Fastest Way To Reduce Visceral Fat – We’ve all been there: stand in front of the mirror, take off the shirt, expose the belly, pull the excess from your waist. Before I made nutrition a priority, I was obsessed with “character” but couldn’t seem to lose it. The question of how to lose belly fat naturally has always been on my mind.
But then I decided I would do something about this extra belly button. Without looking at it in the mirror, I wanted to find out what was going on. I find that many women struggle with belly fat.
Fastest Way To Reduce Visceral Fat
Ladies, before we talk about how to get rid of belly fat, we need to know what we are fighting. And the fact is that all fat is not created equal.
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It’s stubborn, annoying, frustrating, but worse, there can be so much more than stomach-churning tight jeans. There are two types of fat around your belly. One is ugly, makes you self-conscious and the other can destroy your health.
According to Harvard Medical, there are two types of belly fat. The two types of fat around your belly are subcutaneous fat (the fat just under your skin – the stuff you touch) and visceral fat (the fat around your muscles).
Subcutaneous fat is found around the lips and thighs, and does not function metabolically like visceral fat. This is the bag that is responsible for the uncomfortable fit of your jeans.
And then under the subcutaneous fat is visceral fat. Visceral fat is what surrounds the internal organs and releases inflammatory compounds that negatively affect your system. It can increase the risk of metabolic syndrome, heart disease and type 2 diabetes. Women with excess abdominal fat are more likely to develop breast cancer or need gallbladder surgery.
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As Dr. X points out, one reason excess visceral fat is harmful is its location near the portal vein, which carries blood from the intestine to the liver. Products released from visceral fat, including free fatty acids, travel to the portal vein and liver, where they can affect blood lipid production.
Visceral fat is directly linked to high total cholesterol and LDL (bad) cholesterol, low HDL (good) cholesterol, and insulin resistance.
Before we discuss how to get rid of belly fat naturally, let’s first look at what causes belly fat to accumulate in the first place. There are three reasons why women can accumulate belly fat:
A woman’s body is naturally designed to store fat in the hips, thighs, and buttocks to support childbirth and breastfeeding during the childbearing years. But as you age, estrogen production declines, and very little is redistributed in the stomach. It turns into visceral fat.
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Lifestyle choices like the amount of sleep you get, the amount of stress you take, and your activity level have a big impact on your belly fat and overall well-being. Are you active? How much TV do you watch on a given night?
Perhaps more important than the previous two causes of belly fat, you should check your eating habits. High calorie intake and the type of food you eat are also major contributors to belly fat.
Now that we understand what causes muffin top, let’s talk about how to get rid of it. I’ve put together the top 22 ways to get rid of belly fat naturally: that means no pills, no wraps, no surgery. Consider this your ultimate guide to getting rid of your gut naturally!
Spoiler alert: sit-ups and crunches aren’t on this list because they don’t do it. These spot exercises may tighten your abdominal muscles, but won’t eliminate visceral fat.
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We all know that sugar is not healthy. It contains fructose, which is linked to many chronic diseases such as heart disease, type 2 diabetes, and liver disease when consumed in excess.
Studies have also shown a link between high sugar intake and increased belly fat. But you should understand that belly fat doesn’t just come from refined sugar. Even natural or “healthy” sugars (like honey) should be limited. Reducing your sugar intake is an easy way to lose belly fat without exercising or burning fat.
Do you want an easy way to lose belly fat? Instead of pre-packaged snacks, have a hand full of fruits for your afternoon snack. Fruits contain healthy fats and do not contain added sugar like most breakfast foods.
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Sugar-sweetened beverages are full of liquid fructose, which can increase belly fat. And because your brain doesn’t process liquid calories the same way as solid calories, you’re likely to consume more than you should. And that’s why sugary drinks can be even worse than excess sugar.
To lose and prevent belly fat, it’s a good idea to avoid sugary drinks and alcoholic beverages that contain sugar.
Fiber is a simple, yet powerful way to lose fat! Consuming high fiber foods every day has been shown to promote fat loss. Studies show that fiber makes you feel full and naturally promotes fat loss. In an observational study, soluble fiber was shown to reduce belly fat. Soluble fiber has also been shown to fight belly fat.
“An observational study of more than 1,100 adults found that for every 10 grams of soluble fiber added, there was a 3.7 percent reduction in belly fat gain over a 5-year period,” according to Healthline.com. Flax seeds, Brussels sprouts, avocados, beans, and blackberries are all excellent sources of soluble fiber.
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Make avocado toast for breakfast, sprinkle some blackberries on top of your yogurt, or make a side of Brussels sprouts for dinner. If you want to know more about how fiber can help you lose weight, read my post to find out 7 ways fiber can help you lose weight
A study conducted over six years found that monkeys fed a high-trans-fat diet gained more weight and belly fat than a control group.
To prevent belly fat, make sure you actively read labels, and avoid products with trans fats.
It’s called beer belly for a reason. Research has shown that too much alcohol causes belly fat. Careful monitoring and cutting, if necessary, can help reduce the size of your stomach.
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Start your night with a number in mind. So do not exceed this number of drinks. Switch to sparkling water when you’ve hit your predetermined number of adult beverages.
The truth is that most people consume more protein than they need. We should all pay more attention to our daily fiber intake.
But for some reason, countless nutritionists and diet advocates are still obsessed with protein consumption. For example, those who promote the Paleolithic diet in the form of protein from an evolutionary perspective.
There’s actually a very simple way to figure out how much protein you need in a day – and no, you don’t need a gram of protein per pound as many personal trainers will tell you. In fact, the average US adult consumes 70% more protein each day than they actually need. Less than 3 percent of adults don’t get enough protein each day. Who are the 3 percent? People on extremely calorie-restricted diets.
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Adults need no more than 0.8 or 0.9 grams of protein per healthy kilogram of body weight per day, which is roughly your ideal weight in pounds multiplied by four and then divided by ten.
Therefore, a person with an ideal weight of 100 pounds would need 40 grams of protein per day. On average, they probably only need 30 daily grams of protein, which is 0.66 grams per kilogram, but we’ll round it up to 0.8 or 0.9 grams because everyone is different and we want to capture the bell curve.
Get a good protein powder: one without added protein. I talk about my favorite protein powders and what I look for when buying protein powders in this post: The Best Supplements for You and Your Family. Make sure you are getting the right amount of fiber every day – especially if you are losing fat if your goal!
When you’re stressed, your body produces cortisol (aka the “stress hormone”) and in turn increases your appetite, which causes an increase in belly fat.
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I believe that one of the best stress relievers is exercise. You can also take yoga classes. Anything designed to help you relieve stress and tension.
Cardio, or aerobic exercise, not only reduces stress, but also burns calories. Aerobic exercise has also been shown to be one of the most effective forms of exercise for shedding stubborn belly fat.
You may note my previous tip. Breaking a sweat is a great way to burn off stress. This will prevent stress hormones from adding belly fat to your midsection.
Resistance training, also known as weight lifting or strength training (or more broadly known as anaerobic exercise), is important for developing, maintaining and gaining muscle mass.
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In fact, if fat loss is your goal, strength training will help. Muscle is metabolically active. Your body needs exercise to maintain lean muscle mass
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