how to know if you have a lot of visceral fat?
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To take an accurate measurement, you'd need a costly CT scan. But, an easy way to measure visceral fat levels can be found by looking at your belly and waist size. If it's protruding, you likely have a store of visceral fat. Specifically, your waist:hip ratio demonstrates how high your visceral fat measurement is.
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Start with moderate-intensity workouts like brisk walking, running or biking for at least 30 minutes, five days a week, working your way up to 60 minutes if possible. Anything that raises your heart rate and makes you work up a sweat will help reduce visceral fat.
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['Tape measure. ... ', 'Calipers. ... ', 'Body fat scale. ... ', 'Hydrostatic weight. ... ', 'Air displacement plethysmography. ... ', 'MRI or CT scans.']
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['A Large Waistline. Having a large waistline means that you carry excess weight around your waist (abdominal obesity). ... ', 'A High Triglyceride Level. Triglycerides are a type of fat found in the blood. ... ', 'A Low HDL Cholesterol Level. ... ', 'High Blood Pressure. ... ', 'High Fasting Blood Sugar.']
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See the Fat It's hard to visualize a gram of fat. But you can see a teaspoon. One teaspoon equals about five grams of fat.
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If you feel a little pudgy around the stomach, and can pinch fat that's just under your skin, that means you have excess subcutaneous fat. But visceral fat is a whole different kettle of fish. It's intra-abdominal fat, that is stored around and between your organs in your abdomen.
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['You are physically healthy and at a stable weight.', 'You have realistic expectations.', 'You are a nonsmoker.', 'You are bothered by the appearance of your abdomen.']
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When you eat more calories than you need, your body stores the extra calories as body fat. Even a fat-free food can have a lot of calories. Excess calories in any form can be stored as body fat.
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['Eat plenty of soluble fiber. ... ', 'Avoid foods that contain trans fats. ... ', "Don't drink too much alcohol. ... ", 'Eat a high protein diet. ... ', 'Reduce your stress levels. ... ', "Don't eat a lot of sugary foods. ... ", 'Do aerobic exercise (cardio)']
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Wrap a tape measure around your waist over your belly button. (Don't suck in your stomach!) In women, 35 inches or more is a sign of visceral fat. In men, it's 40 inches.
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Feel for a soft lump, where your fingers can compress down into the vertical line above and below your navel; it may indicate a separation. You can tell how big the space is by counting the finger lengths: One to two finger-widths is normal; three or more could be a sign of diastasis recti.
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To monitor the fat in your diet, simply add up the fat grams from the foods you ate during the day. Use the Nutrition Facts label to find out how much fat is in the foods you eat. Remember to choose healthy fats (monounsaturated and polyunsaturated) and limit unhealthy ones (saturated and trans).
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Upper belly fat is usually the result of the accumulation of visceral fat around your abdomen area. Stress, unhealthy lifestyle, and lack of sleep make your upper stomach bigger than your lower stomach.
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High intake of a high-fat diet increased circulating levels of neprilysin, and visceral fat contains high levels of the enzyme, which in turn results in low BNP circulating levels [19]. Obese patients may also have less patent intracellular activity after BNP stimulation.
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If you calculate your total body fat and then take 10 percent of it, you can estimate your amount of visceral fat. An easy way to tell if you may be at risk is by measuring your waist size.
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A hard belly is caused by a high accumulation of visceral fat which is located behind the abdominal wall which surrounds the organs. The abdominal wall is made up of harder tissues which include muscle. This is the reason why the belly will feel and look hard.
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You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.