Visceral fat protects organs and secretes hormones. However, excess visceral fat negatively affects more than just body shape. To reduce visceral fat, one must make dietary adjustments. This article will introduce four main approaches to reducing visceral fat and guide nutritional choices.
Health Risks of Excessive Visceral Fat
Excessive visceral fat increases the risk of various chronic diseases, including the following:- Brain disorders: A 2023 meta-analysis published in Aging and Disease revealed that among 10,000 adults, higher levels of abdominal fat (including visceral and subcutaneous fat) were associated with reduced brain volume, particularly in regions linked to cognitive functions like thinking, memory, and daily task performance. A recent study found that higher levels of visceral fat in middle-aged people were linked to an increased risk of developing Alzheimer’s disease in the future. This may be because high visceral fat levels can lead to brain inflammation.
- Asthma: Excessive visceral fat is also associated with higher frequencies and severities of asthma attacks. Research has found that individuals with excess visceral fat are more prone to narrowed airways.
- Cardiovascular diseases: Studies have identified excessive visceral fat as one of the key risk factors for cardiovascular diseases. Additionally, conditions such as high blood pressure, high blood lipids, high cholesterol, and diabetes further increase the risk of heart attack.
- Liver diseases: Excessive visceral fat can contribute to fatty liver, which in turn may lead to the development of cirrhosis, liver cancer, and other conditions.
- Cancer: Excessive visceral fat is also associated with an increased risk of various cancers. One study found that excess visceral fat can lead to chronic inflammation and increase insulin resistance, elevating the risk of cancer.
Methods for Assessing Visceral Fat
Measuring waist circumference is the simplest method to assess visceral fat. According to the Taiwan Ministry of Health and Welfare, a waist circumference exceeding 35 inches for men and 31 inches for women is considered excessive. An increased waist circumference may indicate an accumulation of excess visceral fat.Additionally, body density can be measured using instruments such as body fat monitors and hydrostatic weighing. Body mass index (BMI) can also, to some extent, reflect the degree of obesity.
What Leads to Visceral Fat Accumulation?
The leading cause of excessive visceral fat is unhealthy eating habits. Visceral fat often accumulates due to an unhealthy diet, including overeating fried and high-sugar foods and excessive alcohol consumption. Even with a lot of exercise, the effectiveness of reducing visceral fat remains limited if dietary habits are not changed.Other factors, such as inadequate water intake, insufficient sleep (less than five hours), prolonged periods of high stress, and extended periods of sedentary behavior, can all negatively affect metabolism.
4 Main Ways to Reduce Visceral Fat
Dietary adjustments, moderate exercise, stress management, and adequate sleep are the best ways to reduce visceral fat.1. Improve Dietary Habits
The following tips will help you improve your dietary habits:- Chew food thoroughly and take at least 20 minutes to finish each meal.
- Eat only until 80 percent full.
- Adhere to regular meal times for breakfast, lunch, and dinner. This practice helps the digestive system anticipate food intake at specific times, thereby regulating metabolism.
- Follow a specific eating order: The order of eating is also important. It is best to start with drinking water or soup, followed by a few bites of vegetables and proteins, as this can help increase satiety. Then, consume the remaining vegetables and meat, accompanied by a small portion of rice or noodles. I had a patient who did not exercise but simply altered his eating order. Surprisingly, he lost 2.2 pounds per month, amounting to 26.46 pounds over a year.
- Drink plenty of water.
- Avoid eating fruit after 4 p.m.
- Eat locally grown, seasonal whole foods and reduce consumption of processed foods containing various additives.
- Opt for foods with a low glycemic index. Foods with high glycemic index lead to a rapid increase in blood sugar levels, triggering a large release of insulin. This insulin surge converts blood sugar into triglycerides, which are then stored in the abdomen. Excessive consumption of refined carbohydrates is a major contributor to abdominal obesity.
- Limit your daily sugar intake to about half your body weight in kilograms—but in grams. For example, if you weigh 66 kilograms (145 pounds), aim for around 33 grams of sugar daily. To get an idea of what that looks like in added sugar, one can of cola contains about 39 grams of sugar. One study suggests eating 25 grams or less of added sugar per day. If you wish to consume more sugar, you must increase your level of physical activity.
- Refrain from eating after 9 p.m. or within two hours before bedtime.
Dietary Recommendations for Fat Reduction
Diversifying your diet is advisable for adequate nutrition. Consider adopting the 2:1:1 plate method, comprising vegetables and fruits, proteins, and whole grains in a 2:1:1 ratio. Additionally, the Mediterranean diet can also be beneficial.The following foods are recommended for reducing visceral fat:
- Fruits and vegetables: Some good sources include seaweed, cruciferous vegetables (such as cabbage), grapefruit, and blueberries.
- Protein: Good sources include sardines, mackerel, salmon, lamb, pork, and soy products.
- Whole grains: Sugar is the quickest energy source for the body, so it is necessary to replenish sugar intake with foods like whole grains. However, it is advisable to limit high glycemic index refined carbohydrates and eat more fiber-rich foods, such as oats, barley, and brown rice.
- Seasonings: When consumed in moderation, seasonings like turmeric and apple cider vinegar can aid in weight loss.
- Healthy fats: Healthy fats and good cholesterol benefit metabolism and can help reduce levels of bad cholesterol and triglycerides, improving abdominal obesity. A recent study published in Cell found that cholesterol absorption in the intestine stimulates the secretion of a hormone that inhibits cholesterol synthesis in the liver. Therefore, consuming egg yolks and seafood in moderation can be healthy. Eating healthy fats like olive, flaxseed, coconut, and camellia oils, lard, and nuts like almonds and walnuts is also good. Lard, being a saturated fatty acid, does not undergo oxidative rancidity and is suitable for high-temperature cooking.
- Beverages: Consider drinking green tea and beverages with added chia seeds.
- Snacks: Healthy snacks include dark chocolate, walnuts, and kefir.
2. Get Moderate Exercise
Regarding exercise, it is best to include both aerobic exercise and strength training. Adults should engage in at least 150 minutes of moderate-intensity aerobic exercise per week, such as hiking, swimming, running, or cycling, and incorporate strength training exercises like squats and weightlifting. Younger people can also consider high-intensity interval training (HIIT) methods like TABATA. However, to prevent injuries, one must be aware of one’s fitness level and avoid overexertion.3. Manage Stress
High levels of stress can lead to feelings of exhaustion and a decreased metabolism. In times of stress, some individuals may be inclined to overeat or indulge in unhealthy foods. Therefore, it is essential to find ways to relieve stress and maintain a positive mood, such as through yoga, meditation, and massage.4. Ensure Sufficient Sleep
Sleeping seven to eight hours per night supports recovery and normal metabolic function. One study found that people who lack sleep are more likely to consume excess calories and have higher visceral fat levels.Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
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