The Proven Ways to Reduce Your Visceral Fat — Eat This Not That

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By Ghuman

Introduction

Visceral fat is a type of fat that accumulates around your organs and can be dangerous to your health. It can increase your risk of developing serious health conditions such as heart disease, stroke, and diabetes. Fortunately, there are proven ways to reduce your visceral fat. Eating the right foods and avoiding the wrong ones can help you reduce your visceral fat and improve your overall health. In this article, we will discuss the proven ways to reduce your visceral fat and provide tips on what to eat and what to avoid. We will also provide some helpful tips on how to make healthy eating a part of your lifestyle.

The Proven Ways to Reduce Your 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 proven ways 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, lean proteins, and healthy fats. Avoid processed foods, sugary drinks, and refined carbohydrates. Eating a balanced diet will help you maintain a healthy weight and reduce your risk of developing chronic diseases.

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. 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 reducing visceral fat. Aim for seven to nine hours of sleep each night. Poor sleep can lead to an increase in cortisol, a stress hormone that can lead to an increase in visceral fat. Additionally, lack of sleep can lead to an increase in appetite, which can lead to overeating.

Reduce Stress

Stress can lead to an increase in cortisol, which can lead to an increase in visceral fat. To reduce stress, try activities such as yoga, meditation, and deep breathing. Additionally, make sure to get enough sleep and take time for yourself each day.

Conclusion

Visceral fat is a major risk factor for many chronic diseases. Fortunately, there are several proven ways to reduce visceral fat, including eating a healthy diet, exercising regularly, getting enough sleep, and reducing stress. By following these tips, you can reduce your risk of developing chronic diseases and improve your overall health.

“Belly fat” sounds cute, the provenance of natural aging and Santa Claus. The reality is quite different. Belly Fat—technically known as visceral fat—surrounds organs deep within the abdomen, like the stomach, liver and intestines. The more visceral fat you have, the higher your chance of developing certain medical problems, like heart disease, several types of cancer, diabetes, and chronic kidney disease. Read on to find out how to reduce visceral fat—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.

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The easiest way to reduce visceral fat is to lose weight. “Weight loss alone can effectively reduce visceral fat,” says W. Scott Butsch, MD, an obesity medicine specialist with the Cleveland Clinic. “By losing 10% of your body weight, you may lose up to 30% of your body fat.” 

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A diet high in added sugar and simple carbohydrates is a shortcut to belly fat. Cutting the junk can help you lose it. “​​Fructose, or sugar, causes fat cells to mature faster, specifically in the visceral fat,” says the Cleveland Clinic. “A diet filled with fructose-containing sodas or drinks not only increases your calorie intake, but it impacts how the belly fat develops.” So ditch sugar-sweetened drinks, fast food, and processed foods, and focus your diet on fruits and vegetables, lean proteins, fiber, nuts and whole grains. 

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Dieting alone won’t reduce belly fat. Moving more is critical. “Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin—which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits,” says Kerry Stewart, Ed.D., director of clinical and research physiology at Johns Hopkins Medicine. Moderate physical activity combined with strength training seems to work best for burning belly fat, and it’s better to exercise longer than to work out harder.

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The battle of the bulge is largely won or lost when you’re asleep. Researchers at Wake Forest University found that dieters who slept five hours or less every night put on 2.5 times more belly fat than people who got adequate sleep. Experts including the National Sleep Foundation say you should aim for seven to nine hours a night. It’ll slash your belly fat and reduce your risk of a number of chronic diseases, including heart disease, cancer and dementia.  

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Excessive stress causes the body to produce more of the stress hormone cortisol, which tells the body to hold onto fat around the abdomen to cope with the strain. To fight stress belly, go to the source—reduce stress with exercise, relaxation techniques and mindfulness, and talk to your doctor if you need further help. And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.

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