Introduction
If you’re looking for ways to reduce your visceral fat, you’ve come to the right place. Eating the right foods and avoiding the wrong ones can make a huge difference in your overall health and well-being. In this article, we’ll discuss some of the best visceral fat shrinking secrets that really work. We’ll cover the foods you should be eating, the ones you should avoid, and some lifestyle changes that can help you reduce your visceral fat. By following these tips, you’ll be well on your way to a healthier, slimmer you. So let’s get started!
Visceral Fat Shrinking Secrets That Really Work — Eat This Not That
If you’re looking to shrink your visceral fat, you’re in luck. There are plenty of secrets that can help you do just that. From eating the right foods to exercising regularly, these tips can help you get rid of that stubborn belly fat and get your body back in shape.
Eat This, Not That
The first step to shrinking your visceral fat is to make sure you’re eating the right foods. Eating a balanced diet that is low in saturated fat and high in fiber is key. Eating plenty of fruits and vegetables, lean proteins, and whole grains can help you get the nutrients you need while avoiding unhealthy fats. Additionally, try to limit your intake of processed foods, sugar, and salt.
Exercise Regularly
In addition to eating the right foods, regular exercise is essential for shrinking visceral fat. Aim for at least 30 minutes of moderate-intensity exercise five days a week. This can include walking, jogging, swimming, cycling, or any other activity that gets your heart rate up. Additionally, strength training can help you build muscle and burn more calories, which can help you lose fat.
Get Enough Sleep
Getting enough sleep is also important for shrinking visceral fat. Aim for seven to nine hours of sleep each night. Not getting enough sleep can lead to an increase in cortisol, a hormone that can lead to increased fat storage. Additionally, lack of sleep can lead to increased hunger and cravings, which can make it harder to stick to a healthy diet.
Manage Stress
Managing stress is also important for shrinking visceral fat. Stress can lead to an increase in cortisol, which can lead to increased fat storage. Try to find ways to manage your stress, such as yoga, meditation, or deep breathing. Additionally, make sure you’re getting enough sleep and eating a healthy diet to help reduce stress levels.
Stay Hydrated
Staying hydrated is also important for shrinking visceral fat. Drinking plenty of water can help keep your body hydrated and can help you feel full, which can help you avoid overeating. Additionally, water can help flush out toxins and can help keep your metabolism running smoothly.
Conclusion
Shrinking visceral fat can be a challenge, but it is possible. Eating the right foods, exercising regularly, getting enough sleep, managing stress, and staying hydrated can all help you get rid of that stubborn belly fat and get your body back in shape. With a little dedication and hard work, you can achieve your goals and get the body you’ve always wanted.
Visceral fat is a hidden health issue not talked about enough and most people don’t even realize they have it. Visceral fat isn’t something that you can see or touch because it’s located deep in your abdomen. It wraps around your vital organs causing serious health problems like stroke, type 2 diabetes, some cancers and more. Anyone can have visceral fat, even if you’re thin, and it’s usually caused by several factors like stress, lack of sleep, poor diet and not enough exercise. Eat This, Not That! Health spoke with experts who explain who to get rid of visceral fat and how to tell if you have it. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Elizabeth M. Ward, MS, RD and co-author of The Menopause Diet Plan, A Natural Guide to Hormones, Health and Happiness states, “Visceral fat is fat that is found beneath the abdominal wall, surrounding internal organs. All fat cells, and particularly visceral fat, produce inflammatory cytokines, which increases low-level inflammation and the risk of cardiovascular disease and other chronic illness. Visceral fat plays a role in the production of angiotensin, which causes blood vessel constriction and higher blood pressure.”
Dr. Jorge Luis Green, the board-certified bariatric and general surgeon for Renew Bariatrics explains, “If you’re considering going ketogenic, there are a few things you should keep in mind. The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet. It forces the body to use fat for energy instead of carbohydrates. This can be beneficial for people who are struggling with obesity, diabetes, or heart disease. The ketogenic diet can be difficult to follow, especially in the beginning. You may experience symptoms such as fatigue, headache, and nausea. It’s important to stick with it and to be patient. The benefits of the ketogenic diet are worth it!”
Dr. Green states, “Soluble fiber can help you lose weight and improve your digestion. It can also help prevent the symptoms that often occur at the beginning of the diet. Try eating at least 25 grams of soluble fiber each day. You can find soluble fiber in foods such as oats, barley, and legumes.”
Ward says, “Research suggests that eating foods rich in polyphenols is linked to less visceral fat. Polyphenols are found in berries and other fruits, nuts, vegetables, coffee, and tea as well as many other plant foods.”
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Dana Ellis Hunnes PhD, MPH, RD is a senior dietitian at UCLA medical center, assistant professor at UCLA Fielding school of public health, and author with Cambridge university Press, of the new book, RECIPE FOR SURVIVAL says, “Aerobic exercise (not just spot exercises like abdominal crunches) enough that you’re losing weight and building muscle. if you’re burning enough energy/calories from exercise and healthy eating, you’ll lose fat everywhere, including (eventually) from visceral fat too. It won’t be the first fat you lose, but you will eventually lose it if you’re eating healthy and maintaining a healthy weight with exercise.”
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Green reveals, “One way to tell if you have a lot of visceral fat is if you have a large waist circumference. Another way to tell is if you have a high level of triglycerides or cholesterol. If you’re concerned that you may have too much visceral fat, talk to your doctor. He or she can perform tests to help determine whether you’re at risk for health problems caused by excess visceral fat. For women, your risk of chronic disease is increased if the waist circumference is 80 cm or more and for men 94cm or more.”
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According to Dr. Alex Spinoso, MD with Genesis Lifestyle Medicine, “Visceral fat is not talked about more because it is only 1/10 of the fat in the body. Most of the time we as humans focus on looking from the outside in and a patient’s visual representation showing if they are overweight, that’s what doctors are mostly focused on when they should be more focused on the visceral fat. Most people outside the medical and health community don’t know about visceral fat because they are not educated about visceral fat. The other issue is that most of the time when it comes to losing weight, patients’ focus is on looking good rather than worrying about the inside of their body and how their metabolism, hormone levels, vitamin levels, and their bodies are functioning.”