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Writer's pictureJack Braniff

The Best Way To Reduce Visceral Fat


Visceral fat in menopause

Menopause brings profound changes, including an increase in visceral fat. This type of fat, stored deep around vital organs, is not only a cosmetic concern but also a significant health risk, linked to metabolic diseases like type 2 diabetes and heart disease. Here's how you can manage and mitigate these changes with effective strategies.


Understanding Visceral Fat and Menopause: During menopause, hormonal changes, particularly the reduction in oestrogen, shift fat storage from the hips and thighs to the abdomen. This visceral fat is metabolically active and can impede insulin sensitivity, leading to metabolic diseases. In mid-life, the amount of visceral fat can double or even quadruple, posing increased health risks.


The Power of Exercise and Diet for You:

What does this mean for you? It's time to embrace exercise as your ally! Research clearly shows that both regular physical activity and mindful eating are powerful tools against visceral fat. However, while cutting calories can reduce fat, it doesn’t always mean more is better; reducing too many calories can negatively impact your muscle mass. This is where exercise shines—it has a direct dose-response effect, which means the more you engage in physical activity, the more visceral fat you can lose. This makes exercise particularly effective and a sustainable choice for long-term health benefits.


Insights from Recent Studies:

A significant study reviewing the health of 2,190 participants in forty trials revealed some compelling facts:


  • Both exercise and caloric restriction significantly lowered visceral fat compared to usual habits.

  • Notably, exercise demonstrated a dose-response relationship—meaning that for every additional 1000 calories burned each week through physical activity, participants saw a greater reduction in visceral fat.


So, start incorporating more movement into your daily routine! It doesn't mean you have to jump straight into intense workouts; even moderate activities like brisk walking or cycling can kickstart your fat loss journey. Remember, the goal is to find a balance that feels good and fits into your lifestyle, not to drastically slash calories which can lead to muscle loss.


How you can measure Visceral Fat: To monitor changes in visceral fat:


  • DEXA Scan: Highly accurate, costing around £100.

  • InBody Scan: Used in doctors' offices and gyms, slightly less accurate, costing around £30.

  • Home Bioelectrical Impedance: Least accurate but can indicate trends in visceral fat levels.


Practical Strategies for Exercise and Nutrition:

  • Exercise: Incorporate high-intensity sessions with zone 2 cardio and at least two weight training sessions per week. This should be tailored to your preference and current lifestyle

  • Nutrition: Aim for a modest calorie deficit to reduce fat without risking muscle loss. An RMR test can help determine appropriate caloric intake.


Personalised Nutrition & Exercise Plans at Metabolic Birmingham:

At Metabolic Birmingham, we understand that every woman's body is unique—especially when navigating the changes that come with being over 35. That’s why we offer customised diet and exercise programs designed specifically for the needs of women facing the challenges of muscle mass decline and increased visceral fat during menopause. We also offer group Personal Training in a unintimidating, welcoming environment.


Curious About What This Means for You?

Every journey is different, and every body is unique. Let's figure out the best approach for you together. Why not start with a no-obligation, free discovery session? It’s the perfect opportunity to discuss your goals and see how our Accelerator Programme can help you achieve them.


Book a free discovery session here. Or Explore our comprehensive Accelerator Programme here.



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