5 indicators of poor health, how to reduce visceral fat

Recording your waist circumference will help you manage visceral fat. [사진=게티이미지뱅크]
Visceral fat accumulated around major organs in the body causes serious health problems. It has been linked to health problems such as diabetes, heart disease, and high blood pressure.

You might think that the problem of visceral obesity is only for overweight or obese people, but it is not. Skinny people, especially inactive people and older people, may also be at an increased risk of chronic health problems from visceral fat.

Roughly looking at your waistline, you can see signs of visceral fat. In general, men over 35 inches and women over 30 inches can be seen as signs of excessive visceral fat. Checking and recording your waist size once a month can help manage visceral fat. The American scientific media ‘Cytech Daily’ introduced 5 ways to lower the body’s visceral fat burden and take care of health.

1. Eat more fiber
One way to reduce visceral fat is to eat more fiber-rich foods. Soluble dietary fiber forms a gel that absorbs water and helps slow food as it passes through the digestive tract. This makes you feel full longer and helps you cut down on your calorie intake. Fiber also helps regulate blood sugar.
Foods rich in fiber include fruits, vegetables, whole grains, and legumes. Strawberries, raspberries and blackberries are also nutritious sources of soluble and insoluble fiber. They are also rich in antioxidants and have health benefits, such as protecting the body from cardiovascular disease and other chronic health problems.

2. Manage your stress
Stress increases the stress hormone cortisol, which increases visceral fat. When cortisol is produced in excess, it shifts to fat storage and increases visceral fat. It should be managed on a regular basis so that it does not become chronic stress. Try to lower your stress level through mind-body activities such as yoga or meditation, taking a walk, or taking a hot bath.

3. Focus on quality sleep
A good night’s sleep is very important for well-being and health. Many people don’t know how important sleep is for immune health, brain function, and more. Many studies have shown that lack of sleep increases the stress hormone cortisol and increases visceral fat. One study found that people who slept less than five hours a night had more visceral fat than those who slept seven hours or more. It is recommended to get 7 to 8 hours of sleep every night to suppress visceral fat. In addition, if you don’t get enough sleep, your appetite hormone ghrelin increases, which makes you crave sweets and eat more.

4. Reduce your sugar intake
Another source of visceral fat, sugar, should be reduced. Sugar is also present in most ultra-processed foods, beverages and fruit juices. It is also found in fatty foods such as ice cream and carbohydrate-rich foods such as bread and pasta. The World Health Organization (WHO) advises that sugar should account for less than 10% of total daily energy intake. If you eat 2000 calories a day, that means you shouldn’t get more than 200 calories from sugar.

How can I lower my sugar intake? First, replace sugary drinks with plain water. Soda and fruit drinks contain a lot of sugar. Also pay attention to foods with hidden sugar. Sugar is everywhere, from ketchup and salad dressings to bread pasta yogurt. Read the label carefully to make sure it contains added sugar. Even better, avoid packaged foods entirely.

5. Exercise keeps your body active
Physical activity is essential to lower visceral obesity. Exercise improves insulin sensitivity and reduces inflammation in the body, which can help with weight loss and visceral fat loss.
The greatest effect can be seen in exercises that move large muscles, such as lower body exercises. Bigger muscles burn more calories and fat, and have a greater impact on the hormones that control body weight blood sugar. Focus on dynamic exercises such as squats, deadlifts, running, biking. When walking, adding high-intensity exercise, such as climbing hills or brisk walking, can provide even more benefits.

Reporter Lee Bo-hyun [email protected]

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