Thin Appearance Doesn’t Equal Health: Doctor Discusses Visceral Fat Around Organs, Advises Exercises To Reverse

In today’s world, many people think that being thin means being healthy. This belief leads to the idea that if someone looks slim, they must be fit and have no health problems. However, this is not always true and can be harmful. One major health risk that affects people of all sizes is visceral fat. This type of fat builds up around important organs like the liver, pancreas, and intestines.

Regarding the same, Dr Manan Vora, an Orthopaedic Surgeon and Co-Founder of NutriByte Wellness in Mumbai explains that visceral fat is dangerous because it can lead to serious health issues such as heart disease and diabetes. Unlike other types of fat that are just under the skin, it is deeper in the body and can be hard to see. Understanding this hidden danger is important for everyone, regardless of their weight.

What Is Visceral Fat?

Visceral fat is not just any kind of fat as it is specifically located around vital organs within the abdominal cavity. It surrounds important organs like the liver, pancreas, and intestines. “Unlike regular fat, which is found just beneath the skin, visceral fat is deeper and not visible from the outside,” explained Dr Vora. This type of fat is often referred to as "active fat" because it can influence how hormones function in the body.

The expert explains that the real danger is the fat that is stored deep inside. This fat is stored deep around your abdomen, wrapped around your organs. “It promotes disease by releasing cytokines which in turn cause inflammation and insulin resistance, eventually also damaging your arteries,” he said. This is a fast track to heart disease and diabetes and can almost double your risk of premature death. 

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Exercises To Reverse Visceral Fat

The expert suggested a few natural ways to reverse visceral fat and some of them are mentioned below. 

• Cut Out Processed Foods: Try to avoid processed foods completely for two weeks and focus only on whole foods like fruits, vegetables, and grains. 
• Do High-Intensity Exercise: Instead of just jogging, include short bursts of sprinting or high-intensity workouts in your exercise routine. This type of exercise can help reduce visceral fat more effectively.
• Eat Fermented Foods: Foods like yoghurt, kefir, and sauerkraut are great for your gut health. They contain good bacteria that can help improve digestion and overall health.
• Manage Stress: High levels of stress can increase a hormone called cortisol in your body, which is linked to gaining visceral fat. Finding ways to relax, such as through meditation, yoga, or deep breathing exercises, can help manage stress levels.
• Stay Active: In addition to structured workouts, try to move more throughout the day. Simple activities like walking, taking the stairs instead of the elevator, or even fidgeting can help burn extra calories.

Best Foods to Reduce Visceral Fat

To effectively reduce visceral fat, incorporating specific foods into your diet can make a significant difference. Some of the best foods to consider to reduce visceral fat are mentioned below. 

• Fatty Fish like salmon, mackerel, sardines, and herring are rich in omega-3 fatty acids, which have been shown to help reduce visceral fat. 
• Lean Proteins such as skinless chicken, turkey, eggs, and beans in your meals can help keep you full and support muscle growth. 
• Eating a variety of fruits and vegetables is essential for overall health. 
• Nuts like almonds and walnuts and seeds such as chia seeds and flaxseeds are packed with healthy fats, fibre, and protein. 
• Drinking green tea regularly may aid in reducing visceral fat due to its antioxidant properties. 

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Conclusion

Looking slim does not always mean you are healthy. It is important to get regular health checkups to check for visceral fat. This type of fat can be harmful to your body, just like regular fat. The good news is that you can reduce visceral fat by eating a healthy diet and cutting out processed foods. Taking these steps can help you stay healthier and feel better overall.