5 Ways To Reduce Visceral Fat – There is an epidemic that few people in the West know about. It’s an epidemic of visceral fat, the deep fat that accumulates around vital organs like the liver and is linked to health problems like diabetes, heart disease and high blood pressure.
You might think that only overweight or obese people have a lot of visceral fat, but this is not the case. Thin people, especially inactive and elderly people, may have enough visceral fat to increase their risk of chronic health problems. They may look thin, but they are not healthy because they have too much visceral fat and other signs of poor health.
5 Ways To Reduce Visceral Fat
Although getting rid of visceral fat is not easy, science shows that there are ways to reduce the weight of visceral fat on your body and improve your health at the same time. Symptoms of excess visceral fat
How To Lose Belly Fat Sustainably
How do you know if you’re tipping the scales when it comes to visceral fat? One sign that you carry too much visceral fat is your waistline. If your waist is more than half your height, you have too much visceral fat.
For example, a person who is five feet six inches or 66 inches should have a waist measurement of less than 33 inches. In general, the guidelines say that a waistline above 35 inches for men and above 30 inches for women is a sign of excess visceral fat.
In fact, the only way to know how much visceral fat you have is to have an imaging study. But waist size is still a good marker, so check your waist size at least once a month with a tape measure and record the value.
If your waist size indicates you have too much visceral fat, what can you do about it? Eat more fiber
How Long Does It Take To Lose Belly Fat?
Soluble fiber absorbs water and forms a gel that helps slow down food as it moves through your digestive system. This will help you feel fuller for longer and reduce the number of calories you absorb from other foods. In addition, fiber helps regulate blood glucose.
One way to reduce visceral fat is to eat more high-fiber foods. Fiber is the part of plant food that your body can’t digest, so it helps you feel fuller longer and keeps your digestive system healthy. Foods rich in fiber include fruits, vegetables, whole grains and legumes (beans, lentils, etc.).
Strawberries, raspberries and blackberries are also good sources of soluble and insoluble fiber and are nutrient dense. Anti-inflammatory and rich in antioxidants, they also have many other health benefits that help protect against cardiovascular disease and other chronic health problems. Non-starchy vegetables, lentils, beans, nuts, seeds and whole grains are other rich sources of fiber. Cope with stress
Stress increases cortisol, a stress hormone that increases visceral fat. When your body produces too much cortisol, it shifts to a place where your body stores fat in the middle and increases deep visceral fat. Make sure you don’t let chronic stress control your life and health. Reduce your stress with mind-body activities such as yoga, meditation, going for a walk in nature or taking a hot bath. Focus on quality sleep
Visceral Fat 101
A good night’s sleep is essential for health and well-being. Many people don’t realize how important sleep is to immune health, brain function and more. In addition, several studies show that sleep deprivation increases the stress hormone cortisol and increases visceral fat.
One study found that people who slept 5 hours or less per night had more visceral fat than those who slept 7 hours or more. So, aim for 7-8 hours of sleep every night to control visceral fat. If you don’t get enough sleep, you also increase the hunger hormone ghrelin, so you crave sweet foods and eat more. When you gain weight by eating sugary foods, your body stores some of it as visceral fat. Make sure you get at least 7 hours of quality sleep every day.
One way to reduce visceral fat is to reduce sugar, another contributor to visceral fat. Keep going! Sugar is found in ultra-processed foods and drinks, and even in fruit juices. It is found in foods high in fat – such as sweets and ice cream – and in foods high in carbohydrates such as bread and pasta. It’s everywhere!
The World Health Organization (WHO) recommends that sugar should make up less than 10% of total energy intake each day. That is, if you eat 2,000 calories a day, no more than 200 calories should come from sugar. How to reduce sugar intake to combat visceral fat?
Weight Loss: 5 Nuts To Burn Belly Fat And Lose Weight, The Healthy Way
Replace sugary drinks with plain water. Soda and fruit drinks are full of sugar. If you drink at least one sugary drink a day, you can save hundreds of calories each week by replacing those calories with water. In addition, studies show that sugar-sweetened beverages are a major contributor to visceral fat.
Know where the sugar is hiding. It’s in everything from ketchup and salad dressing to bread, pasta and yogurt. You won’t realize how much sugar you’re eating until you start counting grams. The best way to do this is to keep a food diary for a few days.
Read labels carefully. It takes time, but it’s worth it if you want to know exactly what’s in the food you eat. Pay special attention to the ingredients listed at the end of the list – these are the ones that manufacturers add for flavor or texture, so they’re often loaded with added sugars. Better yet, avoid packaged food altogether! Stay physically active with exercises that work large muscle groups
Physical activity is a must if you are trying to tame visceral fat. You’ll get the most benefits by doing exercises that work larger muscle groups, such as the lower body. These larger muscles burn more calories and fat and affect hormones that regulate weight and blood sugar more. Focus on dynamic exercises such as squats, deadlifts, running or cycling.
