Why Is It Important To Lose Excess Fat?

Why is visceral fat dangerous for health?

Our bodies were equipped with fat for a reason. You must have an essential fat that plays a great role in keeping us alive. However, there is another dangerous type of fat – visceral fat, which is stored within the abdominal cavity. Not only does it give people an ‘apple’ shape and make their bellies stick out, but this type of fat has potentially toxic effects on the body. It secretes a variety of chemicals, which can be harmful to organs such as the liver and intestines. This harmful fat increases your risk of developing chronic disease and affects your longevity potential.¹

Though it makes up approximately 1/10 of all the fat stored in the body, it is not visible like subcutaneous fat which is stored right under the skin, making it hard to detect until its negative impact has already been felt.^{2, 3, 4}

Moreover, fat cells produce hormones such as leptin and adiponectin, which help regulate appetite and metabolism. Overweight individuals may become desensitized to leptin, leading to difficulties in curbing hunger and a tendency to overeat.²

Why is it important to lose excess fat?

Numerous studies have shown that belly fat is linked to an increased risk of chronic health conditions such as cardiovascular disease, diabetes, and some cancers. Getting a smaller waist can help promote blood flow, enhance sleep quality and improve the functioning of blood vessels.⁵

Studies have also shown an association between visceral fat around the waist and an increase in premature death.⁶ Furthermore, some studies have concluded that women who were considered ‘healthy’ on the BMI chart were still far from physical fitness and at risk of premature death due to high levels of belly fat.⁷

Targeting fat loss rather than simply weight loss is vital for improving one’s health. People should aim to alter their body composition by reducing excess fat while preserving or increasing muscle mass, as muscle is beneficial for metabolism and overall health.⁸

The best ways to shed excess fat

Even moderate fat loss can yield significant health benefits, including improved overall health, reduced symptoms of existing health conditions, and a better quality of life.^1,8

1) Opt for a low-carb diet, which is 34% more effective than a low-fat diet in shedding weight.⁹

2) Engage in regular aerobic exercise to burn calories, improve fitness, and reduce stress.

3) Practice stress-reducing activities like deep breathing, yoga, and spending time with loved ones.

4) Prioritise quality sleep, as poor sleep patterns increase the risk of gaining excess weight, especially around the midsection.

5) Incorporate strength training into your routine to build muscle mass and target fat loss, particularly around the waist.

6) Limit alcohol consumption to one glass daily, as excessive drinking is linked to a larger waistline and increased obesity risk.

We recommend consulting a healthcare provider before making significant changes to diet or exercise routines.