Introduction
If you’re looking to lose visceral fat fast, you’re in luck. According to experts, there are certain foods you should be eating and others you should avoid in order to get rid of that stubborn belly fat. Eating the right foods can help you lose weight quickly and keep it off for good. On the other hand, eating the wrong foods can lead to weight gain and an increase in visceral fat. In this article, we’ll discuss the best foods to eat and the worst foods to avoid in order to lose visceral fat fast. We’ll also provide some tips on how to make healthy eating a part of your lifestyle. So, if you’re ready to get rid of that belly fat, read on to learn more about how to lose visceral fat fast, say experts — eat this not that.
How to Lose Visceral Fat Fast, Say Experts — Eat This Not That
Visceral fat, also known as belly fat, is a type of fat that accumulates around the organs in the abdominal cavity. It is a major risk factor for many chronic diseases, including heart disease, stroke, and type 2 diabetes. Fortunately, there are several strategies you can use to reduce visceral fat and improve your overall health.
Eat a Healthy Diet
Eating a healthy diet is one of the most important steps you can take to reduce visceral fat. Focus on eating whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary drinks, and unhealthy fats. Eating a balanced diet will help you maintain a healthy weight and reduce your risk of chronic diseases.
Exercise Regularly
Regular physical activity is essential for reducing visceral fat. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, jogging, or cycling, most days of the week. You can also incorporate strength training into your routine to help build muscle and burn more calories.
Get Enough Sleep
Getting enough sleep is important for maintaining a healthy weight and reducing visceral fat. Aim for 7-9 hours of sleep each night. If you have trouble sleeping, try to establish a regular sleep schedule and avoid screens before bed.
Reduce Stress
Stress can lead to unhealthy eating habits and weight gain, so it’s important to manage your stress levels. Try to incorporate stress-reducing activities such as yoga, meditation, and deep breathing into your daily routine. You can also talk to a therapist or counselor if you need help managing your stress.
Conclusion
Reducing visceral fat is an important step in improving your overall health. Eating a healthy diet, exercising regularly, getting enough sleep, and reducing stress can all help you lose visceral fat and improve your health. Talk to your doctor if you have any questions or concerns about reducing visceral fat.
Visceral, or belly fat, is fat stored deep underneath the muscle in your abdomen, surrounding organs such as the liver and stomach. Known as “active fat” for the potentially dangerous role it has on how our hormones function, visceral fat is associated with a number of health conditions such as diabetes and heart disease. If you want to lose visceral fat as fast as possible, here are some expert-backed tips on how to get it done sooner rather than later. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
If you want to get rid of that unsightly belly fat fast, sugar has to go. “Our findings provide more evidence that consuming too much added sugar and sugary drinks is related to a higher amount of fat tissue,” says Lyn Steffen, PhD, MPH. “And, we know that fat deposits are connected with higher risks of heart disease and diabetes.”
“When we consume too much sugar the excess is converted to fat and stored,” says University of Minnesota PhD student So Yun Yi. “This fat tissue located around the heart and in the abdomen releases chemicals into the body which can be harmful to health. Our results support limiting added sugar intake.”
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Exercise is extremely important not just for your overall health, but for melting away visceral fat. Just 30 minutes a day of moderate-intensity exercise will make a difference. “Add aerobic exercise as part of your way of life,” advises Johns Hopkins Medicine. “This may be the most important thing you can do. It reduces the fat around your belly. Keep in mind that moderate exercise works the best. To gauge intensity, use the talk test. While you are exercising: you should be able to talk comfortably, you should not be able to belt out a song.
Then you will know that you are doing moderate exercise.”
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Did you know that smoking makes you more likely to store fat in your abdomen rather than your buttocks or thighs? “We found that current smokers had abdominal muscles that were significantly higher in fat,” says James G. Terry, research programs manager in Radiology and member of Vanderbilt Translational and Clinical Cardiovascular Research Center (VTRACC). “Smokers also had a higher proportion of visceral fat, the fat around their internal organs, compared to never smokers, whereas those who had quit smoking had intermediate levels of visceral and intramuscular fat.”
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Getting less than seven hours of sleep a night will make it significantly more difficult to lose visceral weight. A recent study showed that even one extra hour of sleep a night led to reduced calorie intake—as much as 500 calories for some people. “Getting sufficient sleep could be a game changer in tackling the obesity epidemic,” says lead researcher Esra Tasali, MD, associate professor of medicine and director of the Sleep Research Center at The University of Chicago. “‘With sufficient sleep your brain gets reduced signals to eat and you thus reduce your caloric intake.”
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There is growing evidence that spending time in the sun could help with weight loss. “When the sun’s blue light wavelengths—the light we can see with our eye—penetrate our skin and reach the fat cells just beneath, lipid droplets reduce in size and are released out of the cell. In other words, our cells don’t store as much fat,” says Peter Light, professor of pharmacology and the director of the University of Alberta’s Alberta Diabetes Institute. “It’s early days, but it’s not a giant leap to suppose that the light that regulates our circadian rhythm, received through our eyes, may also have the same impact through the fat cells near our skin.” So beware, and to ensure your health and the health of others, don’t miss these 101 Health Habits You Didn’t Know Were Deadly.