Visceral Abdominal Fat
While subcutaneous fat is an eye sore, its the invisible kind of fat that’s much more dangerous. Visceral Abdominal Fat (VAF), occupies the spaces between the abdominal organs. VAF has been linked to impairment of glucose and lipid metabolism leading to glucose intolerance, elevation of lipid levels, hypertension, insulin resistance, cardiovascular disease and type 2 diabetes.1 Metabolic risk factors of VAF are even higher for obese people – those with high amount of subcutaneous fat may have a high amount of VAF as well.
Excess visceral fat is possibly more harmful because of its proximity to the portal vein, which carries blood from the intestinal area to the liver. Substances released by visceral fat, including free fatty acids, enter the portal vein and travel to the liver, where they can influence the production of blood lipids leading to an increase in metabolic disturbances and risk factors.
From clinical and basic investigations, aging, sex hormones, excess intake of sucrose and lack of physical exercise have been suggested to be determinants for visceral fat accumulation. Studies have also shown an association between uncontrollable stress and abdominal fat distribution, especially in women.
If your shirts are getting tighter (around the upper abdomen area) or if it is more of an ordeal to climb stairs (or jog around the park), you must seriously consider the possibility of accumulation of VAF.
Stop skipping meals, quit junk food, eat a balanced nutritious diet, have smaller portions, avoid emotional eating, limit caffeine and alcohol intake, avoid smoking, include moderate-intensity exercise and most importantly – practice deep breathing and meditation. Progress is usually slow and steady and the results can manifest in multiple ways beyond weight and girth reduction – easier digestion, better stamina, better sleep etc.
Bloated and Distended Belly
While bloating (feeling full) and distension (temporary increase in abdominal girth) are not related to belly fat, they are indications of digestive disorders which may eventually lead to belly fat. They are usually caused by excess gas production, and/or disturbances in the movement of the muscles of the digestive system.5 Bloating and distension often follow cyclic patterns – most intense after meals, especially if the gap between meals is high, less intense when lying down and improve overnight.
In this case, you do not need excessive exercise but a balanced diet including foods and herbs that assist and regulate digestion and possibly elimination of specific foods (such as dairy, gluten etc.) from your diet that might be causing or aggravating the problem.