Visceral fat is the internal layer of fat that surrounds vital organs such as the liver, pancreas, and intestines. This type of fat is harmful as it disrupts normal bodily functions, releasing inflammatory chemicals and hormones. Below are the reasons the body is prone to accumulating this fat.

Eating too many refined carbohydrates and saturated fats

An unbalanced diet, characterized by excessive refined carbohydrates and saturated fats, along with insufficient protein and fiber, leads to rapid visceral fat accumulation. This dietary pattern can also elevate blood sugar, promote insulin resistance, and cause excess energy to convert into fat, especially in the liver and abdominal area. To reduce visceral fat, individuals should focus on consuming fiber-rich foods (green vegetables, oats), lean protein (chicken breast, fish, eggs), healthy fats (avocado, olive oil), and low-sugar fruits.

Excessive alcohol consumption

Alcohol is primarily metabolized in the liver, which reduces the body's ability to burn fat. High alcohol intake is linked to elevated visceral fat, particularly in the abdominal region. Over time, this can increase the risk of metabolic disorders, liver disease, and other serious health complications.

The general recommendation is to consume no more than two standard drinks per day for men and one standard drink per day for women. One standard drink is equivalent to 10 g of pure alcohol, which is roughly three-quarters of a 330 ml beer can, 100 ml of wine (13,5 degrees), or a 30 ml shot of spirits (40 degrees).

Poor quality sleep

Sleep disturbances cause fatigue and negatively impact the body's metabolism. Insufficient sleep alters hunger hormones and increases cortisol, leading to increased appetite and the accumulation of belly fat.

Drinking coffee or sugary drinks

Coffee and soft drinks contain a lot of added sugar. Consuming excessive sugar over a long period can lead to weight gain, obesity, and other chronic diseases, while also increasing visceral fat.

Adults should limit added sugar intake, with women consuming no more than 25 g (about 6 teaspoons) daily, and men no more than 37,5 g (about 9 teaspoons). Individuals should try unsweetened coffee, low-sweetener options, or choose diet soda and sugar-free syrups to reduce added sugar intake.

Eating too fast

Typically, it takes about 20 minutes for the brain to receive signals from the stomach indicating fullness. Eating too quickly means you will continue to eat beyond your body's needs. People who eat slowly tend to absorb fewer calories, which helps prevent weight gain.

Le Nguyen (According to Times of India)