Visceral fat is that which is found inside the abdominal cavity and surrounds internal organs, being detrimental to health. This is because it produces quite a few inflammatory markers that are linked to heart disease, type 2 diabetes, insulin resistance, and some types of cancer.
A protruding belly and a large waist are signs that can indicate excess visceral fat, so the best way to prevent and get rid of it is by adopting healthier habits. Starting with a good diet and the practice of physical activity, among other simple strategies that are explained in this article.
1-Limit sugary foods
Excess sugar generates different health problems. Among which is heart disease, liver disease, diabetes and obesity, where numerous studies have shown that it can cause an increase in abdominal fat. To avoid added sugar, try to prioritize whole foods like vegetables, fruits, lean meats, and fish.
It is important to avoid sugary drinks that can be even more harmful, since the brain does not process liquid calories the same as solid calories, so it is likely that you will end up consuming more and storing them as fat. Fruit juices are also rich in sugar, it is better to eat them whole to enjoy their nutrients. Drink more water, either on its own or with some lemon wedges and unsweetened tea.
2-Perform aerobic exercise
Moving your body is the perfect complement to obtain good results, both in appearance and in health. Performing aerobic exercise on a regular basis allows you to burn a lot of calories and thereby lose visceral fat. You can start by brisk walking or jogging at least two or three times a week. Other examples to take into account and that you can practice according to your tastes and needs are jumping rope, swimming, riding a bicycle, zumba or being guided by the different videos found on the internet.
3-Increase the consumption of soluble fiber
What this type of fiber does is absorb water and form a gel that helps slow the passage of food through the digestive system. This allows you to feel fuller and not overeat. Some studies also claim that their consumption can decrease the amount of calories that the body absorbs from food, which helps fight visceral fat. Make an effort to include high-fiber products such as flax seeds, sweet potatoes, legumes, Brussels sprouts, avocados, blackberries, and cereals in your daily routine.
4-Increase protein consumption
Protein is one of the most important nutrients for weight control, since its consumption increases the release of satiety hormones and also manages to retain muscle mass during the weight loss process. Several studies claim that protein can help boost metabolism, which promotes visceral fat and weight loss. To make sure you get a good dose of protein at every meal, consider fish, eggs, dairy, meat, beans, and whey protein.
5-Try green tea and apple cider vinegar
Inexpensive natural remedy options that can complement your healthy habits include green tea and apple cider vinegar. The first option stands out for its caffeine content and the antioxidant called epigallocatechin EGCG, which helps stimulate metabolism.
Apple cider vinegar contains acetic acid that appears to reduce abdominal fat storage. To take advantage of its benefits, including lowering blood sugar levels, you can consume 1 to 2 tablespoons a day. Try diluting them in water to protect tooth enamel.
6-Reduce stress levels
Although suffering from stress is a common problem today, high levels compromise health. It stimulates the adrenal glands to produce more cortisol, which is a hormone capable of increasing appetite and promoting the storage of abdominal fat.
For this reason it is extremely important to learn to manage stress to prevent it from taking over your life. For example, a good option is to do activities that give you pleasure, perhaps practicing yoga and meditation can be useful. Dedicate spaces for a hobby or enjoy the company of pets, friends and family.
7-Limit alcohol consumption
Excess alcoholic beverages is very harmful to the health of any person. According to multiple investigations, its consumption increases the risk of storing fat around the waist. It is not necessary to leave it completely, but if you limit the amounts like that, do not consume it frequently.
Another habit to keep in mind is getting enough sleep so that your body can function well each day. It is recommended 7 to 8 hours, for this try to relax before going to bed. Sleep apnea, which is a health problem where breathing stops intermittently at night, has also been linked to excess visceral fat. If you suspect it, it is best to consult your doctor.
8-Control the amount of food
Making changes in your lifestyle is the most effective formula to improve your conditions. It is a set of healthy decisions, as there is no one thing you can do to get rid of excess fat and the result will last over time. Eat real food and do not exceed calories, many people find it easy to keep a journal or download an app. So you can control your eating habits and physical activity so that you have a balance that allows you to lose weight in a healthy way.