Most of us see body fat as harmless and merely something we would like to get rid of to look and feel better. However there are certain types of dangerous fats that do not only make losing those last 10 pounds more difficult, but they are also putting your health at risk.
The Dangers of Deep Fat
‘Deep fat’ commonly referred to as visceral fat is the excess intra-abdominal adipose tissue that accumulates in our bodies over time. A high content of visceral fat has been found to be detrimental to health as it causes unhealthy fat to accumulate and store around our vital organs such as our kidney, pancreas, liver etc. It presents itself in a gel-like form that provides itself the ability to wrap itself around our organs. Deep fat has been found to affect an estimated ten to twenty percentage of Americans, and is one of the leading causes of cirrhosis. An individual that has a protruding belly and large waist, will most likely be storing large quantities of dangerous ‘deep fat’ in and around their organs.1
For healthy bodily functioning to occur, energy is required to fuel these processes. The amount of calories required a day to maintain daily bodily functioning depends on age, metabolism, and levels of activity among other things. A man is required to consume around 2,500 calories from a healthy balanced diet to maintain his weight. Women need lesser calories as their muscle mass is generally lower than men and only need 2,000 calories a day to maintain their current weight.2
All food and drink contains a certain amount of calories. Calories are a measure of how much energy food or drink contains. The amount of calories you require per day differs among individuals for several reasons. For example younger growing children may require more energy to grow then younger children. The amount of exercise you participate in daily as well as your size also affects the amount of calories you require to consume on a day to day basis. Other factors that affect how much energy your body requires includes hormones, medications and illness.2
However at this point, it is important to distinguish between healthy and unhealthy fats that accumulate in our bodies over time. The fat we can see and feel around our hips, buttocks and stomachs is known as adipose tissue. This fat lies directly under the skin and its purposes is to insulate and cushion the body as well as store energy in the form of fat. Visceral aka ‘deep fat’ is more dangerous than adipose fat as it accumulates around our vital organs and can cause various dangerous and deadly diseases such as heart congestion, liver cirrhosis, hypertension and diabetes to name a few.3
Adipose fat is more easily lost through dieting or exercise programs; however, it takes a lot more time and effort to rid deep visceral fat. We tend to get heavier and heavier over time and one of the main reasons that this occurs is that stored deep body fat increases our appetites and causes our metabolism to be sluggish. It is difficult to believe that deep fat could affect our metabolism however our metabolisms are largely governed by our levels of stored fat as large quantities of stored fat increases our appetite, causing us to overeat.3
Your brain sends hormones to the body to regulate weight-loss and weight-gain. A high level of refined carbohydrate intake causes your body to maintain a higher body fat percentage. When you eat refined carbohydrates such as sugar, flour and fruit juices; the fat storing hormones are produced in excess, causing your set regulated weight to rise and making it more difficult to follow a healthy moderate-calorie diet.1
However, if you are an individual who suspects that you have a high deep fat store, this is still hope. Research has found numerous methods that can be undertaken in order to reduce the current and future accumulation of deep fat to help assist with your desired weight-loss. Below you will find four helpful tips on how to lose that unwanted dangerous deep fat.1
Reduce refined carbohydrates and sugar intake
As we know insulin is an important hormone that regulates sugar uptake in our cells. Without insulin our bodies would not be able to use the energy that we provide our bodies with when eating. Insulin allows glucose to be absorbed by all the cells in our bodies to provide energy for daily functioning. However, when a cell is exposed to high levels of insulin through the consumption of large amounts of food; the system fails.4
High levels of insulin causes our cells to be less responsive to the presence of insulin over time and ultimately leads to insulin resistance. Eating too many refined sugars and carbohydrates causes insulin to spike and therefore the intake of such food needs to be limited to ensure our cells are appropriately responsive to insulin and glucose uptake. Reducing sugar and refine carbohydrate intake is the first step you can take towards rebalancing your hormones naturally and slimming down. Making use of natural sweeteners, consuming plenty of natural foods and increasing healthy fat will all assist in reducing the intake carbs and sugars.4
Fill up on non-starchy fats, vegetables and proteins
Eating natural fat-burning foods that our species were evolved to eat is one of the most effective ways of reducing deep fat accumulation. A diet that is made up of high-nutrient-dense, real foods is highly effective in balancing and managing our insulin levels, guy bacteria, hormones and weight. You want to eat plenty of healthy fats such as extra virgin olive oil, coconut oil, nuts, fish and seeds to ensure your body is receiving a higher proportion of good fats vs. bad fats. In addition to this; protein should be eaten to beat hunger and eliminate insulin spikes. Healthy proteins such as grass-fed beef, organic eggs, raw diary and fish should be included in your everyday eating plan.4
The health benefits associated with regular exercising is widely accepted and adopted. There are numerous documented benefits of including physical activity in your day and reducing sedentary time. Regular exercise helps us balance the levels of insulin in our blood and makes our cells more primed for the uptake of glucose. Research has found that high-intensity interval training (HIIT) was effective in visceral fat loss in adults. However a combination of resistance and cardiovascular training is also very effective in reducing unwanted fat as an increase in lean muscle mass and calorie burn reduces fat storage and increases fat burn. The most important point here is that you choose an exercise program that you enjoy and will work for you.4
Stress has a way of entering our lives at some point or another. Some of us are better equipped with dealing with extra pressures whereas the rest of us find it very difficult to just relax and take each obstacle in our stride. When it comes to fat loss it is very important that we eliminate stress in our lives in order to beat unwanted excess fat. High levels of cortisol has been linked to unwanted weight-gain. Cortisol production is triggered when we are stressed and this interferes with appetite control, sleep, cravings and metabolism.
Meditations, exercise and just reading a good old book can all help in reducing our stress levels. There are also benefits associated with spending time outdoors and exposing our skin to the much desired vitamin D. Try keep active during the day and do what you enjoy. Try not take life to seriously and try give yourself a break from all that unwanted stress.4
In summary, there are various methods you can adopt to ensure your visceral fat stores are minimal. Remember adipose fat is more easily lost through diet and exercise intervention, however to lose those last 10 pounds that you are battling with, you need to target the deep fat stores to not only reach your target weight but to ensure your body is running smoothly and efficiently on good fats.