10 terrifying risks of visceral fat you should know about https://t.co/lL5bPsEwa9

Body fat comes in two primary types: subcutaneous fat and visceral fat. 

Subcutaneous fat is the layer that you can pinch with your fingers, the one sitting just below your skin. 

While too much of it isn't beneficial, this type of fat is generally less harmful to your health.

Visceral fat is the deeper, hidden fat that encircles your internal organs. 

It lies within your abdominal cavity and is often referred to as 'belly fat.' 

Visceral fat poses a greater threat to your health, leading to numerous severe health issues.

Here's why it's crucial to focus on reducing visceral fat:

1. Increased Heart Disease Risk

Visceral fat secretes inflammatory substances that can increase the risk of heart disease by elevating cholesterol levels and blood pressure.

2. Type 2 Diabetes

Visceral fat impairs the function of insulin, the hormone responsible for regulating blood sugar levels, leading to type 2 diabetes.

3. Stroke

The inflammation and hormonal imbalances caused by visceral fat can increase the likelihood of blood clots, raising the risk of stroke.

4. Breast Cancer

High levels of visceral fat have been associated with an increased risk of breast cancer in postmenopausal women.

5. Colorectal Cancer

Visceral fat boosts the production of certain growth hormones, which can elevate colorectal cancer risks.

6. Alzheimer's Disease

Inflammatory substances released by visceral fat may lead to brain tissue damage over time, increasing Alzheimer's disease risk.

7. Sleep Apnea

Excessive visceral fat can lead to sleep apnea, a sleep disorder characterized by periodic cessation of breathing during sleep, leading to daytime fatigue and other health issues.

8. Sexual Dysfunction

Visceral fat can lead to sexual dysfunction in both men and women by influencing the body's hormone production.

9. Depression

Visceral fat produces chemicals that can travel to the brain and affect mood, potentially leading to depression.

10. Reduced Quality of Life

High levels of visceral fat often result in low energy levels, impaired mobility, and reduced overall quality of life.

While visceral fat is harmful, the good news is it tends to be the first fat you lose when you start a weight loss plan. 

A combination of a healthy diet, regular physical activity, and sleep can help reduce this dangerous fat and safeguard your health.

But how do you know if you have high levels of visceral fat?

A DEXA or bodpod scan can tell you, but there is a simpler way.

Find your waist:hip ratio.

This chart shows your health risk based on your measurement (source: healthline) https://t.co/egpR29lZqa

How to get your waist:hip ratio:

- Standing up straight, measure the smallest part of your waist (usually right above the belly button).

- Measure the widest part of your hips or buttocks.

- Divide 1st measurement by 2nd measurement. 

This is your waist:hip ratio.

Example:

Waist circumference = 38 inches
Hip circumference = 40 inches

38/40 = waist : hip ratio of 0.95 (low risk for a man, high risk for a woman)

If your ratio puts you into the high risk category, you probably have high levels of visceral fat actively increasing your risk of serious health problems.

Need to take action to lose visceral fat?

Here's what you should do:

- A calorie deficit
- High protein (1.6g per kg)
- Resistance training - train each muscle group at least once per week.

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