The key to preventing visceral fat accumulation

Some people may appear slim and have slender limbs, but their waists and abdomens may be noticeably protruding, giving them an overall apple-shaped body shape. Doctors warn that even if they are not overweight, these individuals are still at high risk for developing visceral fat.Excessive visceral fatNot only will it increase the risk of diabetes, but according to research, it may also increase the risk of cancer and cardiovascular disease. The threat to health should not be underestimated.

Visceral fat: A hidden threat more terrifying than obesity

While obesity used to be the primary cause of chronic diseases like diabetes, heart disease, and high blood pressure, there's actually a less obvious risk factor: visceral fat. This type of fat accumulates primarily within the abdominal cavity. While it protects internal organs within normal limits, excessive amounts can become a hidden health hazard.

According to a large study published last year in the Journal of the American College of Cardiology, the research team conducted a 20-year follow-up survey of more than 15 postmenopausal women aged 50 to 79. The results found that women with excessive visceral fat had a significantly higher risk of death, regardless of whether they were overweight or not, and the main causes of death included cardiovascular disease and cancer.

Xu Guanghan, director of the General Surgery and Weight Loss Center at Zhongli Tiansheng Hospital, explained that excessive visceral fat is closely related to a variety of metabolic diseases, especially in women. When visceral fat accumulates more, it may not only increase the risk of infertility, breast cancer, ovarian cancer, colorectal cancer and other female-specific cancers, but also significantly increase the risk of diabetes.

How to self-test visceral fat?

In the past, the most common method of diagnosis was through the Body Mass Index (BMI). A high BMI often indicates excess visceral fat. Measuring waist circumference and waist-to-hip ratio are also simple self-screening methods. Generally speaking, a waist-to-hip ratio exceeding 0.9 for men and 0.85 or higher for women indicates a high-risk group. Advanced smart scales at home can also directly measure visceral fat levels.

If you suspect you may have excessive visceral fat, it's recommended that you visit a hospital's metabolic department or weight loss clinic for further evaluation. Doctors typically use a body composition analyzer to accurately assess the proportion of visceral fat to your overall body fat.

Director Xu Guanghan further pointed out that due to racial differences, Asians are more likely to accumulate visceral fat than Westerners. Therefore, dietary control is the most important first step in addressing this issue. He emphasized that reducing visceral fat is inextricably linked to overall weight loss. Besides diet control, regular exercise is also necessary for effective improvement.

Changing your diet is the primary strategy for fighting visceral fat

The potential health risks of visceral fat are increasingly being recognized not only in Taiwan but also in the United States. The National Institutes of Health (NIH) notes that visceral fat is particularly harmful to women's health. To prevent or reduce visceral fat, the first step is to adjust your diet.

Experts recommend consuming more natural foods rich in vitamins, such as fresh fruits and vegetables, nuts, and whole grains, and reducing the intake of processed meats, red meat, sweets, and refined pasta. Changing dietary habits can help reduce visceral fat accumulation, thereby improving quality of life and prolonging life.

Furthermore, studies have shown that limiting the intake of high-sugar beverages can also have significant effects. A major university implemented a campus ban on the sale of sugary drinks, resulting in a significant decrease in student intake and a significant reduction in visceral fat, improved insulin resistance, and lower overall cholesterol levels.

Diet alone is not enough, exercise is the key

While dietary adjustments can help reduce some visceral fat, Director Xu Guanghan reminds us that further reductions in visceral fat require the addition of exercise. He points out that diet alone can only eliminate a limited amount of visceral fat. More effective fat loss requires exercise to burn fat, and even further muscle training to increase basal metabolic rate and replace fat accumulation with "muscle vitality."

In summary, if you want to successfully lose weight and improveVisceral fat problems"Diet" and "exercise" are both indispensable. Only by taking both approaches can we achieve the best health results.