Four simple tips to get rid of visceral fat

While you can’t get rid of visceral fat, there are simple lifestyle changes that can help remove visceral fat, or at least reduce it.

Unlike subcutaneous fat, visceral fat is located deep in the abdominal cavity, and although a certain amount of it is necessary for the body because it protects and insulates internal organs, excess amounts of this fat are associated with serious diseases, including type 2. diabetes and heart disease…

Dr. Brian Fisher of Evergreen Life shared four ways to burn belly fat:

Get rid of fast food

Dr. Fischer said: “Refined carbohydrates and sugars contribute greatly to fat accumulation. First, try to reduce the amount of free sugars found in cakes, sweets, cookies, chocolate, soft drinks, breakfast cereals, yogurt, etc. “Free sugars are also found naturally in honey, unsweetened fruit juices, vegetable juices, and smoothies.”

Fisher recommends getting less than 30 grams of free sugar per day. “It is worth remembering that this is the maximum, not the recommended amount,” she explains.

Make Good Food Exchanges

“Defeat hunger and reduce insulin spikes with healthy protein choices. Ditch fatty burgers, bacon, and processed sausages in favor of fish and lean meats like turkey or chicken, beans, and free-range eggs,” Fisher explained.

“Eating healthy fats like extra virgin olive oil, avocados and walnuts, or fermented foods like kimchi, live yogurt and miso can improve insulin, gut bacteria, hormone balance and weight control,” she added.

Alcohol consumption management

“Alcohol makes you put on weight around your waist without you realizing it,” says Dr. Fisher. “It’s very easy to consume hundreds, even thousands of liquid calories. visceral fatty acids, causing you to lose weight if you have excess visceral fat.

move over

“Getting rid of visceral fat is achieved through a combination of healthy food and a good exercise regime,” Fisher says. Research has shown that high-intensity interval training (also known as HIIT) is the best way to get rid of visceral fat. It also helps increase insulin sensitivity. It involves HIIT, essentially short bursts of intense exercise interspersed with low-intensity recovery periods.”

It is impossible to know exactly how much visceral fat you have without imaging tests.

Too much visceral fat can increase your risk of type 2 diabetes, heart disease, breast cancer, colon cancer, and Alzheimer’s disease.

Source: Express