[amdavadis4ever] Myths about visceral fat busted! (Posted by B D Jesrani)

 

Myths about visceral fat busted!         If there is fat that you cannot see, how do you get rid of it? Experts offer their top tips It's no secret that having too many wobbly bits is unhealthy, but did you know that where your body stores those extra pounds can have a huge impact on your health? In fact, the sort of fat that gives you bingo wings or a jiggly bum is pretty much benign. It's the deep, internal fat -known as visceral fat -bust some of those big, fat myths, and give you tips on how to slim down. FAT MYTH 1: My jeans are tighter but the scales say the same, so it's fine BUSTED: Not all fat was created equal! Subcutaneous fat -the sort that wobbles -lies under the skin and is often stored on the thighs, bum and arms.Although it's important to keep overall fat levels within a healthy range (21-30 per cent is ideal for a woman), it's visceral fat that poses the most threat to health. Visceral fat is stored within the abdominal cavity, and high levels can put pressure on organs such as the liver, pancreas and intestines. It can also become very active, producing hormones and proteins which can cause inflammation in the body and affect normal hormone levels. FAT MYTH 2: There's nothing you can do to get rid of visceral fat BUSTED: Good news, visceral fat is often the first fat to go when starting a diet.This is because it's intended to be used as energy; think of your body as a squirrel, and the visceral fat is your nut store. In fact, the metabolically active nature of this fat -the very thing that makes it damaging to your health -also means it's easier to lose. FAT MYTH 3: I've got a `spare tyre' round the middle, but my BMI is healthy, so I don't need to worry BUSTED: Studies suggest that even if you do not fall in the overweight category, you need to keep a close eye on your waist to hip ratio (WHR). A high WHR suggests you may be storing too much visceral fat, which is linked to increased risks of type 2 diabetes, cardiovascular disease, breast cancer, colorectal cancer and dementia including Alzheimer's. How to calculate your waist-tohip(WHR) ratio: Measure your waist and hips using a tape measure, then divide the waist number by the hip number. For example 28 ÷ 36 = 0.77. A ratio of more than 1.0 in men and 0.85 in women suggests you're carrying too much weight around the middle. FAT MYTH 4: Only men with beer bellies should be concerned about visceral fat BUSTED: Men tend to store most of their weight around the middle, while women typically have fat that is stored all over the body (thunder thighs and flabby wings, anyone?). However, after the menopause, many women notice their figures changing from a pear or hourglass to more of an apple shape. Make sure you regularly check your WHR to avoid visceral fat creeping on.         TIPS TO HELP YOU SLIM DOWN         Nutritional therapist Claire Barnes reveals the top five ways to cut down on visceral fat. 1 Eat less refined carbohydrates "Foods like bread, biscuits, sweets and cakes will convert to glucose in the body and get stored as fat if not burnt off through exercise," explains Claire. Ditch the sandwiches, and opt for salads full of lentils or chickpeas instead. 2 Snack on healthy proteins through out the day "These will fill you up, and provide en ergy and nutrients to keep you going. Start the day with poached eggs, or porridge with seeds and nuts," says Claire. "For dinner, aim to eat grass-fed organic meats, cold-water fish or vegetable proteins, such as lentils and beans." 3 Consume good fats "Foods high in omega-3 can help the body excrete excess fat," explains Claire. "To up your omegas, eat walnuts, mackerel and salmon." You could also try using olive or flaxseed oil as a dressing for salads, or taking a daily fish oil supplement. 4 Get moving "Both cardiovascular exercise and weight-training will change your body composition, encouraging a higher muscleto-fat ratio," says Claire. "Exercise also encourages stored fat around your organs to be converted back into energy." 5 Sleep well Getting at least eight hours' sleep each night helps to maintain the body's natural rhythm and balances our blood sugar levels. "When your blood sugar is balanced our energy levels improve throughout the day," says Claire. "This means we're more likely to want to exercise and less likely to reach for high-sugar foods."

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