Visceral fat: Get on your bike to burn off the harmful belly fat
Dr Zoe Williams discusses visceral fat on This Morning
Would you describe yourself to have an “apple” shape? A belly that sticks out is indicative of too much visceral fat. Here’s how you can burn the belly fat. Cycling is an enjoyable form of exercise, and exercise can reduce visceral fat levels and stop it from coming back. Healthdirect Australia attest to this; the government-owned and not-for-profit organisation said 30 minutes of daily cycling is enough to reduce visceral fat.
The biologically active fat produces toxic “chemicals and hormones” that can contribute to a number of health issues, such as:
- Type 2 diabetes
- Heart disease
- Dementia
- Cancer
- Asthma
- Liver disease
- High blood pressure
- Gall bladder disease and gout
- Fertility problems
- Lower back pain
- Osteoarthritis
Consultant Orthopaedic Surgeon Mr Andrew Dunn practises at BMI St Edmunds Hopsital, and he shares the top health benefits from cycling.
Cardiovascular fitness
“Cycling works just about every muscle in the body, including the heart,” he said.
Considered a form of aerobic exercise, it can help to lower blood pressure, increase the presence of good cholesterol while lowering bad cholesterol in the body.
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Stress buster
Cycling can help release “happy hormones” (i.e. endorphins) that make you feel good.
Gentle on the joints
“Cycling is incredibly gentle on your joints,” said Mr Dunn, so it’s an ideal form of exercise for those suffering from severe osteoarthritis.
Disease reduction
“Research carried out in Finland found that people cycling for 30 minutes or more per day had a 40 percent lower risk of developing diabetes,” said Mr Dunn.
Fat burner
“Cycling is a really great way to burn fat and calories,” added Mr Dunn.
Mr Dunn elaborated: “Cycling for half an hour each day would mean burning approximately 11 pounds of fat in a year.”
As for calories, cycling for a steady pace for an hour can burn “around 300 calories”.
“The exercise also boosts your metabolic rate, meaning you’ll continue to burn calories for a while after you get off your bike,” said Mr Dunn.
What causes visceral fat?
Healthdirect Australia explained visceral fat get stored internally when a person consumes too many calories and lives a sedentary lifestyle.
Genetics may make it easier for fat to be stored around the abdomen, as can drinking alcohol.
Menopausal women are at more risk of developing visceral fat in the belly, even if they don’t physically seem to be putting on weight.
In addition to cycling, there are other steps you can take to reduce visceral fat levels.
For example, eating a healthy diet would be beneficial, as would reducing any sugary drinks.
Healthdirect Australia also recommends getting enough sleep and not smoking.
Do I have too much visceral fat?
Measuring your waist can be a good indicator of how much fat is deep inside your belly.
The British Heart Foundation (BHF) offer a free interactive waist measurement tool.
There it explains how to measure your waist correctly, and you have the option to input your measurements (in centimetres or inches).
As a result, the quick measurement tool can reveal if you’re in the healthy or unhealthy range and shares tips on how to lose visceral fat.
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