Getting rid of our excess fat is a priority for many of us who enroll in Singapore's weight loss programs. But there's a particular type of fat that we should be extra wary of: visceral fat. Unlike the layer of fat that we can pinch and poke, visceral fat surrounds our vital organs, including our stomach and intestines. 

Having too much of this fat poses many health risks, making it important for us to lose it. 

But first, let's learn more about how it forms and why it is so dangerous.

How Does Visceral Fat Develop? 

To put it simply, visceral fat forms when we consume too many calories but don't do anything to burn them. As a result, all that excess fat gets stored deep inside our body. 

Some people have a higher probability of gaining visceral fat than others, such as:

• Those who drink too much alcohol
• Those who are genetically predisposed to storing this type of fat
• Women in the menopausal stage or have already gone through menopause

Generally speaking, however, men tend to store more visceral fat than women. 

Your Waist Size Is an Indicator of Visceral Fat

Not sure if you have visceral fat? A good way to know is to measure your waist size, as most visceral fat is stored in the belly area. The bigger your waist, the more fat you have in it. 

For the average Singaporean man, a waist size of 90 cm or higher is a telltale sign of visceral fat. The threshold for women is lower, at 80 cm. 

The Dangers of Having Too Much Visceral Fat

Besides creating an unsightly belly, visceral fat causes hormonal imbalances and inflammation. These increase your risk factor for a wide range of health problems, such as: 

• Hypertension (high blood pressure) 
• Heart attacks and stroke
• Diabetes
• Cancer 
• Infertility 

How Can You Reduce It?

If you're concerned about having too much visceral fat, there's good news. You can still lose it by:

• Making healthier food choices - Avoid foods that increase visceral fat storage, such as processed meats and sugary treats. You should also stay away from food rich in trans fat. In return, introduce foods rich in dietary fibre, lean protein, and unsaturated fats. 
• Drinking less alcohol - Having too much alcohol in your system can make it store more visceral fat, so drink in moderation. If possible, try to let go of this vice altogether. 
• Improving your eating habits - Eating healthier meals isn't enough. You also have to watch how you eat too. Controlling your portions and resisting food cravings can help keep the fat and calories under control. 
• Doing more physical activities - Combining diets with exercise is more effective at getting rid of visceral fat than doing one or the other on their own. Aim to work out for at least 30 minutes daily. This can already help you burn more calories. 

If you need a step-by-step process to achieve this, consider signing up with one of Singapore's weight loss programs. They have coaches and nutritionists who can create a tailor-made plan you can follow. 

When Should You Consider Medical Help? 

In rare cases, conventional weight loss methods might not work as well as expected. For instance, you might have an underlying condition that makes it much harder to get rid of your visceral fat. 

If you joined a program, the weight loss coach may advise you to speak to your healthcare provider to check if you need medical intervention. 

Losing Visceral Fat is Key to A Healthier You

Targeting your visceral fat doesn't just enhance your appearance, but also improves your overall health. Let's take the first step to getting in shape so we can live life to the fullest. 

If you struggle with losing weight, Singapore has many weight loss programs you can join. They can provide the tips and motivation to help you change for the better.