Rebel Wilson discusses her decision to lose weight in 2020
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Visceral fat can present serious health risks and has been linked to an increased risk of heart disease and type 2 diabetes. The British Heart Foundation (BHF), says that coronary heart disease is the UK’s single “biggest killer”. It notes that being overweight or obese increases your risk of coronary heart disease.
VISCERAL fat is fat wrapped around the organs, including the liver and intestines, which can carry a number of health risks. Fortunately, improving your diet can deal a decisive blow to belly fat.
The Department of Medicine for Older People (DMOP) says: “In the UK, most people eat and drink too many calories, too much sugar, salt and fat and not enough fruit vegetables, fibre and oily fish.“
It explains that it is important to have some fat in your diet but not from foods and drinks high in fat and or sugar.
It adds: “Most adults and children in the UK eat too much sugar. Cut down by eating fewer sugary foods, such as sweets, cakes and biscuits, and drinking fewer sugary soft drinks.”
Indeed, the organisation says: “Weight gain occurs when we take in more calories than we burn.”
“Sugary foods and drinks (including alcohol) can therefore only make you gain weight if you consume more calories than you use for energy,” it adds.”
The government has recommended that free or added sugars shouldn’t make up more than five percent of the calories you get from food and drink each day.
“That’s a maximum of 30g of added sugar a day for adults, which is roughly seven sugar cubes.
“Children should have less – no more than 19g a day for children aged four to six years old (five sugar cubes), and no more than 24g (six sugar cubes) for children aged seven to 10 years old,” notes the organisation.
DMOP says: “Check food labels for the amount of sugar it contains.
The sugars figure in the nutrition label is the ‘total amount’ of sugars in the food. It includes sugars from fruit and milk, as well as sugars that have been added.”T
he NHS explains: “If you’re overweight, changes to your diet and physical activity levels are the first step to helping you lose weight.
“Your GP or practice nurse can help you assess your current diet and levels of physical activity, and set personal goals for change.”The other key component to visceral fat reduction is to engage in regular physical activity.
Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity (such as brisk walking) and strength training (exercising with weights).
According to Harvard Health, spot exercises, such as sit-ups, can tighten abdominal muscles but won’t get at visceral fat.
“Exercise can also help keep fat from coming back,” adds the health body.
The NHS states: “The best way to lose weight if you’re obese is through a combination of diet and exercise, and, in some cases, medicines. See a GP for help and advice.”
It adds: “Measuring your waist is a good way to check you’re not carrying too much fat around your stomach, which can raise your risk of heart disease, type 2 diabetes and stroke.“
You can have a healthy BMI and still have excess tummy fat, meaning you’re still at risk of developing these conditions.”
Nuffield Health notes that body mass index (BMI), while still useful, has come under increasing scrutiny for not being a full representation of body composition or health.
Indeed, the NHS notes: “Your BMI can tell you if you’re carrying too much weight, but it cannot tell if you’re carrying too much fat.”
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