Introduction
Welcome! I’m a doctor and I’m here to help you understand how to reduce visceral fat. Visceral fat is the fat that accumulates around your organs and can lead to serious health issues. It’s important to understand that reducing visceral fat is not just about dieting, but also about making healthy lifestyle changes. In this article, I’ll provide you with some tips on how to reduce visceral fat through diet and lifestyle changes. I’ll also provide you with some examples of foods to eat and foods to avoid in order to reduce visceral fat. With these tips, you’ll be able to make the necessary changes to reduce your visceral fat and improve your overall health.
I’m a Doctor and Here’s How to “Shrink” Visceral Fat — 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.
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, whole grains, lean proteins, and healthy fats. Avoid processed foods, sugary drinks, and refined carbohydrates, as these can contribute to weight gain and an increase in visceral fat.
Exercise Regularly
Regular physical activity is essential for reducing visceral fat. Aim for at least 30 minutes of moderate-intensity exercise, such as walking, jogging, or cycling, five days a 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 essential for maintaining a healthy weight. Studies have shown that people who don’t get enough sleep are more likely to gain weight, including visceral fat. Aim for seven to nine hours of sleep each night to help reduce visceral fat.
Manage Stress
Stress can lead to weight gain, including visceral fat. To reduce stress, try activities such as yoga, meditation, and deep breathing. You can also try to make lifestyle changes such as getting more sleep, eating a healthy diet, and exercising regularly.
Conclusion
Visceral fat is a major risk factor for many chronic diseases. Fortunately, there are several strategies you can use to reduce visceral fat, such as eating a healthy diet, exercising regularly, getting enough sleep, and managing stress. By following these tips, you can help reduce your risk of developing chronic diseases and improve your overall health.
Visceral fat is hidden deep within your abdomen and wraps around your vital organs causing significant health problems like some cancers, stroke, type 2 diabetes and more. Since you can’t see it, feel it or touch it, most people don’t know they have it and it’s not talked about enough. “A reason visceral fat is not talked about more is that most people are focused on the aesthetics of looking and feeling good. A person could have a fair amount of “unseen” visceral fat and still look healthy. However, it is essential to know about this kind of fat because of how much pressure it can put on the organs,” Kristin Carlino as a Registered Dietitian for Jersey City Medical Center tells Eat This, Not That! Health. One way to tell if you have visceral fat is to measure your waist. Carlino says, “For men, a waist circumference over 40 inches or over 35 inches if you’re a woman is a cause for concern. If visceral fat is a concern for you, it’s essential to ask your primary care doctor about it when you schedule physical exams and blood work.” Read below to see the expert’s tips for getting rid of visceral fat and what causes it and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Dr. Anthony Puopolo, the Chief Medical Officer of the telemedicine company Rex MD explains, “In most cases, the human body ends up converting alcohols into sugars, and later storing them as fats. While harder alcohols contribute less to weight gain, beer–which is made from fermented grain, hops–is incredibly high in carbohydrates and can contribute to weight gain when ingested at a high frequency. While alcohol consumption is not necessarily bad for visceral fat gain, frequent alcohol consumption will contribute to visceral fat, and should be limited significantly in a fat loss plan.”
Dr. Jae Pak, M.D., of Jae Pak Medical says, “The way to reduce visceral fat is to make the right lifestyle choices. Stop drinking alcohol, consume more water, watch what you eat, get plenty of sleep and exercise more. All of these things can help promote weight loss and decreased abdominal fat (which is a good indicator for how much visceral fat you have on your organs).”
Allison Sizemore, a Certified Sports Nutritionist and Online Fitness Coach says, “Incorporate strength training into your routine. Strength training will increase metabolically active muscle tissue, which can help you burn more calories all day long.”
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Sizemore suggests, “Avoid eating carbs alone or any carbs that may spike your insulin. Try to ensure all snacks and meals are a combination of protein, fats, and carbs and are mostly whole, unprocessed foods, such as meats, fruits, and vegetables.”
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Dr. Stacie J. Stephenson, aka “The VibrantDoc,” a recognized leader in functional medicine and author of the new self-care book Vibrant: A Groundbreaking Program to Get Energized, Reverse Aging, and Glow, explains, “It’s pretty simple—overeating and under-exercising cause the body to store fat rather than burn it, and with age, this fat is more likely to be visceral fat, although anyone of any age can develop too much visceral fat if they consistently overeat and under-exercise. A high-sugar diet, even in people who are not overweight, has also been shown to contribute to excess visceral fat accumulation.”
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Dr. Stephenson states, “You are also more likely to store fat as visceral fat if you have a lot of chronic stress because the stress hormone cortisol promotes the development of visceral fat. One study showed an association between higher amounts of visceral fat in slender women with more cortisol and also with more negative moods and more life stress.”