Introduction
Are you looking to reduce your visceral fat? Eating the right foods is key to reducing visceral fat. According to experts, there is one food that stands out above the rest when it comes to reducing visceral fat. In this article, we will discuss what this food is and why it is so effective at reducing visceral fat. We will also provide some tips on how to incorporate this food into your diet. So, if you are looking to reduce your visceral fat, read on to find out the #1 thing that gives you visceral fat say experts – eat this not that.
The #1 Thing That Gives You Visceral Fat Say Experts — Eat This Not That
If you’re looking to reduce your visceral fat, experts say there’s one thing you should avoid eating: processed foods. Processed foods are high in calories, fat, and sugar, and they can lead to weight gain and an increase in visceral fat. Instead, focus on eating whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. These foods are lower in calories and fat, and they can help you maintain a healthy weight and reduce your visceral fat.
In addition to avoiding processed foods, experts recommend limiting your intake of saturated fats, trans fats, and added sugars. These foods can increase your risk of developing visceral fat, so it’s best to limit them as much as possible. Instead, focus on eating healthy fats like olive oil, nuts, and avocados, and opt for natural sweeteners like honey and maple syrup.
Finally, experts recommend getting regular physical activity. Exercise can help you burn calories and reduce your visceral fat. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include walking, jogging, swimming, cycling, or any other activity that gets your heart rate up.
By avoiding processed foods, limiting your intake of unhealthy fats and added sugars, and getting regular physical activity, you can reduce your visceral fat and improve your overall health. So, eat this, not that, and you’ll be on your way to a healthier you!
Visceral fat is dangerous “active fat” stored deep in the abdomen, surrounding organs such as the liver and intestines. Unlike “pinchable” subcutaneous fat (for example, the fat on your thighs), belly fat is linked to concerning health conditions such as heart disease, fatty liver, and diabetes. But why? “Visceral (belly) fat secretes greater levels of adipokines – chemicals that trigger inflammation – and releases more fatty acids into the bloodstream,” says Evelyn Parr, research fellow in exercise metabolism and nutrition, Mary MacKillop Institute for Health Research, Australian Catholic University. “Whereas the fat cells in the leg region, and the pinchable, subcutaneous layers of fat around the middle, store fatty acids within themselves, rather than pushing them into the circulation. The fat around the hips and legs is more passive, meaning it releases fewer chemicals into the body.” Here’s the number one cause of visceral fat, according to experts. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Measuring your waist circumference is a good place to start: “You can use a tape measure to get a good idea of whether you’ve packed on too many pounds around your abdomen,” says Julie Chen, MD. “Place the tape measure around your belly button and level the sides at the top of your hip bones. For men, a waist measurement of 40 inches is a sign of too much visceral fat. For women, a waist measurement of 35 inches is considered high risk.”
If you’re not getting enough sleep, losing weight—especially belly fat—is like playing a videogame on “hard” mode. “Sleeping too little increases belly fat… by suppressing the release of growth hormone,” says personal trainer Cathe Friedrich. “Growth hormone is an anabolic hormone that boosts muscle growth, but it’s also a fat-burning hormone that helps keep your tummy and waistline trim. Growth hormone levels rise during deep sleep, so if you’re not getting enough sleep, growth hormone levels can be affected. This makes it harder to build muscle and lose body fat even if you lift heavy weights.”
Exercise is important for getting visceral fat under control—if you’re not moving, the inches will continue to add up. “The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity — at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat,” says Harvard Health. “Strength training (exercising with weights) may also help fight abdominal fat. Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it won’t get at visceral fat.”
“Drinking beer and spirits is linked to elevated levels of visceral fat – the harmful type of fat that is associated with an increased risk of cardiovascular disease, metabolic syndrome, and other health complications – whereas drinking wine shows no such association with levels of this harmful fat and may even be protective against it, depending on the type of wine consumed,” says Brittany Larsen, Ph.D. Candidate in Neuroscience & Graduate Assistant, Iowa State University.
While calories are absolutely not the be-all end-all of weight loss, losing belly fat will be difficult (if not impossible) with a diet high in ultra processed carbohydrates, sugar, and junk food. Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins recommends restricting carbs over counting calories. “Ultimately, you need to pick a healthy eating plan you can stick to. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary. In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas—and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats.”
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