JAKARTA - Visceral fat is a type of fat stored around the internal organs of the abdominal cavity and is known to be high risk for health. This fat accumulation that looks plump not only affects appearance, but is also closely related to various metabolic disorders.
The founder of wisebitenutrition, Raksha Shah, M.A., RDN, explained that high levels of abdominal fat are associated with increased risk of insulin resistance, type 2 diabetes, fatty liver disease, and heart disease.
As quoted from the Eating Well broadcast on Sunday (4/1), he emphasized the importance of understanding the habits that need to be avoided to help lose fat in the abdominal area while improving overall health.
A number of nutrition experts and practitioners revealed that there are at least four habits that should be avoided when someone tries to reduce visceral fat.
1. Drinking sugary soft drinks
Sugary beverages that contain high added sugar can significantly increase calorie intake without providing a sense of fullness or nutritional value. Excessive sugar content has the potential to encourage sugar consumption beyond the body's needs.
The excess sugar is then processed by the liver into fat, which in the long run can accumulate around the abdominal organs. Consumption of sweet soda is also associated with increased visceral fat accumulation, so that plain water or sugar-free tea is a better choice for those who want to reduce belly fat.
2. Not managing stress well
Prolonged stress that is not handled properly can hinder efforts to lose belly fat. Food and nutrition industry practitioner, Toby Amidor, M.S., RD, said that chronic stress not only affects emotional conditions, but also disrupts the body's hormonal balance and triggers the accumulation of visceral fat.
Various studies show that individuals with high stress levels tend to have more visceral fat. This is due to the increase in the hormone cortisol that the body releases when stressed, which plays a direct role in fat storage in the abdominal area.
Engaging in physical activity or taking time for enjoyable activities can be one effective way to help manage stress.
3. Smoking
Long-term smoking habits, especially with high nicotine dependence, are associated with increased visceral fat. Nicotine is known to increase cortisol levels, a stress hormone that promotes fat accumulation in the abdomen.
This change in fat distribution can even occur in people with a thin-looking body, so smoking becomes a hidden risk factor for visceral fat accumulation.
4. Lack of sleep
Amidor said that chronic sleep deprivation can disrupt hormonal balance, especially hormones that play a role in regulating appetite and stress.
When sleep time is insufficient, the body tends to produce more ghrelin or hunger-inducing hormones, as well as reduce the production of leptin which signals satiety. This condition can increase the desire to eat and lead to excessive calorie intake which contributes to the formation of visceral fat.
In addition, lack of sleep also triggers an increase in cortisol levels. Efforts to maintain sleep quality for seven to nine hours every night can help balance hormones, control appetite, and suppress stress, thus supporting the process of reducing abdominal fat.
Amidor said that building a consistent sleep schedule and creating a calming bedtime routine can have a positive impact on sleep quality and overall health.
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