How To Lose Belly Fat With A Slow Metabolism
Exercise improves insulin sensitivity and reduces inflammation in the body, which can help you lose weight and reduce visceral fat. You can lose visceral fat by staying physically active through exercises that work large muscle groups.
Walking is the most common form of exercise people do, but you can get even more benefits by adding hills and short bursts of high-intensity exercise, such as walking as fast as you can.
But don’t overlook the benefits of strength training. Focus on exercises like squats and deadlifts that work the larger muscles of the lower body. Closure
This is where healthy lifestyle changes can help you tame visceral fat. If you are already doing these things, keep it up and be patient. Check your waist size weekly and track your progress to see if it’s getting smaller.
Why Belly Fat Is Harder To Lose After Menopause
: Home of the best science and technology news since 1998. Stay up to date with the latest science and technology news via email or social media.
Scientists at the University of Cambridge have created model embryos from mouse stem cells, which form the basis of the brain and the beating heart.
August 25, 2022 Perfect Light Trap – Allows perfect light absorption in photosynthesis and photovoltaics
Astronomy Astrophysics Behavioral Science Biochemistry Biotechnology Black Hole Brain Cancer Cell Biology Climate Change Cosmology Covid-19 Disease DOE Ecology Energy European Space Agency Evolution Exoplanet Genetics Geology Harvard-Smithsonian Center for Astrophysics Max. NASA NASA Goddard Space Flight Center Neuroscience Nutrition Paleontology Particle Physics Planetary Science Planets Popular Public Health Quantum Physics Virology Vaccines Virology Yale University Our content is checked or reviewed by medical and dietitians to ensure our readers receive sound advice about food and nutrition.
Weight Loss: Here’s The Simple And Effective Way To Lose Visceral Fat
We follow structured guidelines for obtaining information and linking to other sources, including medical journals and scientific studies.
If you have concerns about the accuracy or timeliness of our content, please contact our editors by email [email protected] .
At the time, a particular cereal ad encouraged viewers to change their habits if they could shed “an inch” of middle fat. Today we know that type of fat (known as subcutaneous fat) can be unsightly, but fat you can’t see (or express) can be downright dangerous. This is belly fat, technically known as visceral fat, which lies deep in the abdomen, near vital organs such as the liver, stomach, intestines and pancreas, and releases inflammatory substances that increase the risk of heart disease, stroke and cancer. Here are five science-backed ways to lose visceral fat. Read on to learn more – to ensure your health and the health of others, don’t miss these sure signs that you already have Covid.
The easiest way to lose visceral fat is to lose weight. “Intestinal fat can be effectively reduced by losing weight alone,” Dr. Q. Scott Buch, an obesity treatment specialist at the Cleveland Clinic. “By losing 10% of your body weight, you can lose up to 30% of your body fat.”
How To Naturally Lose Belly Fat For Women — Life Well Lived
A diet high in added sugar and simple carbohydrates (which quickly break down into sugar) is a shortcut to belly fat. Cutting back on those unhealthy carbs will help you lose them.
“Fructose or sugar,
Best diet to reduce visceral fat, ways to lose visceral fat, how to reduce visceral fat supplements, best exercise to reduce visceral fat, diet to reduce visceral fat, how to reduce visceral belly fat, foods to reduce visceral fat, reduce visceral fat, fastest way to reduce visceral fat, ways to get rid of visceral fat, how to reduce visceral fat, supplements to reduce visceral fat
How To Lose Belly Bloat In 5 Days
READ
Author by : Trennesse Mosley
Languange Used : en
Release Date : 2020-09-14
Publisher by : Trennesse Mosley
ISBN :
Description : This is the number one question I have been asked my entire career as a fitness professional; "How To Lose Belly Fat" This e-book does not focus on the scale numbers. It's about helping you learn the important tools to help rid your belly of the most dangerous (visceral) fat that surrounds your mid section. The quick read is a mini pocket guide that can be a useful tool in your everyday health journey....
