Everything you need to know about visceral fat and how to reduce it according to the experts

BodyA nutritionist answers our questions about visceral fat, from what it is and how to know if it is high, to diet, exercise and habits that help reduce it.

By Paola Zamarripa

Although visceral fat is a term that many of us are not familiar with, it is important to know what it is and how to keep it at optimal levels, since it is related to certain types of diseases and alterations in the functioning of the organism, in addition to it can affect some of the parts of your figure that are most important to you, such as the abdominal region. To learn more about it, we interviewed nutritionist Jimena Hernández, founder of Vitah Balance, who has revealed to us what visceral fat is and how to reduce it through diet, physical activity and more.

Keep reading so that you not only improve your health, but also your silhouette, and feel much lighter and ready to wear the jeans you love (without fear of being squeezed)!

What is visceral fat and why is it important to take care of it?

"It is a type of fat that is located in the abdominal area, near some vital organs such as the heart, liver and pancreas," says Jimena. And it is that, according to an article of the Mexican Nutrition and Endocrinology, visceral fat deposits represent about 6% of total body fat in women and 20% in men, being the abdominal, femoral and gluteal regions the main accumulation sites.

But beware, beyond being an aesthetic issue, the same article reveals that the reduction of visceral fat is accompanied by important changes in metabolism and a decrease in the risk of macrovascular diseases. Even an experiment in animals that reviews the reduction of this type of fat in the tissues, reveals an improvement in liver sensitivity to insulin and in the reduction of glucose production. Interesting, don't you think?

How to know if you have high visceral fat?

The nutritionist points out that it can be detected through studies of body composition through bioimpedance. In turn, 'excess visceral fat is associated with a higher risk of developing cardiovascular diseases, mainly heart attack and atherosclerosis, because this type of fat can also be deposited in the heart,' comments the expert, in addition to fatty liver and all diseases associated with organs in the abdominal cavity.

How to reduce visceral fat with food?

Diet control is essential in the work of maintaining visceral fat at optimal levels. To achieve this, Jimena recommends increasing the consumption of fiber, whole grains, vegetables, good fats in vegetable oils, fish and seeds.

She also advises avoiding the intake of pastries, saturated fats, fried foods and excess simple sugars. Although it may sound complicated, it's really all about eating a high-quality, real food diet. For example, for breakfast you can prepare a toast with rye bread, avocado and tuna; for lunch a salad with fish and brown rice; and for dinner a serving of Greek yogurt with nuts and seeds.

What exercises to do to reduce visceral fat?

To control this condition, a good eating plan must be followed, complemented with physical activity. Jimena reveals that the best exercises to reduce visceral fat should be 'a great mix of strength training and cardio', completing a total of 150 minutes of exercise per week, divided into 30 minutes per day.

In short, it is infallible to have "an optimal rest between 6 and 8 hours and reduce stress through mindfulness practices, such as meditation and yoga," says the expert.

So now you know, if you have doubts about your visceral fat, consult your nutritionist and follow these tips hand in hand with her expertise so that both of you can develop an effective plan that you can maintain over time.