Your body contains a variety of fats, and although some body fat is good, visceral fat, sometimes known as “belly fat,” raises your risk for diabetes, heart disease, stroke, and several cancers. Visceral fat can accumulate fast, but the good news is that it can be decreased with a combination of lifestyle choices, diet, and exercise. See our top advice on how to reduce visceral fat and discover the benefits of doing so.
What is ‘Visceral Fat’?
Visceral fat, which is unhealthy belly fat that is located deep inside the abdominal cavity and cushions the area around our abdominal organs including the liver, stomach, and intestines, is considered belly fat. The majority of fat is kept beneath the skin and is referred to as subcutaneous fat; however, concealed fat is stored deep inside the abdomen and is also known as hidden fat.
Belly fat can accumulate in the arteries and is more difficult to notice than subcutaneous fat, which raises the risk of major health issues. Visceral fat generates hormones and substances that can be harmful to the body. Visceral fat accounts for around 10% of total body fat.
When you consume too many calories and don’t move around enough, fat is deposited. Age can alter where the body stores fat, and women, particularly after menopause, tend to lose muscular mass while gaining fat. Even if they don’t put on weight, women who are older are more prone to accumulate extra visceral fat in the abdomen. Women who have a waist measurement of 35 inches or more run the risk of developing visceral fat-related health issues.
What Are the Risk Factors of Belly Fat?
Hormones and inflammatory compounds are produced by fat cells, and visceral fat cells are more active and generate even more inflammatory indicators. These hormones have the potential to cause chronic inflammation and raise the risk of chronic illness over time. Visceral fat health hazards include:
- Raised blood pressure
- Type 2 diabetes
- Stroke
- Colorectal cancer
- Alzheimer’s disease
- Cardiovascular disease
- Breast cancer
How to Get Rid of Belly Fat?
Do Aerobic Exercise Regularly
Exercise that burns calories aerobically, sometimes referred to as cardio or endurance exercise, is a wonderful approach to lose visceral fat. Even without dieting, aerobic exercise can help you decrease visceral fat, but the best method to reduce visceral fat and keep your overall health at its best is to combine it with a good diet.
Add Strength Training to Your Workout Routine
Strength training can aid in weight loss because it emphasizes the development of muscular mass, which burns more calories than fat. Abdominal workouts like sit-ups and spot training with weights can help to tone the abdominal muscles. To get the most out of your workouts, try adding strength training to your schedule two to three days each week.
Boost Your Overall Daily Activity
Increasing your daily activity levels can aid with calorie and visceral fat burning. Consider using the stairs instead of the elevator, biking or walking instead of driving or taking public transportation, using a standing desk, and going for a walk during your lunch break, especially if you spend your whole day sitting down. These straightforward everyday routines might also help you feel better and build stronger muscles.
Eliminate or Limit Refined Sugar
One of the worst things you can eat is refined sugar. In addition to offering no vitamins or minerals, consuming too much of it might increase weight. A high sugar consumption can lead to insulin resistance and body-wide inflammation, which can both lead to an increase in visceral fat.
Fructose, a simple sugar that is processed by the liver, makes up around 50% of added sugar. Fructose is converted to fat by the liver when consumed in significant amounts, which promotes the accumulation of visceral fat. Increase your consumption of healthy foods including fruits, vegetables, lean meats, and seafood to lower your added and refined sugar intake.
Eat More Soluble Fibre-Rich Foods
Fibre comes in two varieties: soluble and insoluble. A gel-like material is created when soluble fiber and water combine, which slows down digestion. Short-chain fatty acids are produced when soluble fiber enters the colon and is digested by gut bacteria. These acids are a primary source of nourishment for colon cells.
Through appetite suppression, they could also aid in the reduction of visceral fat. Increase your consumption of foods high in soluble fiber, such as sweet potatoes, cereals, legumes, and flaxseeds. If you believe that your diet isn’t providing enough soluble fiber, you might want to consider taking a supplement.
Eat More Protein
Protein is a key ingredient in reducing body fat. Eating protein increases levels of the hormone that makes you feel full and decreases levels of the hormone that makes you feel hungry, ghrelin. Protein is also known to increase metabolism, which helps with weight loss and visceral fat reduction. Eggs, lean meats, seafood, dairy, legumes, nuts, and tofu are examples of foods high in protein. At least one form of protein should be included in each meal.
Get Plenty of Sleep
Although it is frequently overlooked, sleep is crucial for your general health and wellness. It helps you manage stress, strengthen your immune system, and keep a healthy weight since it is the period when your body relaxes, restores, and recovers. Your risk of gaining visceral fat may rise if you don’t get enough sleep. For best results in lowering visceral fat, aim for 7 to 8 hours of sound sleep each night. To unwind before night, turn off devices a few hours beforehand, read a book, and take a magnesium supplement.
