Visceral fat is a dangerous fat located deep inside the abdominal cavity, surrounding organs such as the liver, pancreas and intestines. Visceral fat not only makes the waist increasingly "large", but also increases the risk of cardiovascular disease, type 2 diabetes and metabolic disorders.
Eating too much sugar and refined starch
Consuming large amounts of sugar and refined starchy foods such as white rice balls, white rice, carbonated soft drinks... is one of the leading causes of fat accumulation in the abdomen.
Dr. Rachael Hartley - a clinical nutritionist in the US - warned: "Sugar and refined starch cause blood sugar to rise rapidly, stimulating more insulin production to put glucose into cells. If energy is not used, the body will store it as fat - especially visceral fat".
Prolonged lack of sleep
Not getting enough sleep affects the hormones that regulate hunger and satiety. When you are sleep deprived, the hormone ghrelin (which creates hunger) increases, while leptin (which creates a feeling of fullness) decreases, making you more likely to eat more and choose high-calorie foods, which can easily cause belly fat.
A study published in the journal Sleep (USA) showed that people who sleep less than 6 hours a night have a higher risk of accumulating visceral fat of 22% than those who get enough sleep.
sedentary lifestyle
Sitting too much and lack of physical activity is one of the factors contributing to increased visceral fat. Studies show that just a 30 minute brisk walk a day can significantly reduce belly fat and improve cardiovascular function.
The human body is not designed to sit still for too long. Lack of exercise slows metabolism and increases fat accumulation in the abdomen, said the Canadian metabolic medicine expert, Prof. Michael Riddell, University of York shared.
Prolonged stress
Prolonged work pressure and anxiety not only affect psychology but also increase levels of the hormone cortisol - a factor that promotes fat accumulation in the abdomen. High cortisol stimulates appetite, especially foods high in sugar and fat.
Prolonged stress can turn your body into a store of visceral fat. Managing emotions, meditating, yoga or simply walking outdoors can help reduce this negative impact, said British health psychologist Dr. Megan Jones Bell.
Drinking a lot of alcohol
Alcohol is a "silent culprit" causing fat accumulation around the liver and other organs. Alcohol contains many empty calories which have no nutritional value but slow down the breakdown of fat. In addition, the habit of snacking while drinking also contributes to increased waist circumference.
Research by the British Institute of Nutrition shows that men who drink more than 3 units of alcohol/day (equivalent to 2 glasses of beer) have a 70% higher risk of belly fat than those who do not drink.
