Not just belly fat, but your biggest foe.

Your belly fat isn't the jiggly fat that you can pinch under your skin.

This is visceral fat.

More dangerous. More problematic.

What is it?

There are 2 types of fat:

- Subcutaneous fat: stored under skin at surface level.

- Visceral fat: more dangerous which wraps around your vital organs.

How does it happen?

It slowly accumulates when there's prolonged energy surplus - meaning you are constantly consuming more calories than your body is burning.

Normally, only about 10 per cent of the total fat in the body should be visceral.

What causes excess visceral fat?

- Chronic stress
- Poor sleep
- Refined carbohydrates
- Sedentary lifestyle

Increases the risk of

- type 2 Diabetes
- Heart disease
- Metabolic syndrome

Since it's metabolically active- it releases inflammatory mediators and free fatty acids into your blood.

- Insulin resistance
- Systemic Inflammation

This isn't just about being overweight, a person who looks healthy can still carry that dangerous visceral fat.

TOFI: thin outside, fat inside.

High Visceral fat is also common in those who are skinny fat and lack muscle in their upper body with an increased waistline >40 inches in men (think dad bod) and >35 inches in women.

Most Indians.

If you belong to this category, don't worry I will help you.

5 ways to fight visceral fat:

1. Prioritise aerobic exercise.

- Brisk walking
- Jogging
- Cycling
- Swimming

30 minutes/ day for 5 days of week.

2. Focus on strength training.

2-3 full body sessions/ week.

Focus on compound movements - squats, deadlifts, rows, presses.

3. Nutrition.

Focus on fibre and lean protein.

Whole unprocessed foods your cornerstone.

Reduce refined sugar and processed carbohydrates.

4. Stress management.

Chronic stress raises cortisol level. Sustained increase in cortisol levels gives your body signal to store fat around your organs.

5. Sleep.

Aim for atleast 7 hours of sleep.

It balances hormone levels.

If you are someone struggling to lose belly fat then don't think, take action.

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