WHAT TO DO TO REDUCE VISCERAL FAT?

What is visceral fat in the body?

Visceral body fat is also known as 'hidden' fat, where it is stored deep inside the belly and surrounds organs in your body, including the liver and intestines. It usually accounts for about 1/10 of the total amount of fat stored in the body. On the other hand, fat stored underneath the skin is called subcutaneous fat, which you can feel normally, as opposed to visceral fat. Visceral fat makes a person's body apple-shaped. It also produces more chemicals and hormones than subcutaneous fat that are harmful to your body. In fact, even skinny people can accumulate visceral fat, causing many health risks. Additionally, visceral fat is considered more common in men than in women.

Visceral body fat is also called hidden body fat.

How to know if you have visceral fat or not?

To know whether you have visceral fat or not, you just need to measure your waist circumference or body mass index (BMI). Your waistline is the best indicator of how much fat lies deep inside your belly and around your organs. Normally, women are at risk of chronic diseases when their waist circumference is 80 cm or more, while for men it is 94 cm or more. These gender-based measurements do not apply to children and pregnant women.

How to reduce visceral fat?

Exercise a lot

There's nothing better than exercise at reducing your visceral fat. Regular exercise can hinder the accumulation of visceral fat and even prevent it from returning. You should exercise for at least 30 minutes of moderate to vigorous exercise 5 days a week. Some moderate exercises you can do are brisk walking, cycling, and jogging. You can also enhance your exercise a bit to get rid of stubborn visceral fat, such as brisk walking or jogging at an incline on a treadmill. Reducing your waist measurement requires weight control and specific exercise. Some exercises you can do are planks and crunches.

Persist in healthy eating

Exercise and fitness won't do any good if you don't combine it with a consistent healthy diet. You have to pay attention to your diet and the type of food you eat. Some foods you must start adding to your meals are fruits, vegetables, whole grains , and lean proteins. The good news is that when you lose weight on any type of diet, your belly fat usually decreases first. One way to manage your diet consistently is to keep a daily food diary. You can practice self-monitoring through this diary. You can simply write down the meals you have consumed on paper or record them on your phone.

Eating healthy helps reduce visceral fat in the body.

Eat foods rich in fiber and protein

Having a consistent healthy diet is good and eating whole foods rich in protein and fiber is another great way to lose visceral fat. Fiber can help control weight and promote weight loss. In fact, people who ate 10 grams of soluble fiber per day accumulated less visceral fat even if they didn't change anything in their diet. The best sources of fiber are almonds, berries, broccoli, Brussels sprouts, green beans, oats and prunes.

Another food that you must include in your meals regularly is protein. Protein is considered a powerful nutrient, especially if you're trying to control your weight, as it can help you feel fuller for longer. In addition, protein can help you lose weight because following a high-protein diet requires more energy for the body's digestive process, leading to burning fat in the body. The best healthy sources of protein are chicken, turkey, beans, nuts, whole eggs, fish and dairy products.

Consuming too much refined grains like white bread and white rice can cause more visceral fat. Additionally, a 2018 study found that consuming too much fast food, such as pizza and fried chicken, can lead to belly fat accumulation and worse, obesity. You must limit your intake of foods high in trans fats, refined carbohydrates, and highly processed foods with added sugar. Additionally, you must stop eating refined grains and start eating whole grains.

However, be aware that avoiding certain foods is only a temporary solution to controlling your weight. The best way is to truly embrace dieting in your daily lifestyle and health choices.

Avoid sugary, refined foods and drinks

Let's take a deeper look at some of the foods and drinks that can cause visceral fat. Carbonated soft drinks, sports drinks, specialty coffee drinks and soda have all been linked to weight gain because of their excessive added sugar content. Alcohol is another sugary beverage that you must limit your consumption of.

Beer contains a lot of calories and carbs, so drinking a lot of beer can also cause more visceral fat. To replace these unhealthy drinks, you can try switching to flavored water or adding fruits and herbs to your regular water. During exercise, you can also supplement minerals through electrolyte drinks instead of drinking sugary sports drinks.

Drink a lot of water

Water can boost your metabolism to burn visceral fat. Simply adding lemon to your water can aid in weight loss and you can also substitute it instead of drinking regular soda.

Get enough sleep

It may sound cliché, but getting enough sleep is a must if you're trying to lose visceral fat. In fact, one study found that people who slept 6-7 hours per night gained less visceral fat over five years, compared to those who slept less than 5 hours or 8 or more hours per night.

Stress management

Stress management is another factor to consider in reducing visceral fat. You can try to relax with friends and family, practice meditation, or even ask your doctor for advice on some ways to handle stress.

Reducing stress helps reduce visceral fat in the body.

Avoid snacking at midnight

Snacking can cause extra fat in your body. Eating habits that are consistent with the body's biological clock and natural rhythm help reduce unnecessary fat. Eating early in the day can help your body process food later in the day – meaning more time to digest your food intake. This has to do with your hormonal and insulin responses, both of which are responsible for removing glucose from the blood earlier in the day. Therefore, it is better to eliminate midnight snacking.

Carefully consider your carb intake

Carbohydrates are the leading culprit in increasing your waistline and adding to visceral fat. Consuming too many carbohydrates and processed foods can be the main cause of belly fat accumulation.

In short, to answer the question of how to reduce visceral fat, the most important key is managing diet, stress factors, sleep, exercise and food intake. body. All these factors in harmony can help you lose weight; however, this process cannot be done overnight. You can get rid of visceral fat after 4 to 6 months of consistent healthy habits; However, if you don't incorporate these healthy habits into your new lifestyle, you'll end up accumulating unnecessary fat.

To reduce visceral fat, you can also consider using health-protecting foods containing valuable active ingredients such as Glabridin extracted from licorice, L-Carnitine, Piperine, Coenzyme Q10, ALA (Alpha Lipoic Acid) extracted from spinach... to support improved health. These active ingredients can increase glucose transport into muscles, inhibit hunger and reduce glucose accumulation. At the same time, they can also promote fat breakdown, prevent fat accumulation in internal organs, thereby supporting the weight loss process and being an effective and sustainable way to reduce subcutaneous fat .