Belly fat carries significant risks for our bodies. Among them, visceral fat accumulated between organs can lead to various diseases. What methods should we adopt to effectively manage this visceral fat? Let's find out.
The Impact of Visceral Fat on Health
Visceral fat is fat located between organs rather than beneath the skin. This type of fat is not static and can seep into the bloodstream, causing various issues. Visceral fat houses cells that promote inflammation, secreting inflammatory substances and impairing the function of insulin, a hormone crucial for blood sugar regulation and fat breakdown. This can promote the onset of metabolic diseases like diabetes, hypertension, and dyslipidemia.
The Relationship Between Visceral Fat and Waist Circumference
The excess of visceral fat can mainly be assessed through waist circumference. A waist circumference of over 90cm for men and 85cm for women suggests a high likelihood of excessive visceral fat accumulation. Additionally, a rounded appearance of the abdomen indicates a significant accumulation of visceral fat.
The Importance of Fasting Periods
Intermittent fasting lowers blood sugar and insulin levels, activating fat metabolism. Typically, fat metabolism begins after a fasting period of 12 hours. Therefore, maintaining fasting for 12 hours from dinner to breakfast is appropriate. Especially for those with insulin resistance, longer fasting periods may be necessary. Fasting for 16-24 hours once or twice a week can help manage visceral fat.
The Importance of Proper Diet and Exercise
To manage visceral fat, proper diet and regular exercise are essential. First, reducing refined carbohydrate intake and increasing intake of unrefined carbohydrates is advisable. Additionally, aerobic exercise helps effectively burn visceral fat. Engaging in aerobic exercises such as walking, running, or swimming for over 30 minutes a day, at least three times a week, is recommended.
Visceral fat significantly impacts our health. Maintaining appropriate fasting periods and adopting proper diet and exercise habits are crucial for managing visceral fat. Strive to enjoy a healthy life through these practices.
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