey water by adding a tspn of pepper powder, dry ginger powder, falooda seeds and mint leaves.
9. First in the morning, drink plantain pith juice by adding a tspn of licorice powder.
10. Certain foods have metabolism boosting properties and can help you burn fat. Try to incorporate with these foods like Broccoli, coconut, citrus fruits, leafy greens, Avacado, berries, nuts & seeds, beans, eggs, peppers etc.,
11. Sugar, carbohydrates, processed foods & alcohol are directly affect your waist line. Avoid these foods.
12. Inadequate sleep can lead to weight gain, including belly fat accumulation.
13. Avoid stress. The human hormones cortisol, also known as the ‘stress hormone’, may lead to increased belly fat.
14. Consider your monthly cycle. Hormonal changes in women throughout the month can result in temporary weight gain, especially in the belly area.
Dr Venkataramana Hegde & Dr.Nandhini V. Mohan
Veda wellness center
Nisarga Mane Sirsi
Uttarakannada District.
Ph: 9448729434 / 9597019032
Email : nisargamane6@gmail.com
