Too much visceral fat promotes inflammation in the body and thus poses a significant health risk. Aside from eating right, what’s the best type of exercise to reduce the amount of harmful internal belly fat? British sports and exercise physician Dr. Leon Creaney has a clear recommendation.
When it comes to internal belly fat, the classic beer belly might come to mind. Far from it, even slim people can hoard too much of it between their bowels. With potentially serious health consequences, because visceral fat harbors great dangers. FITBOOK asked itself which type of training is the most effective way to get rid of internal abdominal fat.
Why does the body create a visceral fat deposit?
Our bodies are programmed to store energy reserves in the form of fat for times when food is scarce. To keep us warm and get us through stressful phases, it feeds two pads: the subcutaneous (under the skin) and the visceral fat depot, which nestles around the internal organs (visceral means something like «concerning the intestines». The visceral fat has its importance originally in thermogenesis (heat generation) in newborns. In adults, it primarily serves to protect the internal organs mechanically. The subcutaneous fatty tissue is easy to understand because it catches our eye as a roll of fat. The classic. We know: not at all risking a tight gut, it would be better to pull the ripcord…
Why is visceral fat dangerous?
On the other hand, whether someone has accumulated too much fat around the liver, pancreas, etc. cannot be assessed so quickly – at least not at first glance. Slim people who may have a lot of stress and live an unhealthy life can also be affected. (One first warning sign is waist size, more on that below.) You just don’t see inner belly fat. That makes it dangerous, as it is considered a special risk factor and one of the four components of the so-called metabolic syndrome.
The fat pad in the abdominal cavity is dangerous because it produces hormones that promote inflammatory processes and can therefore damage the whole body. The more inner abdominal fat there is, the more harmful messenger substances are on the move in our body. As a result, the risk of diabetes, stroke, heart attack, even Alzheimer’s and dementia increases. It should also be able to trigger inflammation of the brain. Thus, visceral fat has a significant negative impact on mortality.
What are the reasons for too much internal belly fat?
The culprit for too much visceral fat is usually a combination of an unfavorable diet that is too high in carbohydrates and a lack of exercise. However, the tendency to visceral fat can also be genetic. But what kind of exercise stimulates fat burning the most at this point? Crisp training at maximum heart rate (sprinting, HIIT, indoor cycling)? Or a low-intensity activity along the lines of “the longer, the more effective”?
What is the best form of exercise to reduce visceral fat?
according to dr For Leon Creaney, Sports and Exercise Medicine Specialist at the OrthTeam Center in Manchester, the intensity of the activity is key. People who exercise intensively need carbohydrates for quick energy supply. With the slow but extended training approach, on the other hand, a good fat metabolism is required. This oven needs to be fired up to lose internal belly fat.
Doctors: Train at low intensity for as long as possible
“In order to burn fat, it is recommended to exercise for a long time at a low intensity. For example, an hour’s run at a low pace. The same applies to cycling and swimming at a constant heart rate. Brisk walking is also good,” Creaney was quoted as saying by the British newspaper “Daily Express”.
Study by the University of Ulm: low-frequency endurance training against visceral fat
Medical studies, such as those from the University Hospital in Ulm, do not support this thesis directly; but at least they point out that extreme but low-frequency endurance units attack the inner abdominal fat particularly badly. In 2009, the physician Uwe Schütz accompanied participants in a multi-stage ultramarathon across Europe with a mobile magnetic resonance tomograph (MRT). The runners covered a total of 4487 kilometers over a period of two months.1
Schütz examined how bones, muscles and organs react to extreme loads. The MRI not only examines the musculoskeletal system, it also makes incipient inflammation visible. There were also measurements of the thickness of the skin folds. At the end of two months, the screened participants in the Trans-European Run had lost half of their total body fat, including 70 percent of their visceral fat.
A study by the University of Hong Kong also confirms that gentle exercise units fight visceral fat well and effectively. For three months, people with large waists practiced a) Tai Chi three times a week for one hour, b) cardio and strength training and c) no training. Waist circumference reduced similarly in the first two groups, FITBOOK reported. Amazing: The slow movements of tai chi help reduce belly fat.
Basic endurance training not only stimulates the metabolism and burns fat, but also has a positive effect on the cardiovascular system, lowers blood pressure and supports lung health.
The right diet against visceral belly fat
Other research suggests that a low-carb diet might speed up fat burning. To effectively reduce belly fat, Creaney advises combining low-intensity exercise with a healthy diet.
- DOS: focus on high-quality protein sources (e.g. mackerel) and focus on non-starchy, high-fiber vegetables (kale, broccoli, green salads…).
- Don’ts: On the other hand, eat white bread, sweets, pasta, starchy vegetables (e.g. beans, potatoes, corn…) in moderation. Another game changer: abstain from alcohol.
Also interesting: An underestimated species of fish that is extremely healthy
Reduce stress to reduce visceral fat
Stress is a don’t when it comes to visceral fat. When we are stressed, the adrenal cortex releases the stress hormone cortisol. Studies have shown that excess cortisol increases visceral fat storage. That means if you want to lose visceral fat, you need to reduce your stress levels. Women naturally produce more cortisol than men and should pay particular attention to engaging in stress-reducing activities such as yoga or meditation.2,3
Also interesting: 5 tips to get rid of unhealthy belly fat
How do I know if my belly fat percentage is too high?
dr Matthias Riedl, a specialist in internal medicine, diabetologist and nutritionist from Hamburg, explained to FITBOOK in an earlier article how you can determine for yourself whether the amount of inner abdominal fat is dangerous. All you need to do is place a tape measure between your ribs and pelvic bones. Riedl: «It becomes critical for women when the waist circumference is over 88 centimeters. For men, there is a need for action at 102 centimeters at the latest.”
Sources
- 1. Portius, J. The “tube” was always there. (2016, accessed on July 20, 2021)
- 2. Espel ES., McEwen B, Seeman T, Matthews K, Castellazzo G, Brownell KD, Bell J, Ickovics JR. Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine. (2000, accessed on July 20, 2021)
- 3. Moyer AE, Rodin J, Grilo CM, Cumming N, Lardon LM, Rebuffé-Scrive M. Stress-induced cortisol response and fat distribution in women. Obesity Research. (1994, accessed on July 20, 2021)