idhealt.com –Visceral fat is fat that is in the abdominal cavity and covers the internal organs of the body. It is difficult to judge how much visceral fat a person has. However, a bulging belly and a large waist are two signs of excess fat.
The bad news, too much visceral fat can be harmful to health. However, there are efforts that can be made to reduce it. Want to know? Let’s see the tips!
Here’s How to Get Rid of Visceral Fat
Excess visceral fat is associated with a higher risk of type 2 diabetes, insulin resistance, heart disease, and even certain cancers. Therefore, this fat content needs to be reduced, and even eliminated.
Here are some ways this can be done:
Sports and Strength Training
Exercises that increase your heart rate and make you sweat can help you lose weight in general. Both visceral fat and fat under the skin or subcutaneous fat.
The key to getting rid of this type of fat lies in a combined approach. You need to do at least 150 minutes of cardio per week while adding two to three days per week of full-body strength training.
Limit Intake of Added Sugar and High Calorie Drinks
Consuming too much added sugar is associated with excess weight that tends to accumulate around the waist. Sugary drinks and drinking too much packaged fruit juice that is thought to be healthy can be very dangerous. So, pay attention to how many liquid calories you are consuming and try to reduce them.
Manage Stress Well
If you feel stressed, your body is likely to release the stress hormone cortisol into your bloodstream. While this can lead to weight gain, there is a strong association between increased cortisol and higher amounts of visceral fat.
Do your best to relieve stress if you want to reduce this belly fat. Doing yoga, meditation, therapy and physical activity, are some ways to reduce stress levels.
Eat More Fiber
Eating high-fiber foods can help you feel full longer. Especially those that contain high amounts of soluble fiber. It can slow the passage of food from the stomach to the intestines by dissolving it in water and forming a gummy gel.
Limit Alcohol Consumption
People who frequently consume alcoholic beverages are at risk of having a lot of visceral fat. Alcoholic beverages contain high amounts of sugar, which can increase excessive calorie intake.
Increase Consumption of Protein
Make sure you add protein to your daily diet. Options include meat, fish, eggs, dairy, and nuts. Protein helps keep you feeling full, lowers levels of hunger hormones, and even helps you eat less at your next meal.
A quality night’s sleep is very important. It can optimize the immune system, improve mood and productivity. When it comes to visceral fat and weight loss, sleep can affect ghrelin and leptin, the appetite-stimulating hormone.
So, make sure to get enough sleep every day, at least 7 hours for adults. Prioritize sleep by turning off all electronics an hour before bedtime and try to have a consistent bedtime and wake-up time.
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