Introduction
If you’re looking to reduce your visceral fat, you may want to pay attention to the #1 worst habit for visceral fat, according to physicians. Eating the wrong foods can be a major contributor to visceral fat, and it’s important to know which foods to avoid in order to keep your body healthy and slim. In this article, we’ll discuss the #1 worst habit for visceral fat, as well as some tips on how to make healthier food choices. We’ll also provide some examples of foods to avoid and foods to eat instead, so you can make the best decisions for your health.
The #1 Worst Habit for Visceral Fat, Say Physicians — Eat This Not That
If you’re looking to reduce your visceral fat, physicians say there’s one habit you should avoid at all costs: eating processed foods. Processed foods are high in calories, fat, and sugar, and they can lead to an increase in visceral fat. Instead, focus on eating whole, unprocessed foods that are rich in fiber, protein, and healthy fats.
Fiber is especially important for reducing visceral fat. Foods like fruits, vegetables, and whole grains are all high in fiber, and they can help you feel fuller for longer. Eating a diet rich in fiber can also help reduce your risk of developing type 2 diabetes and heart disease.
Protein is also important for reducing visceral fat. Protein helps you feel full and can help you maintain a healthy weight. Eating lean proteins like fish, chicken, and beans can help you stay full and reduce your risk of developing visceral fat.
Finally, healthy fats are important for reducing visceral fat. Healthy fats like olive oil, avocados, and nuts can help you feel full and reduce your risk of developing visceral fat. Eating a diet rich in healthy fats can also help reduce your risk of developing heart disease.
By avoiding processed foods and focusing on eating whole, unprocessed foods that are rich in fiber, protein, and healthy fats, you can reduce your risk of developing visceral fat. Eating a balanced diet and exercising regularly can also help you reduce your risk of developing visceral fat.
A few years ago, the biggest threat most people associated with belly fat involved their clothes budgets. Today, science has determined that fat which develops in this region—also known as visceral fat—poses a serious and unique threat to overall health, and preventing or reducing it is one of the best things you can do. This is the #1 habit that makes you gain visceral fat and prevents you from losing it, doctors say. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Unlike subcutaneous fat—the pinchable fat under the skin—visceral fat lies under the abdominal muscle, nested around organs like the stomach, liver and pancreas. This fat increases inflammation throughout the body and is metabolically active, releasing hormones and toxic substances into those vital organs. Experts say excess visceral fat raises your risk of serious disorders, including heart disease, type 2 diabetes, fatty liver disease, and sleep apnea. In women, visceral fat is also associated with breast cancer, polycystic ovary disease, and the need for gallbladder surgery.
The worst habit for visceral fat is consuming too much added sugar and simple carbohydrates—such as refined grains—that quickly break down into sugar in the body once ingested. That’s because belly fat thrives on sugar and uses it as a growth source.
“Fructose, or sugar, causes fat cells to mature faster, specifically in the visceral fat,” says the Cleveland Clinic.
“When you raise your blood sugar, you raise insulin,” said functional medicine physician Dr. Mark Hyman in a recent episode of his podcast. “You raise insulin, you sweep all the fuel out of your bloodstream and throw it into your belly-fat cells. It’s like insulin basically opens the gates—all the fuel, fat, sugar, carbs, everything goes flooding into your fat cells. And then the gate closes like a one-way turnstile in the subway.”
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A 2020 study published in the European Journal of Preventive Cardiology found that eating too much sugar is associated with larger fat deposits around the heart and in the abdomen. “When we consume too much sugar, the excess is converted to fat and stored,” said lead author So Yun Yi of the University of Minnesota. “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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To reduce the amount of added sugar in your diet, you can:
- Choose water or unsweetened seltzer instead of sugary drinks or juices
- Select healthier snacks over foods with added sugar
- Read food labels to check the amount of added sugar in what you’re buying. Look for ingredients like syrups, glucose, fructose, sucrose, and maltose.
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To gauge if you have excess visceral fat, measure your waist at the belly button. Experts say you’re at higher risk of health problems related to visceral fat if your waist is more than 35 inches if you’re a woman, or more than 40 inches if you’re a man. And to ensure your health don’t visit any of these 35 Places You’re Most Likely to Catch COVID.