Introduction
If you’re looking to reduce your visceral fat buildup, you’re in luck. Eating the right foods and avoiding the wrong ones can help you reverse the buildup of this dangerous fat. According to experts, the key to reversing visceral fat buildup is to make smart food choices. Eating the right foods can help you reduce your risk of developing serious health problems, such as heart disease, diabetes, and stroke. Eating the wrong foods, on the other hand, can increase your risk of developing these conditions. To help you make the right food choices, we’ve put together a list of “eat this, not that” tips. Read on to learn more about how to reverse visceral fat buildup, say experts.
How to Reverse Visceral Fat Buildup, Say Experts — Eat This Not That
Visceral fat buildup can be a major health concern, leading to an increased risk of heart disease, diabetes, and other chronic illnesses. But experts say that it is possible to reverse the buildup of this dangerous fat with the right diet and lifestyle changes.
What is Visceral Fat?
Visceral fat is a type of fat that accumulates around the organs in the abdominal cavity. It is different from subcutaneous fat, which is the fat that accumulates just under the skin. Visceral fat is more dangerous because it can lead to inflammation and other health problems.
How to Reverse Visceral Fat Buildup
The best way to reverse visceral fat buildup is to make changes to your diet and lifestyle. Here are some tips from experts on how to do this:
- Eat a healthy, balanced diet that is low in saturated fat and high in fiber.
- Exercise regularly, aiming for at least 30 minutes of moderate-intensity activity per day.
- Limit your intake of processed and sugary foods.
- Reduce your stress levels by engaging in activities such as yoga or meditation.
- Get enough sleep each night.
Eat This, Not That
When it comes to reversing visceral fat buildup, it’s important to make sure you’re eating the right foods. Here are some examples of foods to eat and foods to avoid:
- Eat: Fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Avoid: Processed foods, sugary drinks, and foods high in saturated fat.
By making these changes to your diet and lifestyle, you can help reverse visceral fat buildup and reduce your risk of chronic illnesses.
Visceral fat—also known as belly fat—is fat stored deep inside the abdomen, surrounding organs such as the liver and intestines. “Abdominal fat isn’t merely an aesthetic issue,” says Ayala Hubert, MD. “Fat in and around abdominal organs is active metabolically, much more so than the fat under our skin, and it poses additional risk for diabetes, heart disease and stroke, above and beyond the risk seen with just having some extra weight. Fat around our internal organs acts like an endocrine gland, causing insulin resistance and interfering with fat metabolism.” Worried about visceral fat? Here are five proven methods to get rid of it, fast. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Use a tape measure to find out if you’re in the belly fat danger zone: Anything over 35 inches for women and 40 inches for men could signal concerning amounts of visceral fat. “It’s a crude index, but it’s not a bad idea to measure your waist over time to watch for changes,” says gastroenterologist Samuel Klein, chief of the Division of Geriatrics and Nutritional Science at Washington University School of Medicine in St. Louis.
Regular exercise can help fight belly fat, experts say. “While crunches will help strengthen your abdominals and core muscles, they’re not enough in isolation to burn calories,” says personal trainer Luke Hughes. “Burning calories through cardio exercise like this helps to burn belly fat, particularly when we operate at a calorie deficit. Try adding star jumps and mountain climbers into your workouts.”
Meditation is a fantastic method of stress-relief, which can help reverse belly fat. “It’s easier said than done, but reducing and limiting your stress and stress hormones is key to controlling elevated stress cortisol levels,” says Dr. Jeffrey Donatello, DC. “What calms you down and makes you feel relaxed? Find time to do more of that. In stressful situations, give yourself a few minutes to meditate. Planning time for yoga, activities with loved ones, reading, art, and more can ensure that you get to unwind.”
Enjoying a healthy, nutritious diet is incredibly important for banishing belly fat. “You can preferentially target belly fat by eating a healthy Mediterranean diet with lots of fruits, veggies, nuts and unsaturated fats, and less sugar and carbs,” says Dr. Hubert. “It might work better than a low-fat weight-loss diet with the same number of calories.”
Cutting back on alcohol can help reverse belly fat, experts say. “Alcohol releases hormones that fool your body into thinking that you are in the market for stored fat. Insulin levels spike in response to the sugar in the wine, which puts you into fat storage mode,” says holistic nutritionist and author Carly Pollack, CCN, MS. “Since alcohol is considered a toxin to the body, your adrenal glands release cortisol as a natural stress response, which has been linked to that unfavorable spare tire you feel you can’t get rid of despite your best efforts.”
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