Overreactive or Dysfunctional fat: what it is, how to Identify and control it

Added: 2026-05-26

[00:00:00]Are you looking after yourself more or less as usual, but your waistline keeps growing and you wake up at 3:00 a.m.?

[00:00:09]It's not just age or lack of willpower.

[00:00:11]Often, it's visceral fat that has become inflammatory.

[00:00:15]If you say, "I don't eat that much, but my belly won't go down."

[00:00:20]this video can explain why.

[00:00:22]Today, I'm going to talk about what hyperactive or dysfunctional fat is, who is most likely to accumulate it, and I'll share some effective strategies to flip the switch on that source of harm that settled in your abdomen.

[00:00:37]>> [music] >> When we talk about visceral fat, we are talking about the fat that surrounds organs such as the liver, intestines, and heart.

[00:00:49]This fat can become dysfunctional or hyperactive because it becomes inflamed and starts releasing chemical signals that disrupt your metabolism and appetite.

[00:01:01]Your adipose tissue functions as an endocrine organ. It produces hormones and messengers such as leptin, adiponectin, and cytokines.

[00:01:12]I call it hyperactive because it's not just sitting there.

[00:01:16]It becomes inflamed and sends signals that disrupt your appetite, glucose levels, and sleep.

[00:01:22]Pro-inflammatory signals such as TNF-alpha and interleukin-6 increase, whilst adiponectin, one of the substances that normally protects your metabolism, decreases.

[00:01:34]The result, greater insulin resistance, a higher risk of fatty liver, and a higher cardiometabolic risk.

[00:01:42]But who is most at risk of storing hyperactive fat?

[00:01:46]Do this quick check.

[00:01:48]Do you accumulate fat mainly around your abdomen?

[00:01:51]Does your body have an apple-shaped silhouette?

[00:01:55]As a reference, a waist circumference of 94 cm or more in men and 80 cm or more in women may already indicate a higher cardiometabolic risk and possible excess visceral fat.

[00:02:09]Do you have a family history of diabetes or metabolic syndrome?

[00:02:14]Are you a man or a postmenopausal woman?

[00:02:18]Do you lead a sedentary lifestyle or consume a lot of ultra-processed foods or alcohol?

[00:02:24]Are you under chronic stress?

[00:02:27]If you answer yes to several of these questions, your risk increases.

[00:02:32]Pre-existing conditions such as untreated hypothyroidism or Cushing's syndrome also play a role.

[00:02:39]If this sounds familiar, subscribe because here we discuss practical solutions for reducing abdominal fat and improving metabolic health.

[00:02:48]Before I show you the strategies to combat hyperactive fat, you should know that visceral fat is not just an aesthetic issue.

[00:02:57]When it behaves like an endocrine inflammatory organ, it pushes the body towards diabetes, cardiovascular disease, fatty liver, and further long-term complications. In fact, recent studies indicate that high levels of visceral fat are linked to an increased risk of certain cancers, such as liver cancer, for example.

[00:03:17]I show you here the three pillars that can help to curve overactivity and reduce abdominal fat that you can put into practice.

[00:03:27]First, nutrition.

[00:03:29]Aim for a moderate calorie deficit if you need to lose fat.

[00:03:33]Cut around 300 to 500 calories from your usual intake.

[00:03:38]Start there and avoid extreme diets.

[00:03:41]At every meal, try to eat a portion of protein, one to two handfuls of vegetables, and one handful of fiber-rich carbohydrates.

[00:03:50]Consume high-quality fats such as olive oil, a moderate amount of nuts, avocado, and sources of omega-3.

[00:03:59]Limit your alcohol intake as it promotes the accumulation of visceral fat and liver disease.

[00:04:07]After eating, a 10-minute walk. That alone improves glucose levels.

[00:04:13]Second, exercise.

[00:04:15]Combine cardio and strength training.

[00:04:18]It's more efficient.

[00:04:20]Aim for 150 to 300 minutes a week of moderate aerobic activity such as brisk walking, cycling, or using an elliptical trainer, for example.

[00:04:31]This to improve insulin sensitivity.

[00:04:34]And complement this with at least two strength training sessions a week to preserve muscle mass.

[00:04:41]High-intensity interval training can be a great help, but for now, consistency is the most important thing.

[00:04:48]Third, sleep and stress management.

[00:04:52]Sleeping 7 to 9 hours regularly reduces chronic cortisol and improves metabolism.

[00:04:59]Practicing simple stress reduction strategies such as low diaphragmatic breathing exercises, regular physical activity, and scheduled breaks helps with both stress and sleep.

[00:05:12]If you do not see significant changes despite these practices, investigate medical causes such as hypothyroidism, Cushing's syndrome, or other conditions.

[00:05:23]In certain cases and under supervision, medications such as GLP-1 agonists or specific treatments may be appropriate, but they are not substitute for the good habits I suggest you adopt here.

[00:05:37]Some common mistakes you should try to avoid are relying solely on what the scale shows you, extreme diets, ignoring sleep and stress, and relying on appearance to address metabolic risk.

[00:05:54]Reducing visceral fat requires a sustained, multi-dimensional plan. In other words, it is not just an isolated practice such as dieting that will solve the problem, but a combination of approaches.

[00:06:09]If you want to turn this into more than just theory, you can view my programs on my website. Balance is designed to help you organize your diet at your own pace, and Vitality provides a practical training structure tailored to your routine, age, and starting point.

[00:06:27]Reducing visceral fat and switching off the inflammation switch is possible.

[00:06:32]If you want to do this with guidance and structure, I can help you put together a realistic and sustainable plan. If you found this video useful, please share it with people who might need this information, and leave me a like.

[00:06:47]Subscribe to my channel and click the bell icon to receive notifications for new content.

[00:06:54]See you soon.

[00:06:55]>> [music]