How to Lose Visceral Fat | The Science Behind Targeting Visceral Fat?

How to lose visceral fat. What is visceral fat. Visceral fat vs subcutaneous fat. Visceral fat how to get rid of it. Visceral fat explained.

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Timeline | Chapters

0:00 - Intro
1:08 - The problem with visceral fat
2:01 - Are you an apple or a pear?
2:27 - How to measure today?
3:57 - First Tip
4:54 - 2nd Tip
5:39 - 3rd Tip
6:31 - What works for You?

What is visceral fat?

Visceral fat is the fat found deep inside your abdominal cavity. It surrounds important organs, like your stomach, liver, intestines. And although some levels of visceral fat are healthy and serve as a way to protect your organs, too much visceral fat can lead to serious health issues like diabetes and heart disease. Just because you can't see the fat doesn't mean your organs are not surrounded by it. And Fat cells do more than simply store energy and keep us warm. They also produce hormones and inflammatory substances.

Is visceral fat bad?

Visceral adipose tissue produces more proinflamatory cytokines like (TNF-alpha, and IL-6) and less adiponectin. Thats a problem because, these changes impact insulin resistance and puts us at risk of developing atherosclerosis.

Why is visceral fat bad?

There is a theory about visceral fat called the portal theory that explains how visceral fat releases inflammatory markers and fatty acids that end up traveling down the portal vein into the liver, which in turn may cause fat buildup in the liver making the liver become insulin resistant which leads to type 2 diabetes.

How to tell if its visceral fat?

Visceral fat makes the belly stick out or gives a person an 'apple' shape. So youll store more fat in the upper region (belly and chest. But if youre pear shaped, youll tend to store the fat in the lower extremities for example: (hips, thighs, and buttocks) as subcutaneous fat.

How to measure visceral fat?

Men aim for a Waist circumferance of less than 40 inches or 102 cm and for women aim for less than 35 inches or 89 cm. We tend to base our results off a scale, which is not reliable, its helpful but you shouldnt base your results only on a scale, which we know can fluctuate up to 5 or 6 pounds per day.

Is visceral fat hard to lose?

Although you cant directly target a certain area of fat in the body, for example, only the belly, or only the flappy arms, or the double chin, what we do know is that Visceral fat can be easier to lose than subcutaneous fat. This is because its believed that it metabolizes quicker and your body can get rid of it in sweat and urine.

How to lose visceral fat

1.) Avoiding those sneaky Trans Fats that can still be out there. Now if youre in the US, the fda has banned them. But heres the catch, some products label their products “trans-fat-free” as long as there are fewer than 0.5 grams of these fats per serving. And if youre outside the us, trans fats can be part of your daily diet and you might not even know it.

2.) Increase your soluble fiber intake. Only 5% of men and 9% of women are getting the recommended daily amount of dietary fiber. That means more than 90% of us arent getting enough fiber. 38 grams a day for men, and 25 grams a day for women. And if youre 51 or older, than its lowered to 30 grams a day for men, and 21 grams a day for women.

3.) Reduce your stress levels. Not eliminate stress, because stress is important for survival and We all need stress in order to get out of dangerous situations, but not everyone can turn off these responses when that stress is no longer needed. Some research shows us that This may be even harder for Women who already have large waists in proportion to their hips, which we refer to as the hip to waist ratio, which is a marker of visceral fat.

Lifestyle changes for weight loss

I do believe you should also balance this out with other lifestyle changes like aerobic exercise, increasing your probiotics, limiting your alcohol intake, quitting smoking, and intermittent fasting, which I will discuss soon.

DISCLAIMER:
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Dr. Arsalan Aspires has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.

[tablameister]

(1) Avoid trans fats, (2) increase soluble fiber (38g/day), (3) reduce stress levels.

[johnzarr]

In addition to intermittent fasting, I use 2 hours of scripture study per day to relieve stress. Scripture study works in relieving stress.

