If you want to eliminate visceral fat naturally, you will have to be patient and determined. Visceral fat is intra-abdominal fat that forms around internal organs. It is believed to be a more significant determinant of obesity than subcutaneous fat, which is the fat present under the top layer of the skin. This fat that is found deeper inside the body develops around the internal organs due to the poor combination of a ratio of essential amino acids with the intake of protein, fructose, due to excessive stress due to an excess of cortisol (the stress hormone) that is produced or sometimes with the intake of steroid-type medications. It is also common for women to go through menopause due to hormonal changes and often decreased activity. Due to our culture’s trend towards less physical activity and poor diet, people will have to work even harder to eliminate visceral fat naturally.

There are a couple of ways to help find out if you have visceral fat to be ostracized. One is to determine your BMI (body mass index). BMI is an estimate of how much fat you have. The other way is to measure your waist. Standard measurement guidelines are a waist measurement of 40 inches or more for men and 35 inches or more for women. Generally, the abdomen tends to be firmer rather than flabby with subcutaneous fat. Even thin people can have visceral fat accumulation. Sometimes an MRI is needed to determine if this is present in unhealthy amounts.

There has been more research that favors the waist-to-hip ratio as a better indicator of health risk, since it takes into account the different shapes of the body. Research has shown that people with more weight in the midsection (like an apple) are at higher risk than people with more weight around the hips and thighs (pear-shaped). It is stated that a waist-to-hip ratio of 0.90 for men and 0.85 for women is counted as obesity. They also state that obesity is measured with a BMI greater than 30.

As you can imagine, having fat around your organs can be a bit more difficult to shed. Fat can be located in and around your heart, liver, colon, or anywhere. It is imperative to start with a solid health program. This will help remove subcutaneous fat at a faster rate, but it will also start to work on visceral fat. Abdominal toning, while having benefits, will likely not eliminate this intra-abdominal buildup. A good combination of vigorous exercise at least 4 times a week and a good nutritious diet are necessary to decrease the accumulation of visceral fat. If you are unable to exercise, consult your doctor for healthy and safe alternatives for you.

Eliminating visceral fat naturally means simply choosing a healthier eating pattern, one that you can enjoy and follow throughout your life. Decrease in saturated fat, fewer fast foods, less sugary drinks and alcohol. Increase the consumption of fruits and vegetables, as well as the use of whole grains. Also, drinking lots of water is useful for many things. Other lifestyle habits that can help control weight include getting enough sleep and managing stress. Start by calculating your BMI. Develop an exercise program for your individual health and lifestyle after discussing this with your doctor. These are all things that will help you shed visceral fat naturally and reduce your risk of other health problems.