How To Lose Belly Fat A Complete Guide To Losing Weight And Achieving A Flat Belly How To Lose Belly Fat Belly Fat Cure How To Lose Belly Fat For Women And Men
READ
Author by : Charlie Mason
Languange Used : en
Release Date : 2021-02-22
Publisher by : Tilcan Group Limited
ISBN :
Description : How to Lose Belly Fat: A Complete Guide to Losing Weight and Achieving A Flat Belly is your one-stop shop to achieving the body of your dreams! Take this book step by step and allow it to educate you on why humans have a difficult time losing belly fat and how to combat the cravings and lack of motivation that come with typical weight loss plans. This comprehensive guild breaks down the components of blasting belly fat into a simple, easy to understand fashion. This book will teach you the best way to eat healthily, get active, and mentally prepare yourself to burn fat and get fit. You will gain a deep understanding of how the human body interacts with the food we eat, how to influence your metabolism, how to tone your body, strengthen your core, and gain more energy than you have ever had! If you are ready to start the transformation into which you were always meant to be, then you are in the right place! Inside you will find: An easy to follow comprehensive guild to losing belly fat, getting health, and getting fit A deep understanding of how to burn belly fat The best way to tackle belly fat so that you can have a skinny waist A comprehensive guild on what foods to eat to burn fat A comprehensive guild on what foods will prevent you from losing belly fat What you can drink to boost your metabolism What beverages you should avoid while getting fit A deep understanding of how the body processes the food we eat An in-depth guild to metabolism How to go from a sedentary lifestyle to an active lifestyle The kind of exercise needed to get fit A recipe guild to get you started with healthy cooking ------ how to lose belly fat belly fat cure how to lose belly fat for women lose weight for good belly fat burner belly fat burner for men ab cuts cla belly fat formula detox cleanse weight loss and belly fat fat burners for men belly fat lose belly fat fast women lose belly fat burn belly fat women weight loss for men belly fat weight loss for women that work fast belly fat fat burners for women belly fat weight loss and belly fat loose belly fat for women lose belly fat men belly fat diet belly fat cure lose the belly fat...
How To Lose Belly Fat
READ
Author by : Anthony Ekanem
Languange Used : en
Release Date : 2016
Publisher by :
ISBN :
Description : Abdominal obesity, also known as central obesity, is something that many people worldwide have problems with. Once you hit middle age, far too many people are plagued by those two dreaded words...belly fat. It can, however, also be a problem for children and teens.People just look at it as a weight problem, but it can also be linked to cardiovascular disease, Alzheimer's disease, and many other metabolic and vascular diseases.Though no one likes belly fat, too often it is overlooked as just a symptom of age. It can, however, be a symptom of much, much more. It is not something you should just consider the price of getting older. It is something that should be taken seriously.Usually, belly fat is subcutaneous fat, which is underneath the skin. If you have problems with abdominal fat, it may also be visceral fat. This is also known as organ fat that is packed between your internal organs. This is also known as the "pot belly" or the "beer belly." It is associated with type 2 diabetes, cardiovascular disease, and colorectal cancer.In recent studies, scientists have come to realize that it isn't really how much a person weighs - it's their amount of body fat that truly indicates obesity.Throughout the 1980's and 90's imaging techniques were developed that helped improve the understanding of exactly how many health risks can be associated with the accumulation of body fat. These include tomography and magnetic resonance which help divide masses of tissue in the abdominal region.For women, belly fat is more common after menopause. Sometimes, those people who just think this goes hand-in-hand with getting older, and don't realize the danger it can cause. While women feel like it is just something that makes them go up a size in their jeans, it does carry health risks.Like fat in any other area, it is determined by balancing your calories you take in with the energy you burn. In other words, if you eat too much and burn too little, you'll have excess fat. As you get older, your muscle mass reduces. Your fat, however, increases. When your muscle mass reduces, it also reduces the rate your body uses calories. This can make it even more difficult for people to maintain a weight that is healthy as they age.Sometimes, you can have an increase of belly fat as you age without even gaining weight. In women, this can be due to a reduced level of estrogen. Research has shown that estrogen seems to influence where the fat is distributed in a woman's body. Regardless of a weight shown as normal on the BMI measurement charts, women with a large waistline have been known to carry the risk of premature death and often dye earlier of cardiovascular disease.Most women hate to even have an inch or so too much belly fat. How do you know, however, if the belly fat you carry is a health risk? Just measure it. Use a tape measure and place it around your bare stomach. You want it to be snug, but not cut into the skin. For women, if your measurement is over 35 inches, you'll be at a greater risk for health problems. For men, the measurement of concern is around 40 inches.People who are plagued with belly fat often exercise and participate in healthy activities, yet they still retain that unwanted fat. It seems like the fat is immune to exercise. So how do you get rid of it? What is the magic combination that says "poof" to that extra poundage? It depends on your sex, age, and the amount of pounds you want to lose, but there are many tips to help you reduce that unwanted belly fat....
