What is visceral fat?
Visceral fat is the deepest layer of body fat that surrounds your vital organs, like your liver and kidneys. It’s sometimes called organ fat or intra-abdominal fat. Visceral fat is the most dangerous type of fat because it surrounds your internal organs. This includes your liver and pancreas, but also any fat that’s on or around your kidneys, intestines, and other abdominal organs. One of the best things you can do for your health is to lose visceral fat!
Why you should lose visceral fat?
Reducing your visceral fat is important for maintaining a healthy weight and reducing your risk of developing obesity-related health problems.
The visceral fat that surrounds your organs is especially harmful because it releases chemicals and hormones that cause inflammation which in turn can lead to a variety of diseases.
Here are some of the ways you can lose visceral fat :
1. Eat fruits and vegetables
The best way to lose visceral fat is by eating a diet rich in vegetables and fruits. Vegetables are packed with fiber, which helps you feel full for longer periods of time, so you won’t be as likely to overeat later on in the day. Plus, they’re a great source of antioxidants—important nutrients that protect your body from free radicals (unstable molecules that can damage cells).
2. No sugar-sweetened beverages
Avoid sugar-sweetened beverages. Sugary drinks are loaded with liquid fructose, which can make you gain belly fat. Studies have shown that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, for each daily serving. In addition, sugar-sweetened beverages have also been linked to a host of health problems, including diabetes and heart disease. If you’re trying to lose visceral fat, it’s best not to drink any sugary beverages.
3. No Artificial sweeteners
Artificial sweeteners are not good for your gut. They can cause an imbalance in the gut bacteria, which can lead to weight gain and a host of other health problems. Artificial sweeteners not only add visceral fat, but continued use makes it hard to lose visceral fats.
4. Limit Snacking
Snacking is a bad habit that can lead to weight gain. Instead of snacking on junk food, try eating fruits and vegetables or nuts and seeds to satisfy your cravings. These healthy snacks are full of essential vitamins, minerals, and fibers that will keep you feeling full for longer. Snacks are not good for your health or waistline. They can cause you to overeat and pack on extra pounds and add visceral fat. Limit snacks to 150 calories or less. Try swapping out your chips for fresh vegetables like cucumbers, celery, and carrot. Snacking makes it hard to lose visceral fat.
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5. Exercise regularly
Exercise is one of the best ways to lose visceral fat. While exercise alone won’t burn away your belly fat, it’s an important part of a healthy lifestyle because it can help increase your metabolism and improve insulin sensitivity—two factors that play a role in how fast you burn calories and lose visceral fat.
-How much should you do?
The guidelines from the American College of Sports Medicine (ACSM) recommend getting moderate-intensity aerobic exercise for at least 30 minutes five days each week or vigorous aerobic exercise for 20 minutes three times per week. If you’re starting out, aim for at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity.
-What kind of exercise should you do?
Many types are acceptable as long as they get your heart rate up: walking briskly; cycling; swimming laps; gardening activities like weeding and raking leaves; dancing cardio moves like kickboxing or Zumba classes; playing racquetball or basketball with friends; etc., just make sure you are doing some form every day!
Moderate-intensity aerobic exercise can include activities like swimming, brisk walking, and playing doubles tennis. Vigorous-intensity aerobic exercise includes activities like running, soccer, and basketball. If you’re just starting an exercise program or returning after a long break, it’s important to gradually build up your endurance so that your body is ready for more intense workouts.
6. Get enough fiber
Fiber is a carbohydrate that your body cannot digest, so it goes through you without being broken down. The best sources of fiber are whole grains, fruits, and vegetables.
Fiber helps you feel full on less food and keeps you from getting constipated. It will become easier to lose visceral fat when you’re eating a healthy diet that’s rich in fiber. The more fiber you eat, the less likely you are to overeat. This helps lose visceral fat and prevent weight gain.
Eat vegetables at every meal. It’s best to eat vegetables instead of fruit because they’re lower in sugar but still provide fiber and other nutrients that help control your blood sugar levels (which is important for maintaining a healthy weight). Choose dark leafy greens such as spinach over iceberg lettuce — they have more vitamins A, C, and K than iceberg lettuce does!
7. Get enough protein
Protein is a macronutrient that helps build muscle and maintain muscle mass. It also helps keep you feeling full for longer periods of time, which may be helpful in an attempt to lose visceral fat. When you eat plenty of protein, your body breaks it down into amino acids, which are then used to repair tissues throughout your body.
