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What kills visceral fat?

Regular aerobic exercise is a great way to shed visceral fat. It's commonly known as cardio, and it burns a lot of calories. In fact, many studies have shown that aerobic exercise can help you lose visceral fat, even without dieting ( 18 , 19 , 20 , 21 ).

healthline.com - Visceral Fat: What It Is and How to Get Rid of It - Healthline

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Visceral fat refers to a type of fat that’s stored within your abdominal cavity and can build up in arteries. It can increase the risk of certain health conditions, such as diabetes, prediabetes, and heart disease. It’s healthy to have some body fat, but not all fat is created equal. Visceral fat is a type of body fat that’s located near several vital organs, including the: liver

stomach

intestines It can also build up in the arteries. Visceral fat is sometimes referred to as “active fat” because it can actively increase the risk of serious health problems. If you have some belly fat, that’s not necessarily visceral fat. Belly fat can also be subcutaneous fat, which is stored just under the skin. Subcutaneous fat, the type of fat also found in the arms and legs, is easier to see. Visceral fat is actually inside the abdominal cavity and isn’t easily seen. How visceral fat is diagnosed The only way to definitively diagnose visceral fat is with a CT or MRI scan. However, these are expensive and time-consuming procedures. Instead, healthcare providers will typically use general guidelines to evaluate your visceral fat and the health risks it poses to your body. According to research, about 10 percent of all body fat is visceral fat. If you calculate your total body fat and then take 10 percent of it, you can estimate the amount of visceral fat. An easy way to determine if you may be at risk for related health problems is to measure your waist. According to the Harvard T.H. Chan School of Public Health, if you’re a woman and your waist measures 35 inches or larger, you’re at risk for health problems from visceral fat. Men are at risk for health problems when their waist measures 40 inches or larger. How it’s measured You can’t measure your visceral fat percentage at home. However, you can figure out your waist-to-hip ratio (WHR) at home or ask your healthcare provider to determine this measurement for you. To calculate your WHR at home, follow these instructions: Stand up straight. Find, and measure, the smallest part of your waist. It’s usually right above the belly button. This measurement is your waist circumference. Find, and measure, the widest part of your hips or buttocks. This measurement is your hip circumference. Divide your waist circumference by your hip circumference. This is your WHR. According to a 2008 report by the World Health Organization (WHO), citing a 2001 study , a waist-to-hip ratio above .85 for women and .90 for men indicates abdominal obesity. It also increases the risk of metabolic complications such as diabetes. Waist-height ratio (WHtR) You can also use the waist-height ratio (WHtR). According to a 2020 study , the WHtR is particularly useful for people with type 1 diabetes. Researchers found that having a high WHtR was one of the best indicators that a person with type 1 diabetes also has a high percentage of visceral fat. It was considered a more reliable metric than the WHR, body mass index (BMI), and a body shape index (ABSI). Having a larger waist circumference was also strongly associated with a high visceral fat percentage. To calculate your WHtR at home, simply divide your waist circumference by your height. You can measure in either inches or in centimeters, as long as you measure your waist and height with the same units. An ideal WHtR is typically no greater than .50. When to see your doctor If you’re a man and your waist is more than 40 inches, or if you’re a woman and your waist is more than 35 inches, make an appointment to see your doctor as soon as possible to discuss potential health risks and lifestyle changes. Your doctor can use tests such as blood tests or an electrocardiogram (ECG or EKG) to check for health risks associated with high incidence of visceral fat. They may also refer you to a nutritionist.

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healthline.com - Visceral Fat: What It Is and How to Get Rid of It - Healthline

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