10 Clever Tips to Keep Belly Fat Away
10 Clever Tips to Keep Belly Fat Away
What is Visceral Fat?
Visceral fat is a type of fat in the body that surrounds organs in the abdominal cavity. Unlike subcutaneous fat (the fat you can pinch), visceral fat has serious implications for our health. While a certain amount of visceral fat is necessary to support and protect our organs, an excess of it can lead to various health issues, including metabolic disorders, infertility, heart diseases, breathing difficulties, cancers, and even Alzheimer's disease.
Certain characteristics indicate that you might have excessive visceral fat, although it's challenging to determine the exact amount without professional measurement and calculation. If you notice these signs, you might be part of the group with excess visceral fat:
Large Waist Size: For men, a waist circumference greater than 90 centimeters, and for women, greater than 85 centimeters.
Uneven Body Shape, Protruding Belly: This is the simplest way to judge. Clinically, over 90% of "big bellies" are due to excess visceral fat.
Frequent Constipation: Excessive accumulation of visceral fat can hinder natural digestion, leading to constipation.
Higher BMI: A higher Body Mass Index (BMI) is often associated with excess visceral fat.
Given the health risks associated with obesity, especially excess visceral fat, losing weight, particularly reducing visceral fat, becomes urgent. So, how can you lose weight effectively?
1.Reduce Carbohydrate Intake:
Maintaining a low-carbohydrate diet has been found effective in eliminating visceral fat. It helps improve overall metabolism. Studies have shown that low-carb diets are more effective in reducing visceral fat compared to low-fat diets. In this regard, a ketogenic diet can help eliminate excess visceral fat by inducing a state of ketosis, where the body burns excess fat for energy due to a lack of carbohydrates. However, it's crucial to consult a doctor or a related professional before adopting this diet.
2.Increase Fiber Intake:
If you're not a fan of exercise but want to reduce visceral fat, increasing your overall fiber intake might be a good option. Soluble fiber, in particular, has remarkable benefits for digestion and can promote overall metabolism. Soluble fiber forms a gel-like coating around food, aiding the digestion process and making it easier to pass through the digestive system. Moreover, soluble fiber helps induce a feeling of fullness, reducing the chance of overeating. In a study, increasing soluble fiber intake by 10 grams led to a remarkable 3.7% reduction in abdominal fat.
3.Eat More Fruits and Vegetables:
Include vegetables such as spinach, celery, kale, cruciferous vegetables like broccoli, cabbage, Brussels sprouts, carrots, tomatoes, onions, pumpkins, seaweed, as well as fruits like raspberries, blueberries, strawberries, peaches, oranges, pomegranates, apples, cherries, and pears.
4.Develop an Exercise Routine:
It's recommended to engage in aerobic exercises like swimming, jogging, and brisk walking to effectively reduce visceral fat. According to research, brisk walking can increase fat-burning hormones in the body, resulting in a 47% higher reduction in visceral fat compared to slow walking. There isn't a strict duration for each exercise session; the moment you start moving, your body begins metabolizing fat.
5.Increase Protein Intake:
A high-protein diet might be a good choice. Besides enhancing muscles and improving overall body shape, protein has a significant impact on satiety. Protein intake promotes the secretion of hunger-regulating enzymes such as GLP-1, PYY, and cholecystokinin, while reducing the release of ghrelin. This prevents overeating. Studies also suggest that people on high-protein diets tend to have less visceral fat.
6.Manage Mental Stress:
Excessive mental stress plays a crucial role in the accumulation of visceral fat. This is because it leads to elevated cortisol levels in the body, severely impacting metabolism. Long-term practices like meditation and yoga can help alleviate stress. Practicing these activities with friends can enhance their effectiveness. Additionally, deep breathing exercises contribute to stress reduction and a calmer mind.
7.Minimize Trans Fat Consumption:
Junk foods might be addictive, but have you considered the consequences? In most cases, the intake of trans fats is directly linked to increased visceral fat in the body. Research shows that these fats cause inflammation, leading to a higher risk of chronic diseases related to diabetes and insulin resistance, even worsening heart conditions. Studies also found that monkeys fed a diet high in trans fats had a 33% increase in abdominal fat. To ensure quicker elimination of visceral fat, it's essential to eliminate foods containing more saturated fats and trans fats from your diet. When purchasing food items, it's necessary to confirm their composition and avoid trans fats as much as possible.
Ingredients to watch out for include cocoa butter substitute, vegetable shortening, vegetable margarine (imitation butter, puff pastry margarine), hydrogenated vegetable oil, hydrogenated fat, refined vegetable oil, hydrogenated rapeseed oil, solid vegetable oil, lard substitute, imitation lard, white butter, or puff pastry fat.
8.Reduce Sugar Intake:
Natural sugars from consuming fruits and vegetables are fine as they contribute to a healthy body and maintain balanced metabolism. What we emphasize here is reducing the intake of artificially added sugars as they cause numerous problems. Studies show that excessive consumption of added sugars directly affects the amount of visceral fat in the body. The main reason is the excess fructose in them, which, when metabolized by the liver, transforms into fat, accumulating as visceral fat.
9.Limit Alcohol Consumption:
Alcohol consumption is another factor contributing to excessive visceral fat. Research indicates that excessive alcohol intake increases abdominal fat content. Conscious reduction of alcohol in the diet can directly reduce the deposition of visceral fat and decrease belly fat.
10.Regulated and Adequate Sleep:
High-quality, sufficient sleep might be one of the effective ways to eliminate visceral fat. Sleep helps regulate the body's internal clock, promoting better function and metabolism. Studies show that increasing sleep duration from 6 to 8 hours can lead to a 15% reduction in visceral fat.
