Is a flabby tummy harming your health?

If you're worried about those love handles and not-so-firm thighs, stop fretting. According to researchers, it's not the fat you can see that's a cause for concern; it's visceral fat, the deep fat lurking around your organs, that's a real threat to your health.

Lauren Davidson, clinical dietitian for Mount Sinai Hospital in Toronto, describes the dangers of visceral fat and shares tips on how to beat the fat for good.

What's visceral fat?
"Visceral fat is fat that is located deep underneath the abdominal muscles, surrounding our organs," explains Davidson. "It's the fat we cannot see as opposed to the fat which is visible just below the skin."

This deep abdominal fat is dangerous because your liver metabolizes it and then turns it into artery-clogging blood cholesterol, putting you at risk for cardiovascular disease, diabetes and stroke.

An MRI or CT scan of the abdomen can reveal if you're carrying a dangerous amount of visceral fat, but such tests could cost more than $1,500. For a cheaper and simpler alternative, ask your doctor for a waist circumference test in which you measure your waistline to estimate how much visceral fat you may be carrying. "For women, waist circumference should be less than 88 cm and for men, less than 102 cm," says Davidson.

How apples and pears carry weight
Diet and lifestyle are the two main factors in weight gain. "Diets high in saturated fats -- primarily animal products like meat, poultry and dairy -- trans fats and hydrogenated oils, and inadequate physical activity contribute to increased levels of abdominal fat," explains Davidson.

Genetics and sex also play a big role in body composition. Men tend to be apple-shaped, storing fat around their abdomen, whereas women tend to be pear-shaped, storing fat throughout their hips, thighs and buttocks. People with apple-shaped figures tend to store more visceral fat than pear-shaped figures and are at a higher risk for fat-related diseases.

Click to continue and learn how to prevent and reduce visceral fat...

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Prevent and reduce visceral fat
Although visceral fat is dangerous and scary, it's not a permanent condition and it can be reversed.

"Studies have shown that physical activity can really help lower visceral fat levels, even if weight remains unchanged," says Davidson. "Healthy eating in addition to regular physical activity is the key. A balanced diet emphasizing a variety of food groups from Canada's Food Guide to Healthy Eating [emphasizing whole grain breads, cereals and pastas; fruits and vegetables; beans and legumes; and low-fat dairy and lean meats] in appropriate portions is the best way to reduce the risk of chronic conditions and maintain a healthy body weight."

Get moving
With so many exercise options to choose from -- such as yoga, walking, cycling and weight-lifting -- it can be difficult to choose an exercise program that will best reduce visceral fat. For weight loss, Wadsworth Walters, personal trainer for Extreme Fitness in Toronto, recommends cardio workouts and stresses the importance of weight training."

Five days of cardio activity is recommended for anyone who wants to reduce the amount of fat stored in the abdominal region," Walters says. "This doesn't mean you have to run five miles a day -- it just means that 30 minutes of walking on the treadmill at an incline, or riding a bike will significantly decrease the dangerous levels of visceral fat stored by the body."

Pump some iron
Weight training is also extremely important in any exercise program, Walters says, and should be combined with a cardio program for optimum results. "The use of free weights in your workout will allow the body to burn more calories over a longer period of time," he says.

But be warned! Just because visceral fat is centred in the abdominal region doesn't mean that opting out of cardio activity in favour of crunches and sit-ups will help decrease your fat levels. "You can do crunches until you are blue in the face," says Walters, "but if you are not participating in any other form of physical activity, crunches will have no impact on weight loss."

If visceral fat concerns you, contact your doctor who can recommend a healthy weight-loss plan. Walters recommends getting out, getting active and starting slow.

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