Stubborn belly fat may be linked to hidden visceral fat, a dangerous internal fat. Poor lifestyle habits like inactivity, processed foods, chronic stress, excessive alcohol, and lack of sleep contribute to its accumulation. This internal fat poses serious health risks. Discover simple, actionable tips to combat this harmful fat and improve your well-being.
Eating well? Exercising regularly? Still struggling to lose stubborn belly fat. Your daily lifestyle habits influence your health and wellness. These habits play an important role in determining where the body fat is stored. Certain wrong lifestyle habits may increase visceral fat or fat storage, which is considered harmful as it may increase the risk of diabetes. Visceral fat is the internal fat that surrounds vital organs like the liver, pancreas, and intestines. Unlike the fat you can pinch under your skin (subcutaneous fat), visceral fat is hidden inside the abdominal cavity.
Since it is metabolically active, visceral fat is considered harmful, as it releases inflammatory chemicals and hormones that disrupt normal body functions. High levels are linked to several health risks, including heart disease, type 2 diabetes, fatty liver disease, high blood pressure, and certain cancers.
Habits that can make you store visceral fat
Daily movement
Medical research has shown that individuals who do not engage in regular physical activity are significantly worsening this situation. When individuals adopt sedentary lifestyles, they tend to accumulate larger amounts of visceral fat. This is primarily due to their lack of physical movement and persistent feelings of tiredness, both of which contribute to increased fat storage within their bodies.
A substantial portion of their daily lives is spent sitting down, which over time, can lead to a gradual decline in overall lifestyle quality and health. As the years go by, this detrimental combination of factors creates a metabolic environment that significantly raises the risk of developing various health issues, including obesity, insulin resistance, and the development of long-term cardiovascular diseases.Being regularly active helps the body maintain balance, supports healthy fat storage, and improves overall health.
Too much ultrafood consumption
Following an imbalanced nutrient habit, especially eating too many refined carbohydrates and saturated fats, consistently underconsuming protein, and fiber. Since ultra-processed foods are high in refined carbohydrates, added sugars, and saturated fats, eating them too often can promote visceral fat storage.
Chronic stress
Stress is something which destroys you mentally and phjysically and disrupts the overall well-being of the person. Chronic stress releases the hormone cortisol, which leads to the accumulation of visceral fat in the body. And if this persists, over the time, this can lead to more fat storage in the abdomen.
Excess alcohol consumption
Alcohol is processed in the liver first, reducing the body’s ability to burn fat. Heavy drinking is linked to higher visceral fat, especially in the abdominal region. Over time, this can increase the risk of metabolic disorders, liver disease, and other serious health complications.
Quality sleep
When you regularly don’t maintain a good sleep cycle, it not only makes you feel tired and lethargic but somewhere or the other affects your body metabolism. Inadequate sleep alters hunger hormones, raises cortisol, which results in increased cravings and belly fat storage. Even mild lack of sleep can upset the hormones that control appetite, insulin response, and how your body stores energy. Over time, this can cause more calories to be stored as visceral fat.
How to reduce visceral fat: 5 Quick tips
Regular exercise
Aim for 30 to 60 minutes of moderate activity on most days. Choose exercises you enjoy and involve friends if it helps you stay motivated.
Take short breaks while doing desk jobs
If you spend much of your day seated, take short breaks to stand, stretch or walk to keep your body moving.
Good-quality sleep
Getting seven to eight hours of sleep each night is linked to lower visceral fat. Try to keep a consistent bedtime and create a calm, comfortable sleep environment.
Manage stress
Stress is unavoidable, but too much of it can affect your health. Use techniques like meditation, regular exercise, and staying connected with supportive people.
Follow a balanced diet
Choose meals that include lean protein, healthy fats, complex carbohydrates, and plenty of fruits and vegetables. This helps control calories and gives your body the nutrients it needs.
