How and why to burn visceral fat and how it differs from subcutaneous fat

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In the human body, everything is needed for something. And fat is no exception. Despite the fact that the health industry strongly urges us to get rid of it, a small percentage of fat in the body is very necessary for us. Adipose tissue is not only a reserve of energy “for a rainy day”, but also the most important organ involved in the stabilization of the hormonal background, especially in women. That is why the work of the endocrine system often malfunctions with obesity or insufficient (by medical standards) body weight.

Adipose tissue is also different. White fat (the same fat that keeps you from seeing your abs) stores excess energy that you got from food, but didn't have time to spend. On average, white fat accounts for 15-30% of body weight, with higher (as well as lower) values, problems with the heart, liver and kidneys may develop.

However, there is still visceral fat. It is located under the muscles, around the internal organs. All people have it in a small amount and it is not dangerous. But if the percentage of visceral fat becomes higher than normal, it can cause serious health problems. Research has found that visceral fat releases retinol-binding protein, which increases insulin resistance – which in turn leads to glucose intolerance and type 2 diabetes.

The percentage of visceral fat is not always related to the total body weight, and its excess can be observed even in people whose weight is within the normal range. The fact is that the amount of visceral fat depends on what you eat, not in what quantities. If the diet is dominated by saturated fats and trans fats and fast carbohydrates, but at the same time a person burns all the calories eaten, the percentage of white fat will not increase (respectively, the weight too), but the amount of visceral fat will increase. And this threatens diseases of the cardiovascular and endocrine systems.

In order for the amount of visceral fat in the body not to increase, it is important to add foods containing unsaturated fatty acids, fiber and protein to the diet. We have already talked about products that help burn visceral fat here. In addition, physical activity is necessary – high-intensity interval training is most effective. And, of course, you need to get enough sleep. Lack of sleep stimulates the production of the hunger hormone – ghrelin, which provokes overeating and, as a result, weight gain.