Abdominal fat, also known as visceral fat, is the fat that accumulates around the organs and may therefore increase your risk for chronic diseases. Subcutaneous fat is the fat that can be pinched with your hand but does not have severe complications such as visceral fat.
It’s important to determine where your fat accumulates. Is it around your middle, or is it around your legs and bum? If your fat accumulates around your middle it’s especially important to monitor your waist circumference often. It is recommended that women’s waist circumference should be below 80 cm, and men’s waist circumference should be below 94 cm. Ensuring that your waist circumference is below the recommended values will ensure that you have a lower risk for chronic diseases. Visceral fat is a source of inflammatory markers such as C-reactive protein and interleukin-6. These markers may increase your risk for cardiovascular disease as it has a negative effect on blood pressure, insulin sensitivity and blood clotting. Excess visceral fat is linked to cardiovascular disease, cholesterol, high blood pressure, diabetes and metabolic syndrome, and should therefore be closely monitored.
It’s essential to combine exercise with a healthy diet and make it a lifestyle change. It’s recommended to exercise 30 minutes a day, for 5 days a week, or 150 minutes throughout the week, but it may increase to 60 minutes a day when wanting to lose weight. Eat small portion sizes consisting of lean protein, whole grains, fresh fruits and vegetables as unsaturated fats.
To find out more on how to get rid of belly fat book you online or live nutrition consultation session now by emailing info@dieticiansatwork.co.za