Rid Your Body of Hidden Fat

Recent findings suggest that what you can't see may hurt you. In a Boston University School of Medicine study, Researchers discovered that a heathy body-mass index is not necessarily indicative of the amount of dangerous fat in and around one's heart or other vital organs. Furthermore, they found that these internal fat deposites are associated with decreaseed cardiovascular function.

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Exercise physiologists at the University of Alabama at Birmingham also warn of hidden fat around your organs particularly visceral fat, which forms in the abdominal cavity around your liver, kidneys, pancreas, and intestines. Visceral fat increases the risk of cardiovascular disease, high blood preassure, high cholesterol, and diabetes. Some studies suggest it may even promote the growth of certain cancer cells.

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But Researschers now say there's good news. You can reduce visceral fat through diet and exercise, and once you lose it, it's even easier to keep off than subcutaneous fat, which lies just beneath the skin. According to the University oth Alabama study, 80 minutes of aerobic or strength exercise a week is all it takes to prevent fat from reforming around your organs.

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Participants in the study were split into three groups. One group was assinged to 40 minutes of aerobic training twice a week, and another to no exercise at all. A year later, those who remained active had gained no visceral fat, while those who gave up exercising or had never started in the first place averaged a 33% increase in visceral fat.

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Findings from another study suggest that fiber intake may also be a factor. Researchers at the University of Southern California found that overweight asolescents who increased the amount of fiber in their diets over a two-year period decreased the amount of harmful fat in and around their middles. Teens who cut their fiber intake gained 21% more belly fat in the same time span.

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Nutritionisit Megan Mangano says most Americans consume just 10 to 15 grams of fiber a day --less than half of what's recomended. To get more, she suggests snacking on fruits and veggies, eating oatmeal for breakfast,and choosing brown rice and whole wheat products over foods made from processed grains. Small adjustments go a long way. You may not see all the changes in your body, but that doesn't mean they are not happening.

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SOURCE: Parade, Sunday, December 6, 2009 - Author: Michael O'Shea