Belly Fat Diet For Dummies
READ
Author by : Erin Palinski-Wade
Languange Used : en
Release Date : 2012-11-06
Publisher by : John Wiley & Sons
ISBN :
Description : The fast and easy way to lose belly fat Lowering body weight can reverse or prevent diabetes; lower blood pressure, cholesterol, and triglyceride levels; and improve sleep apnea and other sleep problems. The easy recipes and exercises outlined in Belly Fat Diet For Dummies gives you the edge you need to shed unwanted pounds and gain muscle tone. Do you carry extra weight around your midsection? Belly Fat Diet For Dummies gives you practical, trusted advice for shedding it—the fast and healthy way. You'll get a proven, 14-day quick-start program that guarantees results within days: a no-gym fitness plan that starts with a fat-melting, bodyweight-only workout and progresses to more advanced exercises further toning and tightening your belly. Plus, you’ll get over 40 delicious belly-burning recipes to help you manage your weight. A no-gym fitness plan that starts with a fat-melting bodyweight-only workout and then progresses to a more advanced exercises futher toning and tightening your belly Over 40 delicious belly-burning recipes Loads of options customized for: carboholics, meat lovers, chicken and seafood fans, chocoholics, fast-food junkies, diabetics, and vegans Includes useful tips, body-sculpting exercises, and delicious recipes using superfoods to help shrink your waistline A comprehensive maintenance plan to help you stay on track Belly Fat Diet For Dummies is a complete and informative guide that makes shedding weight practical and fun—with results in days....
4 Steps To Burn Belly Fat Your Step By Step Guide To Get Rid Of Belly Fat Forever
READ
Author by : Dorian Carter
Languange Used : en
Release Date : 2024-02-16
Publisher by : Dorian Carter
ISBN :
Description : 4 Steps to Burn Belly Fat: Your Step-by-Step Guide to Get Rid of Belly Fat Forever The primary goal of this book is to deliver the most important information on fat loss. To avoid unnecessary complexity, I have gathered the most important information you need to effectively lose fat, and condensed them into just four specific steps. These steps will help you start the fat loss plan and finally improve your body composition. If you are a beginner – don’t worry - everything in this book is explained in an understandable way. What you'll learn: - Why is fat loss much healthier than weight loss? - What's the difference between weight loss and fat loss? - The role of physical activity in burning belly fat - Why is resistance training better than cardio? - The most effective exercises for fat loss - How to choose the right exercises? - The best training plan designed for fat loss - How long should you rest between exercises to reduce belly fat? - How to create a calorie deficit without sacrifice? - The essential tips to maintain good habits Grab your copy right now!...
Fat Loss For Life
READ
Author by : Rachel Reed
Languange Used : en
Release Date : 2014-12-29
Publisher by : Lyons World Publishing
ISBN :
Description : In Rachel Reed’s new book, Fat Loss For Life you will never need to diet again! You can have a flat belly for life. Rachel shows you the way and gives you the tools to finally lose fat and keep it off permanently. A few of the tips I reveal: The one substance that is sabotaging your health and preventing you from losing fat. A little known but amazingly effective technique for easy fat loss. Eat this one simple and delicious food to maintain your weight loss. The four techniques the diet gurus won’t tell you that will burn fat fast. Scientifically proven – the only one exercise you need to lose fat…and anyone can do it easily! Eat this instead of meat, fish, or eggs and get just as much protein…no it’s not soy. Adding only a tablespoon of this to your diet is proven to reduce fat in the belly area by 5%. Why dieting fails 95% of the time and you don’t need dieting to lose weight. Eat this amazing food and sleep like a baby…the Romans did! 10 power foods that will have you losing fat by actually eating more. Are you making this one mistake that literally forces your body to store fat? Put simply, buy this book if you have finally decided to quit the yo-yo diets, lose fat and keep it off permanently. Fat Loss For Life is easily followed by anyone. There is no strict dieting, or heart blowing cardio exercising! You will be amazed at how easy fat loss really is. As a bonus I have included a link to download a self improvement series of 10 ebooks absolutely free. The self improvement series is a wonderful collection of 10 e books that includes the following. 1. Abundant Thinking 2. Active Listening 3. Affirmations For Success 4. Aromatherapy 5. Assertiveness 6. Emotional Intelligence 8. Healing Spiritual Techniques 9. Leadership Better Leader 10. The Mozart Effect...
The Scandinavian Belly Fat Program
READ
Author by : Berit Nordstrand
Languange Used : en
Release Date : 2016-08-24
Publisher by : Allen & Unwin
ISBN :
Description : It's best-selling author Berit Nordstrand's fall-in-love-with-life approach to food that makes her belly fat program unique. We now know that it's the fact around your belly, rather than anywhere else on your body, that's the most dangerous to health. Belly fat causes problems for the liver, kidneys and heart and contributes to cardiovascular disease, asthma, migraine, rheumatism, cancer, depression and of course diabetes. For men, a healthy waist size measures less than 94 cm and for women, a waist less than 80 cm. In this book, Berit sets clear, short-term goals to help you to reduce your belly fat over 12 weeks. Her program is packed with food and body facts, and simple food tips, tricks and more than 65 recipes that speed up the rate at which your body burns fat, increase your muscle mass and help you reach your ideal, healthy waist size....
