Abdominal fat or visceral fat is a condition characterized by excess body mass that forms around the center of the body. Unhealthy nutritional or lifestyle habits can cause it. Since the abdomen area surrounds various vital internal organs, excessive visceral fat can lead to conditions like heart disease, liver issues, and diabetes. Keep reading to learn more about the causes of abdominal fat and remedies and invasive treatment options to manage the condition.

Causes

Unhealthy eating habits
Eating sugar-rich foods, such as candy, cakes, and drinks, like fruit juice and soda, can delay metabolism. It, in turn, can lead to body mass gain and reduce the body’s ability to burn fat. Furthermore, high-carb and low-protein meals also affect your body mass. Protein feels fuller for longer. People who do not eat lean protein food items tend to eat more across the day.

In addition, trans fat may also be one of the causes of unhealthy BMI and inflammation. Foods like baked and fast food items like crackers and muffins are the main culprits here. Therefore, one should replace such foods with polyunsaturated or monosaturated fats and whole-grain foods. So always read the food labels to know what your food contains before you eat them.

Lack of physical activity
When individuals take in more calories than they burn off, they gain body mass. Furthermore, a sedentary lifestyle makes it challenging for them to get rid of abdominal fat. When the amount of time people spend sitting down during a day increases, it contributes to the accumulation of visceral fat.

Stress
Our body has cortisol that helps control and combat stress. When an individual is in a high-stress or dangerous situation, their body releases cortisol, which impacts their metabolism. Usually, people reach out for comfort food when stressed, and cortisol accumulates those extra calories around the belly and other body areas for later use.

Genetics
Studies suggest that genes also have a role to play in whether a person gains BMI easily, as our genes influence our metabolism, behavior, and the probability of developing body mass-related health concerns.

Lack of sufficient sleep
Some studies associate body mass gain with a short sleep duration, which may result in visceral fat. You are likely to eat more when you sleep less, which may eventually lead to the accumulation of abdominal fat.

Remedies to reduce belly fat

Exercise
Exercise is the best remedy to reduce visceral fat. One should get at least 30 minutes of moderate exercise at least five days weekly. Walking helps, provided it is brisk enough to make you sweat and breathe harder with your heart pacing faster than usual. Vigorous workouts, such as jogging, will also benefit. One can do it twenty minutes for four days a week. A few other physical activities you can indulge in are aerobics, dance, swimming, etc.

Following healthy nutritional habits
Monitoring the portions and the type of foods eaten is another ideal way to lose body mass. Foods rich in proteins, omega-3 fatty acids, and antioxidants can be beneficial. Adding ample fiber to your meal plan can also help.

Getting adequate sleep
Sleep can also be an excellent natural remedy to manage visceral fat. Studies suggest that people who typically got seven to eight hours of sleep gained less visceral fat than those who slept five or fewer hours per night.

Managing stress
Most people experience stress at some point, but how they handle it can make all the difference. One of the best things you can do to overcome stress is to spend time with family and friends, avoid trigger factors, get counseling from a health expert, and try calming activities like meditation. Doing all this improves health and makes a person better prepared to make good choices.

Treatments for abdominal fat

When the abovementioned remedies fail to yield results, one can consider alternative treatment options after consulting a healthcare professional. In the last decade, men and women have preferred surgical solutions or plastic surgery. Therefore, depending on your goal, you can choose one of the following procedures.

1. Tummy Tuck or abdominoplasty targets diastasis and loose skin, a condition wherein the abdominal muscles do not reshape properly after separating naturally during pregnancy.
2. Liposuction is a shape-altering procedure to remove unwanted fat from specific body areas.
3. Cool Sculpting is a treatment that targets and reduces fat bulges, including visceral fat.

Regardless of which surgery a patient opts for, these treatments will guarantee long-lasting results, provided they lead an active lifestyle and follow a healthy nutritional plan.