How To Lose Visceral Fat – And yet, in modern popular culture, despite some progress in celebrating the diversity of body shapes, we still glorify six-packs and hourglass bodies.
Fair warning. This story is different from what you usually find in weblogs. That’s because we give you practical, realistic, big-picture answers.
▶ A cushion under the surface of the skin. This type of fat, called subcutaneous or peripheral fat, is relatively benign.
▶ In the abdominal cavity, it often surrounds vital organs such as the liver, stomach, and intestines. This is called visceral or central fat, which helps with chronic inflammation, arterial plaque, and blood clotting.
Generally, if someone has more subcutaneous fat, they have more visceral fat, but not always. Sometimes a person may appear very thin, with little subcutaneous fat but high fat.
We can’t do anything about our age, gender or genes. (excuse me). But we control for a few other things.
After that, further weight loss may slow as the uterus returns to its normal shape and fluid levels return to normal.
However, many women find that their bodies, especially their bellies, look different even after returning to their previous weight.
This is probably because their abdominal tissues have stretched to accommodate the fetus. Now it is softer and does not compress the tissues and fat as before.
(If the diastasis is causing you problems, see a pelvic physical therapist. They can assess the extent of the diastasis, provide safe ways to move your body, possibly even abdominal separation. can restore, and improve symptoms.)
With so many other changes in your life (remember sleep?), this news can be hard to swallow.
So, there’s nothing wrong with wanting to work on your post-pregnancy body, but make sure you approach it with love, compassion, and high fives.
If there’s a trick to getting great results, it’s the ability to practice basic (and sometimes boring) health behaviors over and over again.
What we’re about to share may bring out that inner voice in you that says, “I already know.” You can close your eyes and think that there is nothing new. There is no “leading side” or “shiny”.
Maybe you are thinking. “It’s easy. I’m here because I want to lose belly fat. Phase 1 is now complete.”
But if you’re determined to lose weight for your health, let’s dig a little deeper, because beyond a certain point, having a thin midsection isn’t healthy.
Yes, midsections greater than 37 inches (94 cm) for men and 31 inches (80 cm) for women are associated with:
And yet, many people fall well below these standards of the waist and feel very good and healthy, but they are dissatisfied with their stomach.
(By the way, many people exceed these standards and are healthy and happy with their shape).
Sometimes when we’re going through difficult situations—divorce, dealing with a sick parent, losing a job—we look for other ways to feel good and healthy. Like “delete”.
Because of this, many clients appreciate learning to embrace their soft sides instead of fighting them.
Many have learned to see their body through the eyes of a loved one, for example, a small child hugging the “tummy”, because it is so soft and comfortable. Or they learned to value their bodies for what they can do.
Especially when life (laundry, sick relatives, rebellious teenagers, injuries and the smell of heating pipes) seems difficult enough.
Moreover, books like Belly Slimming Diet or 4 Exercises to Reshape Your Belly in 4 Weeks make us think that spot reduction is not only possible, but easy.
But just like you can’t lose fat from your left tricep, you can’t just lose it from your abs.
Belly fat loss refers to the loss of total body fat, which is usually combined with changes in diet and exercise.
Why are we telling you this? Because the sooner you let go of what isn’t working, the sooner you can move on to what is.
Note: We exclude surgical and pharmaceutical procedures from our belly fat reduction strategy. To date, these are the only reliable methods for “spot reduction” of belly fat. Liposuction and body contouring surgery can remove abdominal fat, and hormone replacement therapy can change the distribution of fat in the body.
How fast you lose belly fat depends on how fast you lose fat from your entire body.
Based on our analysis of over 1,000 clients, losing an inch of fat around the waist requires a total weight loss of about 4-5 pounds.
That means people can lose up to an inch off their waist after just one month of making sensible changes to healthy habits.
To learn more about how consistent you need to be to get results, see: What It Takes to Lose Fat, Get Healthy, and Transform Your Body.
While there’s no one food that will magically shrink your belly (celery juice, get out of here), highly processed, highly palatable foods can easily derail your weight loss efforts.
Specifically, we’ve trained over 100,000 clients and found that most people lose fat when they:
You’re right, but we have a solution: our free meal calculator below. Press start, answer a few questions, and it will instantly give you the calories, protein, carbs, and fats you need to reach your goals (along with a meal plan that shows you what to do).
If you want to know how to improve your food choices, check out this helpful infographic:
In one study, rats were fed either high amounts of saturated fat or trans fat. After eight weeks, mice fed high amounts of trans fat had significantly more visceral fat than mice fed high saturated fat.
(And the only reason we don’t have similar human studies is because the negative health effects of trans fat are so indisputable that such research is unethical.
Trans fat is often listed as “partially hydrogenated fat” on the ingredient label and is found in shelf-stable baked goods, crackers and cookies. So try to reduce or eliminate these foods.
You might think people need a strict food tracking method to lose fat, but we haven’t found one.
This is especially true when they learn to listen to and respond to internal hunger and satiety signals known as internal hunger regulation.
By resting, eating slowly, and regulating their thoughts, emotions, and physical sensations, many people can make great progress.
To learn how this habit can change the way you feel about food and your body, read: Eat slowly. A challenge that might blow your mind 🙂
And even though you’ve read that high-intensity interval training (HIIT) can help you lose visceral fat,
In other words, an exercise before vomiting will not flatten the stomach. No. or three. or seven. or fifteen.
On the other hand, if the thought of sprints and burpees makes you want to hide in the closet, know that you have lots and lots of options.
But you ultimately want to exercise in a way that’s possible, pain-free, and enjoyable because it’s the type of exercise you do regularly.
Below, we explore what five commonly used fat loss supplements have to say about their effectiveness:
PS has been suggested to reduce stress and therefore visceral fat. However, there is little support that PS reduces the stress response or abdominal fat.
There is moderate evidence that caffeine suppresses appetite, leading to weight loss and temporarily increasing metabolic rate. But weight loss is not specific to belly fat.
There is some evidence that capsaicin can temporarily increase your metabolic rate. However, this does not mean losing belly fat.
If you’ve read this list and you’re feeling overwhelmed, we don’t blame you.
Now that you know this, you can stop wasting your money and empower yourself to implement daily nutrition, exercise and lifestyle habits.
Self-compassion is an attitude of generosity, honesty, and kindness toward oneself. It helps you see yourself clearly and then take steps to help yourself.
But be kind to lose belly fat. Well, that sounds like a load, doesn’t it?
To think It knows what you are doing, thinking, feeling, and experiencing, but you do not judge yourself for it.
For example, “My stomach hurts. And I found that I was desperate and impatient for change…”
For example: “Take a deep breath. This body has given me so much. Maybe I could do something small right now.
A healthy body is the result of many habits that contribute to all aspects of your life. This includes your relationships, your mental well-being, your emotional health, your environment and your spiritual life. At Precision Nutrition, we call this deep health. It is a holistic approach that addresses all aspects of life, not just the physical.
(For more on deep health, read
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