How to Reduce Visceral Fat: 5 Basic Tips

Nowadays, many people are facing weight and obesity problems. Fat accumulated around the waist and stomach is a leading cause of several health problems, including diabetes, poor heart health, and sleep problems. So it is important to get rid of it. Although you may not know it, fat can also be stored around the internal organs of our body, called visceral fat. Visceral fat is more dangerous than normal fat found in the body. So find out how to reduce visceral fat quickly.

Gynecologist Anjali Kumar, founder of Maitri Women, shared some tips to get rid of visceral fat, also known as hidden fat.

What is visceral fat?

Visceral fat is an accumulation of fat in the intestine. This fat begins to accumulate in the center of the body over time, especially around body organs such as the liver, intestines, heart and lungs. Since it is not visible from the outside, it is also called hidden fat. Visceral fat is present in everyone’s body. Even if you have a slim body or flat abs, your body may still contain hidden fat. It can even lead to conditions such as polycystic ovarian syndrome.

What causes visceral fat?

Visceral fat accumulates around important organs in the abdomen. Several factors lead to its development. An unhealthy diet, high in processed foods and sugary drinks, is a major factor. A sedentary lifestyle without regular exercise can promote the accumulation of visceral fat. Genetics may also play a role in the growth of visceral fat. Visceral fat can get worse with stress, lack of sleep and hormonal changes, especially after menopause. Visceral fat is stored more quickly in men than in women.

Pay attention to your unhealthy weight gain. Image courtesy: Adobe Stock

Know how dangerous visceral fat can be to your health

Visceral fat develops inside the body, especially in the area around the stomach, where all the body’s vital organs are present. According to Anjali Kumar, this increases the risk of many diseases like heart problems, high cholesterol, type 2 diabetes, Alzheimer’s disease, etc.

How to get rid of visceral fat?

1. Stay active

Lack of exercise is the main cause of visceral fat. Anjali Kumar says, “If you pay close attention to your diet but don’t stay active, you won’t be able to fully burn your extra visceral fat. » So, everyone should be active, especially those who are overweight or obese. Regular exercise, like running, walking, and yoga, are all great ways to stay active.

2. Pay attention to your diet

You need to pay close attention to your diet if you want to burn visceral fat. Include fiber-rich foods in your diet. Additionally, try to limit your intake of processed foods and trans fats. Check the ingredients list before purchasing food items, such as fried foods, sodas, candy or packaged foods. Anjali says, “Foods containing partially hydrogenated oils and high fructose corn syrup should be avoided completely. » Following a plant-based diet is an effective way to lose stubborn belly fat.

Balanced diet
Keep your diet healthy and nutrient-rich. Image courtesy: Adobe Stock

3. Avoid excessive alcohol consumption

Excessive alcohol consumption causes fat to accumulate around the internal organs of the body, which can lead to many health problems. Alcohol has a high calorie content, affects metabolism and promotes fat storage. It can also increase appetite and lead to poor nutritional choices. Reducing alcohol intake or eliminating it from your diet can contribute to a healthier waistline and overall well-being.

Read also : Visceral fat is dangerous! 5 reasons why you should get rid of it

4. Limit your intake of refined sugar

If you want to avoid the accumulation of extra fat in your body, avoid refined sugar. Refined sugars raise blood sugar levels and cause insulin resistance and fat storage around the abdominal organs. They are found in processed foods, sugary snacks and drinks. The risk of visceral fat accumulation can be reduced by choosing whole meals low in added sugars and using natural sweeteners like honey or stevia. It can also help you manage a healthy body.

Avoid refined sugar to treat visceral fat Image courtesy of: Adobe Stock

5. Get enough sleep

Getting enough sleep is essential for controlling visceral fat. Lack of sleep alters the hormones that control hunger, increasing the desire to eat unhealthy foods and causing weight gain, including visceral fat accumulation. Consistent good sleep improves metabolism, hormonal balance, and overall health, which helps people manage weight and lose visceral fat. To encourage better body composition and reduce the risk of associated health conditions, aim for 7-9 hours of peaceful sleep each night.

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