I am going to explain what visceral and subcutaneous belly fat are.

Introduction

Belly fat is harmful to your health; it is related to heart disease and diabetes. It is very useful to understand the types of belly fat to control them successfully. This article explains the two types of belly fat, what they look like, their possible consequences for health and how to minimize them. Figuring out your type of belly fat can help you devise a habit that prevents it in the long term.

Personal Experience:

It was not until I figured out the kind of fat building around my stomach that I noticed I was losing it. Learning that visceral fat was hiding under my skin influenced me to focus in another way. I tried to use less sugar, exercise very hard and focus on being mindful. After 3 months, I had fewer inches and felt more alert, lighter and healthier too.

What does Belly Fat refer to?

Fats in the belly are known as belly fat. There are two main types of rock:

• This type of fat has a layer at the skin’s bottom.
• Visceral fat is found around a person’s internal organs.

A little fat is necessary for your body, but having too much and particularly visceral fat, can put you at higher risk for serious diseases.

This information may surprise you:
The Centers for Disease Control and Prevention suggests that additional belly fat plays a major role in metabolic syndrome which raises the risk of heart disease.

Sorts of Belly Fat

1. Subcutaneous Fat

It consists of the soft area of your body that you can grasp. It is often not harmful, though it often means the individual doesn’t follow a healthy lifestyle.

Key Points:

• It is measured by the skinfold calipers.
• The belly line is usually present on your hips, thighs and lower belly.
• A better way to reduce them is by eating healthy and exercising.

2. Visceral Fat

The fat wraps itself around your bodily organs which is extremely dangerous. Often, we cannot notice it when it forms and it causes more problems than the other types of body fat.

Some safety risks are linked to health.

• Insulin resistance
• Inflammation
• Heart disease
• This illness is known as type 2 diabetes.

Source:
Scientists from Harvard Health state that visceral fat releases hormones that interfere with your body’s proper balance.

Locating the Type of Belly Fat

• Subcutaneous Fat: Can be easily squeezed with your finger.
• Visceral Fat: It is often noted in people whose waists are bigger than their hips.

To measure your waist, you can use the Waist Circumference Test.

• If a woman’s shoe is more than 35 inches, it can be risky to wear.
• It is risky for men when their size exceeds 40 inches.

Should you feel you have visceral fat, discuss with your doctor whether getting a DEXA or MRI scan might help confirm this.

Problems Related to Fat in the Belly

Getting rid of belly fat may help you avoid:

• People also suffer from heart disease and stroke.
• Type 2 diabetes is a type of diabetes.
• For example, there are cancers such as breast and colon cancer.
• Sleep apnea
• Metabolic syndrome
• The disease is called high blood pressure.

You can learn more about obesity by visiting the WHO’s fact sheet.

How Can You Get Rid of Your Belly Fat

1. Diet Strategies

• Try to include a lot of veggies, fruits and lean meats in your diet.
• Eat fewer foods containing sugar and simple carbs.
• Include more soluble fibers (e.g., in your food)
• Avoid foods that contain trans fat.

2. Exercise Plan

• Cardio and Strength Training should be included together.
• Try doing HIIT: by working out hard for brief periods, you’ll lose more fat.
• They make your muscles firmer, but will not help you target one area for weight loss

3. Lifestyle Tips

• Try to sleep between 7 and 9 hours every night.
• Manage your stress by doing yoga, practicing meditation or taking deep breaths.
• Try to drink water and avoid drinking too much alcohol.
• Try to exercise for at least 30 mins each day.

On YouTube, you can watch this video: “Visceral Fat vs. Subcutaneous Fat Explained”

Plan for losing belly fat every week.

Routine Type of Exercise

• For Monday, do High-Intensity Interval Training and work your core muscles.
• Strength-training exercises are best done on Tuesday.
• Each Wednesday, you can choose to do running or cycling.
• On Thursdays, people may go for either Yoga or Pilates.
• On Friday, I do HIIT exercises in combination with core exercises.
• Every Saturday, schedule a workout where you work your full body.
• On Sunday, your body needs a day off or a gentle exercise.

Conclusion

To know which foods to eat, you need to understand the differences between visceral and subcutaneous belly fat. Subcutaneous fat is more obvious, but it is visceral fat that threatens our health. You can reduce different types of fat in your body by changing your lifestyle, sticking to healthy meals, being physically active and managing stress.