The Elite Physique

How to Get Rid of Visceral Fat

 This is How to Get Rid of Visceral Fat

how to get rid of visceral fat

It’s ugly, it’s dangerous and you need it to get rid of it.  You are here because you want to know how to get rid of visceral fat.  Subcutaneous fat lies just beneath your skin and it’s harmless.  Visceral fat is the fat that is deep within your body and wraps around your abdominal organs such as your liver, stomach, and intestines.  This fat is bad for your health.  Visceral fat causes belly fat, brain fog, inflammation, high blood pressure, high cholesterol, and cancer.  It can cause various medical issues and diseases including type-2 diabetes and heart disease.

Visceral Fat Lies

Getting rid of visceral fat is a bit different than just general fat loss, which is subcutaneous fat loss.  That’s because visceral fat is the fat around your internal organs that spills off of the liver.  It’s the livers waste.

While body fat gets stored when you eat too many calories and don’t have much exercise, visceral fat plays on a different team.  Cutting calories and amping-up your workout volume isn’t going to help much with getting rid of visceral fat.  You have to change your diet structure, what you eat, when you eat, and what you group your foods with.  In addition, menopause doesn’t necessarily cause visceral fat.  While it may become more ample during the menopausal years, it’s usually caused by eating a poor-quality diet.  Therefore, getting rid of visceral fat is not about cutting calorie and exercising more.  While these can help, you need a completely different approach.

Signs of Visceral Fat

Visceral fat makes the stomach stick out.  Not only is it unflattering, it’s dangerous.   There are a few ways of determining if you have visceral fat.  Some of the easy and free ways to determine if you have it are listed below…

  • Body Mass Index – Your body mass index (BMI) is a method in which your height and weight are taken into account.  From those numbers, you fall into a body mass range.  It’s not the end-all, but it can give you a rough estimate of your health.  For women, a BMI that is 30 or more is considered overweight.  In men, a BMI of 30 or more is considered overweight.  A BMI showing that you are overweight could be a sign that you have visceral fat.
  • Waist Size – Your waist size tells a lot.  To use this tool, simply wrap a tape measure around your waist, right over your navel.  Don’t suck in your gut.  You want a true measurement.  For the ladies, 35″ or more around the waste is a sign of visceral fat.  In men, 40″ or more is a sign.
  • Body Shape – Your body shape tells a story, too.  Simply look in the mirror and notice where your body stores the fat.  The apple shape, round in the middle and thin legs is a sign of having visceral fat.
  • Imaging Tests – This is not a free method.  Your doctor can order an MRI or CT scan to check for medical conditions and he or she can also get detailed information on your visceral fat.  It’s not cheap, but it’s the only way to know the exact amount of visceral fat you have.

Check your BMI using this calculator.  Just plug in your height and weight.

What Are The Health Risks?

Visceral fat is commonly referred to as active fat since it can actively increase the risk of many serious health problems. Visceral fat can cause many different disorders including type-2 diabetes, metabolic syndrome, high blood pressure, and heart disease.  These are just the top and most obvious.  There’s a whole slew of “diseases” caused by this silent killer.

Here are a few more diseases caused by visceral fat:

  • Gall bladder disease
  • Pulmonary disease
  • Gout
  • Liver disease
  • Osteoarthritis
  • Arthritis
  • Fertility issues
  • Cancer
  • Cardiovascular disease
  • Neurological disease
  • Asthma
  • Dementia
  • Low back pain
  • Alzheimer’s
  • Autoimmune disease
  • Stroke
  • Heart attack

It can also build up in your arteries.  Visceral fat will kill you.

Let’s Discuss Insulin

Insulin is a fat making hormone and a fat storing hormone. In the presence of just a little bit of insulin, you cannot burn fat. Insulin prevents the burning and utilization of fat.  Visceral fat is caused by sugars, carbs, frequent eating, stress, and omega-6’s (soy oil, corn oil, GMO) when one is already insulin resistant.

Roughly, 60% of the population is pre-diabetic.  An even higher percentage has high insulin or is insulin resistance, which proceeds type-2 diabetes.  Your body creates an insulin resistance condition to block the absorption of insulin.  It’s to limit the amount of insulin going into your cells because it’s harmful.  Your body creates insulin resistance to keep you alive.

Now, if you are insulin resistant and you continue to eat too many carbs too often, you will overload blood with sugar.  The sugar has to go somewhere.  Therefore, it converts to visceral fat.  Visceral fat is the spill over fat from liver since liver is already fatty. Visceral fat is simply a storage facility of excess energy coming in body that body can’t do anything with.  It just nests itself around your internal organs.  Now that viscera fat is forming, it’s creating even more inflammation.

Once you have visceral fat, it releases chemicals that create more inflammation.  The inflammation compounds worsen insulin resistance and causes more visceral fat.   It’s a viscous cycle that can get out of control quickly and easily.

How to Get Rid of Visceral Fat

Sorry, liposuction doesn’t work to remove visceral fat.  Many online articles will tell you that you can get rid of visceral fat is by exercising.  Exercising is just a small part of the equation. While cardio and weight training are helpful, the real secret to get rid of visceral fat is in your nutrition.  But you can’t just eat “smart”.  Eating a balanced diet that includes protein, complex carbohydrates, and essential fats isn’t going to get rid of the visceral fat.  You have to take it up a notch.

Constant high insulin levels cause your body to store fat.  If you are already at the visceral fat stage, just the least little bit of insulin can blunt fat burning.  As long as your insulin present, you aren’t going to burn your visceral fat.  Visceral fat is fat spilled over from the liver.  Therefore, will to take more than just exercise to get rid of it since it is dumped around your internal organs. You need to lower your insulin via proper dieting to get rid of it.

One way to get rid of visceral fat is to implement intermittent fasting.  Intermittent fasting can lower visceral fat by 4-7%.  Start your intermittent fasting for a full 48 hours.  After the 48 hours, you can eat when hungry, but be sure to eat a ketogenic (keto) diet to keep those insulin levels low.

Beware of Studies

WARNING:  There was a “study” in the news to discourage intermittent fasting because it showed that is slowed down weight loss.  However, the study implemented fasting every other day.  It’s where you fast one day, go back to your regular way of eating the next day, then fast again.  Of course that’s going to slow down weight loss, it’s not consistent.  That’s just going on and off the keto diet. For anything to work, you have to be consistent with it.  Don’t do an on/off or every other day keto or fasting approach.  That approach is actually NOT dieting.  You’re actually eating the same diet because it never allows your body to drop insulin or get into ketosis.

The key to getting rid of that visceral fat is do intermittent fasting combined with keto and be consistent.  In addition, having good levels of vitamin D and calcium can help lessen visceral fat.  Therefore, eat up those leafy greens such as spinach and collards.

Most Importantly…red arrow pointing down

Insulin will kill you.  The bottom line, stop all the fat diets, cutting calories to starvation level, and over exercising.  Do it right by implementing intermittent fasting and the ketogenic diet.


What You MUST Know...

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Karen Sessions NSCA-CPT

What You MUST Know...

My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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