[brianlane]

One of the most important aspects of label reading is serving size. SERVING SIZE

[Dee_Lopez]

Have trained many people in the past who have hormonal issues and visceral fat issues which are usually one in the same bc of diet and lifestyle practices. I highly recommend the following to try:

- Whole Foods which is nothing processed, carnivore and keto has worked for some but not always necessary

- intermittent fasting, start with 12 hours and work your way up slowly. Highly recommend LMNT for electrolytes to avoid cramps and pains

- train yourself to walk everywhere and try to hit 10-15k steps a day. It’s easier then it sounds. But you must push yourself to walk all the time. I had to push myself as well and now I walk unconsciously everywhere and enjoy it

- start working out 3 times a week. Incorporate weight training bc muscle is the organ to longevity, calisthenics bc it helps you to lift your own body, and sprinting to help keep you fast and limber and keep your heart strong

- most important is sleep, when the body is fighting stress, sickness, or muscle soreness, sleep is the only way the body recovers to 100 percent

- stress relief: in my experience prayer and reading the word and listening to worship music has changed my life. It shuts the mind off and allows you to just be present in God. Even if you don’t believe give it a try, you never know

[littlebitmckee]

I agree with some things you say about stress, but I am a nursing professor and actually wrote a book called"Peace Management". There is a way to re-program your brain not to trigger the stress response. There are so many harmful effects of stress. I am an ICU nurse by trade.

[SeaofMadness-lzig]

I've been on a complete carnivore vegetable diet with some fruits and veggies and I've lost 8 pounds whilst drinking a fiber drink with no sugar. I don't eat table sugar anymore I haven't consumed that in months. I feel fantastic! I drink 6 to 8 glasses of water a day too 😊

[sophiek]

I subscribed just because I felt so calm listening to you, your voice and way of talking is so soothing... Thanks!

[aprildooley]

I'm 54, diabetic and have hypothyroid. The only way that I lost any weight was fasting, and zero carb whole foods. I went from 145lbs-117lbs so fast I didn't notice right away, so I don't know how long it was.

[drrettner]

The one thing you left out was: the most important question to ask before you eat at a restaurant "what kind of oil do you use for cooking?"The majority of restaurants even the expensive, fancy ones use canola oil.

[Davidm]

Loved this. Really pleasing to see that citations were included.

[Speakupok]

Apple cider vinegar with honey in 8 oz warm water. Drink after each meal. Its working for me!

[williewonka]

Eating low carb and intermittent fasting the last couple of years. Went from 171 lbs to 154 lbs. Without carbs, there is little hunger and an occasional 24 hour fast is a walk in the park.

[goodattitude]

I agree with intermittent fasting especially! Just shorten your eating window. Read about IF and this will definitely take inches off the waist. It’s not that hard.

[RBMusicCH]

The 3 tips are good but the easiest method is to completely avoid foods that spike insulin the most. As there were, highly processed carbohydrates, up front all kinds of sugars.
Body fat of both types will not be metabolised in the presence of too much insulin in the blood. That's a well-known physiological fact.
Besides, there is no such thing as essential carbohydrates. There are only essential amino and fatty acids, apart from the essential micronutrients.
It is not necessary to ingest sugars. The liver can create glucose from dietary protein through gluconeogenesis.
Combined with IF this is a fairly sure and sustainable way to lose body fat.

[Sillybillyilly]

I'm 330lbs.. most of that is in my belly.. people tend to believe I'm around 220lbs.. I don't know why. I carry my weight well... I've always been active and healthy.. I move like an athlete. All day.. stairs.. hikes.. running etc... but my stress is through the roof.. I don't have pre-diabetes but my cortisol levels are very very very high.. the rest of me has been declared healthy as a horse... getting that stress out of my life would be great .. I think my waist is 50ish... and I'm tall and strong

[pennylynch]

I increased my fiber last year and boy did i lose weight. (Fruit veg brown stuff eg bread) I was actually suffering from constipation and did it to treat that and was delighted to see the weight was coming off too. Try it everyone 😃 thanx Doc!
Its good bc you're eating proper food, you're not having too much fat take aways etc. And i had to drink enough water too to keep things moving through. 😆 P.s. i don't think u need to fast at all in my opinion. (I'm no professional though)

[samk]

I was about to get my measure tape out but then remembered I’m expecting! Still need to lose the fat at some point though. Thanks for the video.

[soaringeagle]

Excellent video as usual. Looking forward to your intermittent fasting video. I do a 24-hour fast once a week.

[isfiftyslowfsport]

Voice is smooth and chill 😎 like Billy D Williams

[clbrad]

I was thinking about you and wondering where your videos had gone when I discovered that I did not have the notifications on!! Dumb me. lol Anyway, I will catch up on them now. I once told you that you deserved a million subscribers. Well... you have almost 100, 000... so you are on your way! Congrats, doctor! Thanks for the educational and interesting videos that you put out!