Visceral fat, the kind stored around internal organs, is known to contribute to multiple health problems, including heart disease, Type 2 diabetes and even cancer.
But that deep belly fat can be hard to get rid of.
“Visceral fat has shown to increase all major chronic diseases,” said Julia Zumpano, a registered dietitian with Cleveland Clinic.
Zumpano said it’s important for everyone to know what kind of fat they’re carrying around.
Subcutaneous fat is just beneath the skin that you can pinch, while the more dangerous visceral fat is buried deep within the abdomen.
Zumpano said getting rid of that deep belly fat can help you be healthier, and being active is key.
“If we’re sitting at a desk all day and we’re only doing 30 minutes of exercise, but we’re doing it every day, it’s still really not enough for most people,” Zumpano said.
She said to work movement into your daily life. You can:
- Try a walking desk
- Take breaks to go for a walk
- Do squats at your desk
- Wear a weighted vest
- Take the stairs
- Park further away
All of it can help, Zumpano said.
The next key: a healthy diet.
“Belly fat can be increased by artificial and sugary foods,” Zumpano explained.
So she says to steer away from sweets and toward whole foods, like lean sources of protein, fresh fruits and vegetables.
“Plant-based diets, Mediterranean diets have been shown to be very helpful when it comes to reducing inflammation and visceral fat,” Zumpano said.
Zumpano says it’s also important to address sleep, because if you don’t get enough ZZZs, it can affect the foods you crave throughout the day and impact your metabolism.
So, she says it’s essential to get good quality sleep every night.