Should weight loss start with reducing visceral fat or body fat

During the weight loss process, visceral fat and subcutaneous fat will decrease synchronously, but visceral fat is usually consumed first. Visceral fat poses a greater threat to health as its metabolic activity is higher than subcutaneous fat, resulting in faster breakdown in a state of calorie deficit. The effect of weight loss is influenced by factors such as basal metabolic rate, exercise mode, hormone levels, etc.

visceral fat is distributed around the abdominal organs and has high metabolic activity. When the human body is in a state of energy deficiency, lipase will preferentially break down visceral fat for energy supply. This is because visceral fat has a richer blood supply, a higher density of beta adrenergic receptors on the surface of adipocytes, and is more sensitive to catecholamine hormones. Aerobic exercise can significantly activate visceral fat breakdown, especially during fasting morning exercises where the effect is more pronounced. Diet control combined with endurance training can significantly reduce waist circumference in the short term, which is a manifestation of visceral fat reduction. Subcutaneous fat is located between the skin and muscles, and although it decomposes slowly, it will also decrease after long-term calorie deficits. Due to the action of estrogen, women find it difficult to consume subcutaneous fat in their buttocks and thighs. High intensity interval training can help break through the bottleneck period of subcutaneous fat breakdown. As body fat percentage decreases, the reduction of subcutaneous fat will gradually become apparent, manifested as thinning of limbs and improvement in skin laxity. Measuring subcutaneous fat thickness requires the use of professional sebaceous forceps, and there may be errors in the data obtained from a regular body fat scale.

Maintaining a daily calorie deficit of 300-500 calories, engaging in 150 minutes of moderate intensity aerobic exercise per week, combined with 2-3 sessions of resistance training, can achieve a balanced reduction of visceral fat and subcutaneous fat. Avoid extreme dieting that can lead to a decrease in basal metabolism, and pay attention to supplementing high-quality protein and dietary fiber. Regularly measure waist to hip ratio and visceral fat level, and consult a nutritionist to adjust the plan if necessary. When there is a plateau period during the weight loss process, you can try changing the exercise mode or adjusting the ratio of the three major nutrients.