Subcutaneous fat is just the surface layer; visceral fat exists deep within your abdominal cavity as well. Excess visceral fat has been linked to serious health conditions.
Visceral fat can be difficult to shed, but with diet and exercise you can still reduce its presence. A body composition test will allow you to accurately determine how much visceral fat there is within you.
Eat a Healthy Diet
Fat is a natural part of our bodies, but too much visceral fat in your belly can have serious adverse health implications. Visceral fat lies deep within the abdominal cavity and surrounds organs such as liver and intestines – though certain levels are actually beneficial – but too much could increase risk factors for type 2 diabetes, cardiovascular disease and certain cancers. The good news is that visceral fat is easier to get rid of than subcutaneous fat; diet and exercise combined are often successful approaches.
Visceral fat may be invisible, but you can feel its presence when pinching your abdomen. Visceral fat is more dangerous than subcutaneous fat because it interferes with normal organ functioning and produces pro-inflammatory chemicals and hormones which harm your body.
Diets high in sugar, refined flour and unhealthy fats contribute to visceral fat accumulation. Eating more fresh fruits, vegetables and whole grains in meals will help decrease visceral fat accumulation; in addition, alcohol and sugary beverages should also be limited as much as possible.
Regular physical activity is the key to successfully losing visceral fat and maintaining its loss. Engaging in at least 30 minutes of moderate intensity exercise five days per week for at least 30 minutes is enough to slow the accumulation of new fat cells while halting any return of existing ones – try activities such as brisk walking, jogging or cycling to get started!
Foods rich in soluble fiber such as beans, apples, oatmeal and prunes may help to decrease visceral fat. Soluble fiber reduces appetite while helping keep gut bacteria healthy – both are key factors when trying to lose weight or belly fat.
Stress can also contribute to visceral fat accumulation. Excessive anxiety causes your adrenal glands to release cortisol, an increase in food consumption that contributes to obesity and belly fat accumulation. Relaxation techniques such as yoga or meditation may be effective at helping to lower stress levels and manage belly fat accumulation.
Establishing a consistent food diary can help you quickly identify any shortcomings in your diet. You can do this on paper or via an app and aim for an nutrient-rich diet including lean proteins, whole grains and fruits and vegetables.
Exercise Regularly
Visceral fat can be beneficial, but too much visceral fat is dangerous and increases your risk for heart disease, diabetes and other health conditions. Visceral fat accumulates deep within the abdominal cavity and surrounds organs. It produces hormones and chemicals that promote inflammation – leading to chronic diseases like heart disease, diabetes and high blood pressure. A protruding belly or large waist are physical indicators of too much visceral fat; its excess also leads to poor sleep, depression and decreased energy.
Genetics and environment play an integral part in how much visceral fat you develop; however, diet and regular exercise can play an effective role in decreasing this form of body fat. A diet rich in proteins, fibre and whole foods helps you shed visceral fat by suppressing appetite, maintaining healthy gut bacteria levels and cutting carbohydrate consumption. Consuming at least 10 grams of soluble fibre daily – such as beans, prunes, oatmeal or sweet potatoes — has proven particularly successful at decreasing belly accumulation of visceral fat.
Integrating moderate-intensity aerobic exercise into your routine is also crucial to losing visceral fat. Walking, jogging or swimming are excellent cardiovascular exercises that will help you burn calories and lose belly fat quickly. Strength training may also prove useful in increasing muscle mass while improving insulin sensitivity – both benefits that assist in decreasing visceral fat.
Reducing added sugar from your diet is another effective strategy for eliminating visceral fat deposits. Studies have demonstrated that replacing processed sweets found in baked goods, soda and candy with whole fruits, vegetables and lean proteins can significantly lower visceral fat levels.
Avoid diets promising quick fixes for belly fat reduction; such plans are generally unhealthy and may lead to rebound weight gain and other health complications. For effective visceral fat reduction, commitment must be made over the course of an ongoing lifestyle change involving eating healthily and engaging in physical activity regularly.
Reduce Your Stress Levels
Your genes and lifestyle both play a part in how much visceral fat you accumulate. A diet rich in fatty foods and carbohydrates (sugars) as well as lack of physical activity may increase visceral fat accumulation. Stress also elevates cortisol levels which cause belly fat storage to increase.
To effectively lose visceral fat, it’s necessary to consume fewer calories than are burned off through physical activity and diet alone. Achieve this through eating lean proteins, whole grains, low-fat dairy, fruits and vegetables along with avoiding trans fats, refined sugars, salt and processed food as much as possible. A ketogenic diet may also aid in this regard by training the body to burn fat as fuel instead of carbs.
Regular exercise can be one of the best ways to combat visceral fat. Exercising can improve insulin sensitivity and decrease inflammation in the body. Experts suggest engaging in 30 minutes of moderate activity each day for five days of the week – such as walking briskly or running. A great form of physical activity for reducing visceral fat is high-intensity interval training (HIIT), which involves cycling between intense bursts of effort and brief rest periods.
Limit your sugar consumption as much as possible to prevent visceral fat build-up. Sugar is found in many processed foods and beverages such as ice cream, cakes, cookies and soda. Aim to limit it to 10% or less of total daily caloric intake for best results.
Finding enough restful sleep each night is also crucial to losing visceral fat. Studies have demonstrated that people who get at least seven hours of restful rest typically have lower visceral fat levels compared to those who only sleep six or fewer hours every night.
Get Enough Sleep
Sleep is absolutely key if you want to shed visceral fat. Studies show that people who get 6 or 7 hours per night on average gain less visceral fat than those sleeping for less than 5 hours every night.
As part of a healthy diet, it’s also crucial to consuming an abundance of fiber. This nutrient can help lower belly fat by providing essential soluble fiber sources like oats, barley, peas, carrots, beans and psyllium.
Exercise that target large muscle groups such as squats, deadlifts, dynamic exercises such as running and cycling and stress reduction techniques may also help decrease belly fat accumulation.
