Proven Ways to Melt Visceral Fat, Say Experts — Eat This Not That

No Comments

Photo of author

By Ghuman

Introduction

If you’re looking for proven ways to melt visceral fat, you’ve come to the right place. According to experts, there are several strategies you can use to reduce your visceral fat and improve your overall health. Eating the right foods and exercising regularly are two of the most important steps you can take to reduce visceral fat. In this article, we’ll discuss the best foods to eat and the best exercises to do to help you melt visceral fat. We’ll also provide tips on how to make healthy lifestyle changes that will help you keep the fat off for good. So, if you’re ready to get started, let’s dive in and learn more about proven ways to melt visceral fat.

Proven Ways to Melt Visceral Fat, Say Experts

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 proven ways to reduce visceral fat and improve your overall health.

Eat This, Not That

When it comes to reducing visceral fat, what you eat is just as important as what you don’t eat. Eating a diet rich in whole grains, fruits, vegetables, and lean proteins can help you reduce your visceral fat. Avoid processed foods, sugary drinks, and unhealthy fats, as these can contribute to visceral fat accumulation.

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, five days a week. High-intensity interval training (HIIT) is also an effective way to burn visceral fat. HIIT involves alternating short bursts of intense activity with periods of rest.

Get Enough Sleep

Getting enough sleep is essential for reducing visceral fat. Studies have shown that people who don’t get enough sleep are more likely to have higher levels of visceral fat. Aim for seven to nine hours of sleep each night to reduce your risk of visceral fat accumulation.

Manage Stress

Stress can lead to an increase in cortisol, a hormone that can contribute to visceral fat accumulation. To reduce stress, try activities such as yoga, meditation, and deep breathing. You can also try to limit your exposure to stressful situations and practice healthy coping strategies.

Conclusion

Reducing visceral fat is essential for improving your overall health. Eating a healthy diet, exercising regularly, getting enough sleep, and managing stress can all help you reduce your visceral fat. With a few lifestyle changes, you can reduce your risk of chronic diseases and improve your overall health.

Visceral fat—or belly fat—is body fat stored in the abdominal area, surrounding your intestines, liver, pancreas, and more. Visceral fat has been linked to a number of serious health conditions including heart disease, cancer, Type 2 diabetes, and stroke, which is why it’s considered far more dangerous to your health than subcutaneous fat. Fat around the abdomen and waist is one of the worst places to carry weight, but deep belly fat can be reversed with just five lifestyle changes. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs COVID is Hurting You—Even After a Negative Test.

group of women doing stretching exercises before intensive workout in spacious fitness studio
Shutterstock

“Add aerobic exercise to your routine,” says Julie Chen, MD, a board-certified physician in internal medicine and obesity medicine. “You may think that abdominal crunches are the best way to lose unhealthy belly fat, but the best approach is really to burn calories through aerobic exercise that raises your heart rate. To really lose weight, aim for 300 minutes of aerobic exercise per week. Low-intensity activities, such as walking, biking, swimming or jogging, can lead to great results.”

fruits and vegetables with chlorpyrifos
Shutterstock

“Eat a well-balanced diet,” says Trinh Le, MPH, RD. “Eat a diet high in whole grains, fresh fruits and vegetables, and lean protein with calories set for gradual weight loss (e.g. about 1-2 pounds per week). Cut way back on added sugars and alcohol since these nutrients will more likely end up as visceral fat.”

woman sleeps peacefully in plush gray bedding
Shutterstock

“If your goal is to lose fat, skipping sleep is like poking sticks in your bicycle wheels,” says Plamen Penev, MD, Ph.D., assistant professor of medicine at the University of Chicago. “Cutting back on sleep, a behavior that is ubiquitous in modern society, appears to compromise efforts to lose fat through dieting. In our study it reduced fat loss by 55 percent.”

woman strength training with weights and lunges
Shutterstock

“Because aging is associated with sarcopenia, the loss of skeletal muscle mass, relying on body weight alone is insufficient for the study of healthy aging,” says Rania Mekary, a researcher in HSPH’s Department of Nutrition and assistant professor of social and administrative sciences at the School of Pharmacy of MCPHS University. “Measuring waist circumference is a better indicator of healthy body composition among older adults. Engaging in resistance training or, ideally, combining it with aerobic exercise could help older adults lessen abdominal fat while increasing or preserving muscle mass.”

Woman reclining in bathtub
iStock

“Reduce your stress. When we’re stressed, our adrenal glands produce cortisol, a stress hormone,” says Dr. Chen. “Cortisol stimulates our fight or flight response, which in turn stimulates our appetite to fuel our bodies to combat the stress. This leads to higher insulin levels in our bodies and a craving for sugary, fatty foods.” And to live your healthiest life, don’t miss this life-saving advice I’m a Doctor and Here’s the #1 Sign You Have Cancer.

Leave a Reply