Make sure that protein is lean. Protein is found in many foods, including meat, fish, eggs, dairy products, and plant-based sources like beans and nuts. The best way to get enough protein is by eating a variety of healthy foods. There are many great sources of protein if you are vegetarian or vegan. Some examples include tofu, lentils, seitan, and beans.
8. Eat foods with healthy fats
Eating fats is very important to maintain healthy brain function, mood, and cardiovascular health. You don’t need to avoid fats or fatty foods; instead, choose healthy fats that come from plant sources like nuts and avocados. To lose visceral fat it is important to eat foods with healthy fats. Good sources of healthy fats:
-Avocados and other fatty fruits
-Olive oil, coconut oil, sesame oil, and flaxseed oil
-Nuts (especially walnuts)
-Seeds (flaxseeds, chia seeds)
Fatty fish like salmon, mackerel, and tuna are rich in Omega-3 fatty acids. Omega-3 fatty acids reduce inflammation that leads to belly fat accumulation. They also help you feel full after eating which helps you control your appetite so that you don’t overeat.
9. Avoid Trans Fat
Trans fats are another type of fat that’s bad for your health and your waistline. They’re created when vegetable oils are hydrogenated (a process where hydrogen atoms are added to liquid vegetable oil). Foods containing trans fats often have the word “partially hydrogenated” in the ingredient list.
One study found that people who consumed more than 2 grams per day of trans fat gained almost twice as much weight over a 28-year period compared to those who consumed less than 1 gram per day. If you do eat foods with trans fats, make sure they’re labeled clearly so you can limit how much you eat! Completely avoid trans fats and you will have a very good chance to lose visceral fat.
10. Get 7 to 8 hours of sleep every night.
You need to get 7 to 8 hours of sleep every night if you want to lose weight. Sleep is what gives your body time to repair itself, which includes repairing the damage that was done by stress, exercise, and eating well (or poorly). If you don’t get enough sleep, your body will have trouble digesting food properly and recovering from workouts—which means that your metabolism will be slower than it could be.
Good sleep is important not just because it helps with digestion but also because it helps control our appetite hormone ghrelin.
Ghrelin stimulates the brain, which leads to an increase in appetite, slows metabolism, and decreases the body’s ability to burn fat. Ghrelin also favors the amassing of fatty tissue in the abdominal area.
When we’re tired or stressed out, ghrelin levels rise. This means that even when we’re awake we may feel extra hungry because our bodies are telling us that we should eat more food than usual in order to replenish our energy stores. Getting enough restful sleep every night can help keep hormone ghrelin levels under control so that we don’t end up overdoing it by consuming too much food or calories during meals or snacks throughout the day
11. Cut back on alcohol
You might be surprised to see alcohol on this list. After all, it’s not just a source of empty calories; it can also help you relax and socialize with friends. While these perks are nice, they don’t outweigh the negatives: drinking alcohol can interfere with sleep and increase the risk of weight gain, diabetes, heart disease, liver disease, and other health problems.
To avoid these side effects as much as possible (without sacrificing your social life), keep track of your intake on any given day and week by using an app like MyDrinkTracker or Drinkaware—or simply making a note when you get home from work. If you’re still struggling to reduce your intake after trying this method for a few weeks, try cutting out one type of alcohol at a time until you’ve eliminated them all from your diet altogether!
12. Drink more water.
You know all those times you’ve been told to drink more water? This advice is actually pretty good!
-Drinking water will help you feel full, so it’ll help with portion control.
-Drinking water can help you lose weight by increasing your metabolism and boosting energy levels, according to research conducted by Harvard Medical School. Plus, a lot of people don’t realize that caffeinated drinks like soda and coffee cause dehydration—and not drinking enough H2O can actually slow down weight loss.
-Being hydrated also helps keep internal organs functioning properly and keeps skin looking young and healthy!
How much water should you drink? It’s recommended that you drink at least eight glasses of water a day, which is about 2 liters. If you’re active or working outside in the heat, you’ll need to drink even more—so aim for 10 cups a day. This is a must to feel good and lose visceral fat.
So there you have it: 12 scientifically-backed ways to help rid yourself of visceral fat for good.
While there are many ways to lose visceral fat, not all of them will work for everyone. If you’re looking to slim down your waistline, try implementing some of the tips we’ve shared today. And remember, it takes time and patience to see results. Stick with it, make healthy choices most of the time, and be proud of every accomplishment – no matter how small. Which strategies will you try first?
How have you lost visceral fat in the past? What methods worked best for you?
Disclaimer: The information and advice contained in our articles are intended for general informational purposes only. The content on our site does not provide any medical advice and only reflects the opinion of writers. You should always consult a qualified healthcare professional before making any decisions about your health or wellbeing.
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