Jerusalem Post
ByWALLA! HEALTH
Fat in the body is not a recommended thing, but there is one type of fat that is truly dangerous. What leads to its accumulation and how can it be reduced?
Visceral fat is the deep fat in the abdomen, which cannot be seen in the mirror but is particularly dangerous to health. Studies show that excessively high levels of it are associated with an increased risk of chronic diseases such as diabetes, high blood pressure, heart disease, and even certain types of cancer. The good news: our day-to-day habits greatly affect where and how much fat the body stores.
So what’s the difference? Subcutaneous fat is located under the skin and can be felt, while visceral fat surrounds the internal organs. It is metabolically active and releases substances that promote inflammation and increase health risks.
Four Habits That Increase Dangerous Fat
1. Lack of daily movement
A lack of physical activity increases the likelihood of storing visceral fat. When muscles are inactive, the body stores more fat deep in the abdomen rather than subcutaneously. It is recommended to incorporate 30–60 minutes of moderate physical activity on most days of the week and to choose enjoyable activities that also invite friends.
2. Eating highly processed food
Food high in sugar, refined carbohydrates, and saturated fats contributes to the accumulation of visceral fat. To prevent this, it is important to balance the diet with quality protein, dietary fiber, fruits, vegetables, and healthy fats.
3. Lack of quality sleep
Short or insufficient sleep alters the hormones that regulate hunger and satiety, raises cortisol levels, and encourages fat storage in the abdomen. It is recommended to sleep 7–8 hours per night, go to bed and wake up at consistent times, and create an environment that supports deep, high-quality sleep.
4. Chronic stress
Ongoing stress increases cortisol in the body, disrupts the sense of hunger, and encourages visceral fat storage. This fat is particularly sensitive to the stress hormone and therefore accumulates more in the abdomen during stressful periods. It is advisable to include meditation, physical activity, social connections, and professional support as needed.
How to reduce visceral fat?
Move more: Daily activity is important for maintaining healthy metabolism.
Eat right: A balanced diet with protein, complex carbohydrates, healthy fats, and vegetables and fruits.
Prioritize sleep: Adequate, deep sleep regulates hormones and reduces fat.
Manage stress: Find healthy ways to relax and cope with stress.
