Get rid of viceral fat customize your healthy life in better way. However, Visceral fat is found inside your abdominal cavity and wraps around your internal organs. It’s hard to judge how much visceral fat you have. However, a protruding belly and large waist are two signs that you have too much of it.
Get rid of viceral fat
Visceral fat is also known as hidden fat. As we know visceral fat is dangerous for our body organs. It is the fat which is deeply stored inside the core area, wrapped around the vital organs of our body like liver, stomach, and intestine.
Visceral fat can cause serious issues like heart attack, type 2 diabetes, cancer, stroke, etc.
The fat which is stored under our skin Is known as subcutaneous fat, which is not as harmful as viseral fat. You can touch and feel the subcutanous fat.
Visceral fat is more common in men than women. Now the question arises, how to get rid of viseral fat?
The answer is simple, you have to change your lifestyle to save you body from visceral fat accumlation.
Lifestyle changes for reducing deep visceral fat:
- Add 45 minutes physical activity daily, which makes you sweat.
- Reduce sugary and alcholic drinks.
- Eat well balanced diet which include complax carbs, protein, fiber, salads etc.
- Live a stressfree life.
NUTRITION TIPS — LOSE VISCERAL FAT
Stop Your Sugar Addiction :
Eating less sugar is the most effective way to burn visceral fat. By eating less sugar, you also allow your cells to burn body fat for longer, including visceral fat.
In addition, the more sugar you eat, the more likely you are to store a lot of visceral fat.
So quitting sugar is the first step to losing visceral fat.
Avoid these sugar products :
- Soft drink
- Fruit juice
Put these omega 3 bombs on the menu :
Fatty fish is incredibly healthy. It contains a lot of omega 3 fats – something that we do not get enough of nowadays.
Omega 3 fats protect you against various diseases and inflammation and also help you burn visceral fat.
The fish oil, which is rich in omega 3, significantly reduces visceral fat in people with and without overweight.
You can also find omega 3 in vegetable products, especially in nuts and seeds. It is best to vary this and get omega 3 from nuts and seeds as well as fatty fish (1 or 2 times a week).
Eat Fiber Against Fat :
Fiber not only makes the good bacteria in your intestines happy, but you too. Fiber is very effective in reducing visceral fat.
The people who ate more fiber had less belly fat. For every 10 grams of extra fiber, the percentage of belly fat went down by 3.7%.
There are two types of fibers :
- Soluble fiber
- Insoluble fiber
The soluble fiber in particular is so effective against visceral fat. These fibers absorb moisture and form a gel-like mass in your stomach, which makes you feel full. They also keep your blood sugar level stable, so you don’t need an unhealthy snack for hours on end.
Foods high in soluble fiber :
- Brussels sprouts
Eat your proteins :
Proteins are your best friends if you want to lose visceral fat.
Proteins help to burn fat in three ways :
- Proteins increase your metabolism.
- Proteins protect your muscles (which burn fat).
- Proteins suppress hunger.
Exercise tips — Visceral fat :
Whether you like walking, cycling or sports fanatically: all forms of exercise give the fat burning in your stomach an extra boost.
People who walked for one hour five times a week in addition to their diet lost as much as 3.7 cm around their stomach and burned more fat than those who did not walk.
By exercising, your body produces hormones that stimulate fat burning and also suppress your hunger. It’s not about what you do, as long as you’re on the move.
Exercise for 30 to 60 minutes every day. You can also include vacuuming and cycling to work.