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Often we think of body fat as one thing but there are different types. A lot of people focus on subcutaneous fat, this is the fat you can see and feel right beneath your skin. But usually overlooked is visceral fat.
According to InBody, everyone has some visceral fat, but too much of it can increase the risk of serious health issues. Unlike the life-sustaining organs that you were born with, visceral fat actively works from the inside out to sabotage those organs and disrupt your bodily functions.
Visceral Fat is the fat that surrounds your inner organs and is the most detrimental to your health. This puts more pressure on the many organs it covers such as the liver, pancreas, and intestines. Therefore, they are put under excessive stress leading to many medical conditions such as fatty liver disease, insulin resistance, high cholesterol, high blood pressure, and more.
The easiest way to measure your visceral fat is to hop on the In body machine and get a scan. The InBody scan reports Visceral Fat on a scale of 1-20. The goal is to have a level of 10 or less to reduce your risk of chronic disease and to help keep yourself healthy.
There are a number of ways to help reduce your visceral fat level. Start with your nutrition. Choose whole foods, fruits, vegetables, and lean protein. Try to minimize excess sugar and processed foods.
If you’re already exercising, this study revealed that 3 sessions of interval training (20 minutes per session) for 12 weeks resulted in a 17 percent reduction in visceral fat. If not, you have a target now! A combination of cardio and strength training is best to keep you the most resilient without overtraining. And most importantly, work on a consistent training schedule.
At Pittsburgh FIT, we’re here to keep you health throughout your lifespan. It takes time for Visceral Fat to accumulate and it takes time to get it off. Be patient, but stay consistent in your commitment to your own health!
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