There are different types of fat within the body subcutaneous and visceral subcutaneous fat is the layer of fat found right underneath the skin and generally doesn’t impose a huge health risk.
Visceral fat, also known as belly fat, is a fat that is inside your abdominal cavity, and having too much is extremely harmful.
Fortunately there are proven strategies to help you lose visceral fat, and that’s what I’m looking at in this article. Visceral fat is commonly known as belly fat.
It’s 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 of the more obvious signs.
On the other hand, subcutaneous fat is stored just below your skin, it’s the fat that you can pinch easily from just about anywhere on your body. Now, subcutaneous fat is not potentially harmful like visceral fat. Studies have shown that excess visceral fat is strongly linked to a higher risk of Type II diabetes, insulin resistance, heart disease, and even certain cancers.
Number one: The first strategy to get rid of visceral fat is to limit alcohol intake. Drinking too much alcohol may harm both your health and your waistline.
In fact, several studies have shown that drinking too much alcohol may encourage fat to be stored as visceral fat. Now this study in 8,600 Korean adults found that people who drank the most alcohol also had the largest waist circumference, a marker of visceral fat.
Another study in 87 women found that a moderate alcohol intake was also linked to carrying more visceral fat. So yes, the term beer belly may be onto something.
Number two: Limit added sugar intake. You probably don’t need me to tell you that added sugar is very unhealthy. It’s high in calories and provides no added nutrients, and eating too much of it can cause weight gain.
Added sugar contains roughly 50% fructose, which is a simple sugar that is metabolized by the liver. Now in very large amounts, fructose can get turned into fat by the liver.
This may increase visceral fat storage. Therefore, eating less added sugar and fructose may be an effective way to lose visceral fat. For example, in this study, in 41 children age nine to 18, scientists replaced fructose in their diets with starch that provided the same amount of calories.
They found that this simple change reduced liver fat by 3.4% and visceral fat by 10.6% in just 10 days. So think about how much added sugar is in your diet, and how many unnatural sources of fructose there are. So not fructose in fruit, but fructose in processed foods.
Number three: Eat more protein. Protein is the most important nutrient for fat loss. Eating more protein can help fend off hunger by increasing levels of the fullness hormones, and also reducing levels of the hunger hormone ghrelin.
Now a study in almost 24,000 adults showed that a higher protein intake was linked to a low body mass index, a higher good HDL cholesterol, and a smaller waist circumference, which is a marker of visceral fat.
Try adding a protein source at each meal. So some ideas might be meat or fish or eggs, dairy foods, legumes, nuts, even whey protein.
Number Four: Do more aerobic exercise. This one was probably quite obvious, but doing more aerobic exercise, a.k.a. cardio, is a really great way to lose visceral fat. In fact, many studies have shown that aerobic exercise can help you lose visceral fat even without dieting.
For example, this analysis of 15 studies in 852 people found that moderate and high intensity aerobic exercises were most effective at reducing visceral fat without any dieting. That said, combining regular aerobic exercise with a healthy diet will be more effective than doing either one or the other.
If you want get started with aerobic exercise, you could begin by just doing some brisk walking or cycling, or jogging, at least two times per week.
Number 5 changing your eating habits: Monitor your total fat intake. Limit your dietary fat to about 20 to 30 percent of your total caloric intake this is equal to about 40 to 70 grams of fat daily based on a 2,000 calorie diet.
Higher levels of fat may increase your risk of weight gain or levels of visceral fat to consume heart-Healthy fats. Although it’s important to monitor your overall fat intake it’s also important to make sure you’re consuming the types of dietary fat that will improve your health and help support your desire to decrease visceral fat.
Number 6 Limit your carbohydrate intake: A low carbohydrate diet has been shown to be an effective leading pattern to help reduce levels of visceral fat. Reduce the amount of carbohydrate rich foods in your diet to help promote the reduction of visceral fat. Carbohydrate rich foods include bread rice pasta crackers tortillas bagels sweets and sugary beverages.
Limit these foods to one to two servings maximum each day
Number 7 Consume adequate fiber daily: Studies have shown that those who consume adequate fiber daily had lower and had an easier time lowering visceral fat levels. Women should consume 25 grams of fiber daily and men should consume 38 grams of fiber daily.
Number 8 Monitor your total calorie intake: Consuming a moderate to low calorie diet has been shown to support the loss of visceral fat. In general men should consume around 2,000 to 2,500 calories daily and women should consume 1,600 to 2,000 calories daily.
Incorporating other lifestyle changes to reduce visceral fat engage in cardio exercises cardio exercises have been shown to be one of the most effective methods at reducing visceral fat.
Try different types of exercise keep your exercise routine fun and exciting by engaging in a variety of different exercises.
Number 9 Go to bed early: It’s recommended adults sleep at least seven to nine hours each night. Sleep is essential to your overall health and well being. Studies have shown that those who slept less than six hours nightly had higher levels of visceral fat.
Number 10 Monitoring your progress: Measure your waist circumference-waist circumference is a measure that indicates your risk for obesity. Metabolic syndrome and other chronic health conditions.
Number 11 Weigh yourself weekly: Although your main target goal is to reduce the amount of visceral fat. You will need to monitor the changes in your weight over time. Weight loss while modifying your diet and incorporating exercise can indicate your levels of visceral fat are decreasing.