5 Ways To Reduce Visceral Fat – There is an epidemic that few people in the West know about. It’s an epidemic of visceral fat, the deep fat that accumulates around vital organs like the liver and is linked to health problems like diabetes, heart disease and high blood pressure.
You might think that only overweight or obese people have a lot of visceral fat, but this is not the case. Thin people, especially inactive and elderly people, may have enough visceral fat to increase their risk of chronic health problems. They may look thin, but they are not healthy because they have too much visceral fat and other signs of poor health.
Although getting rid of visceral fat is not easy, science shows that there are ways to reduce the weight of visceral fat on your body and improve your health at the same time. Symptoms of excess visceral fat
How do you know if you’re tipping the scales when it comes to visceral fat? One sign that you carry too much visceral fat is your waistline. If your waist is more than half your height, you have too much visceral fat.
For example, a person who is five feet six inches or 66 inches should have a waist measurement of less than 33 inches. In general, the guidelines say that a waistline above 35 inches for men and above 30 inches for women is a sign of excess visceral fat.
In fact, the only way to know how much visceral fat you have is to have an imaging study. But waist size is still a good marker, so check your waist size at least once a month with a tape measure and record the value.
If your waist size indicates you have too much visceral fat, what can you do about it? Eat more fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it moves through your digestive system. This will help you feel fuller for longer and reduce the number of calories you absorb from other foods. In addition, fiber helps regulate blood glucose.
One way to reduce visceral fat is to eat more high-fiber foods. Fiber is the part of plant food that your body can’t digest, so it helps you feel fuller longer and keeps your digestive system healthy. Foods rich in fiber include fruits, vegetables, whole grains and legumes (beans, lentils, etc.).
Strawberries, raspberries and blackberries are also good sources of soluble and insoluble fiber and are nutrient dense. Anti-inflammatory and rich in antioxidants, they also have many other health benefits that help protect against cardiovascular disease and other chronic health problems. Non-starchy vegetables, lentils, beans, nuts, seeds and whole grains are other rich sources of fiber. Cope with stress
Stress increases cortisol, a stress hormone that increases visceral fat. When your body produces too much cortisol, it shifts to a place where your body stores fat in the middle and increases deep visceral fat. Make sure you don’t let chronic stress control your life and health. Reduce your stress with mind-body activities such as yoga, meditation, going for a walk in nature or taking a hot bath. Focus on quality sleep
A good night’s sleep is essential for health and well-being. Many people don’t realize how important sleep is to immune health, brain function and more. In addition, several studies show that sleep deprivation increases the stress hormone cortisol and increases visceral fat.
One study found that people who slept 5 hours or less per night had more visceral fat than those who slept 7 hours or more. So, aim for 7-8 hours of sleep every night to control visceral fat. If you don’t get enough sleep, you also increase the hunger hormone ghrelin, so you crave sweet foods and eat more. When you gain weight by eating sugary foods, your body stores some of it as visceral fat. Make sure you get at least 7 hours of quality sleep every day.
One way to reduce visceral fat is to reduce sugar, another contributor to visceral fat. Keep going! Sugar is found in ultra-processed foods and drinks, and even in fruit juices. It is found in foods high in fat – such as sweets and ice cream – and in foods high in carbohydrates such as bread and pasta. It’s everywhere!
The World Health Organization (WHO) recommends that sugar should make up less than 10% of total energy intake each day. That is, if you eat 2,000 calories a day, no more than 200 calories should come from sugar. How to reduce sugar intake to combat visceral fat?
Replace sugary drinks with plain water. Soda and fruit drinks are full of sugar. If you drink at least one sugary drink a day, you can save hundreds of calories each week by replacing those calories with water. In addition, studies show that sugar-sweetened beverages are a major contributor to visceral fat.
Know where the sugar is hiding. It’s in everything from ketchup and salad dressing to bread, pasta and yogurt. You won’t realize how much sugar you’re eating until you start counting grams. The best way to do this is to keep a food diary for a few days.
Read labels carefully. It takes time, but it’s worth it if you want to know exactly what’s in the food you eat. Pay special attention to the ingredients listed at the end of the list – these are the ones that manufacturers add for flavor or texture, so they’re often loaded with added sugars. Better yet, avoid packaged food altogether! Stay physically active with exercises that work large muscle groups
Physical activity is a must if you are trying to tame visceral fat. You’ll get the most benefits by doing exercises that work larger muscle groups, such as the lower body. These larger muscles burn more calories and fat and affect hormones that regulate weight and blood sugar more. Focus on dynamic exercises such as squats, deadlifts, running or cycling.
Exercise improves insulin sensitivity and reduces inflammation in the body, which can help you lose weight and reduce visceral fat. You can lose visceral fat by staying physically active through exercises that work large muscle groups.
Walking is the most common form of exercise people do, but you can get even more benefits by adding hills and short bursts of high-intensity exercise, such as walking as fast as you can.
But don’t overlook the benefits of strength training. Focus on exercises like squats and deadlifts that work the larger muscles of the lower body. Closure
This is where healthy lifestyle changes can help you tame visceral fat. If you are already doing these things, keep it up and be patient. Check your waist size weekly and track your progress to see if it’s getting smaller.
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At the time, a particular cereal ad encouraged viewers to change their habits if they could shed “an inch” of middle fat. Today we know that type of fat (known as subcutaneous fat) can be unsightly, but fat you can’t see (or express) can be downright dangerous. This is belly fat, technically known as visceral fat, which lies deep in the abdomen, near vital organs such as the liver, stomach, intestines and pancreas, and releases inflammatory substances that increase the risk of heart disease, stroke and cancer. Here are five science-backed ways to lose visceral fat. Read on to learn more – to ensure your health and the health of others, don’t miss these sure signs that you already have Covid.
The easiest way to lose visceral fat is to lose weight. “Intestinal fat can be effectively reduced by losing weight alone,” Dr. Q. Scott Buch, an obesity treatment specialist at the Cleveland Clinic. “By losing 10% of your body weight, you can lose up to 30% of your body fat.”
A diet high in added sugar and simple carbohydrates (which quickly break down into sugar) is a shortcut to belly fat. Cutting back on those unhealthy carbs will help you lose them.
“Fructose or sugar,
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