How to Get Rid of Visceral Fat
Visceral fat, also known as abdominal fat, is found within the abdominal cavity.
Carrying too much visceral fat is extremely harmful. It is associated with an increased risk of type 2 diabetes, insulin resistance, heart disease, and even certain cancers.
Fortunately, proven strategies can help you lose visceral fat.
This article explains why visceral fat is harmful and provides you with proven strategies to get rid of it.
What is visceral fat?
Visceral fat is commonly known as belly fat.
It is located inside your abdominal cavity and surrounds your internal organs.
It's hard to judge how much visceral fat you have. However, an enlarged abdomen and a large waist are two signs that you have too much.
On the other hand, subcutaneous fat accumulates just under the skin. It is a fat that you can easily pinch off from anywhere on your body.
Carrying too much visceral fat is a serious health problem.
Studies have shown that excess visceral fat is associated with an increased risk of type 2 diabetes, insulin resistance, heart disease, and even certain cancers.
Visceral fats also produce inflammatory markers such as IL-6, IL-1, PAI-I, and TNF- as high α levels of these markers are related to the health problems described above.
SUMMARY:
Visceral fat is found within the abdominal cavity and envelops your organs. This is a health problem associated with the risk of chronic disease.
Why is visceral fat harmful?
Fat cells do more than store extra energy. They also produce hormones and inflammatory substances.
Visceral fat cells are particularly active and produce more inflammatory markers such as IL-6, IL-16, PAI-1, and TNF-as.
Over time, these hormones can stimulate chronic inflammation and increase the risk of chronic disease.
An example of this is heart disease. Chronic inflammation can cause plaque to form inside your arteries, which is a risk factor for heart disease.
Plaque is a combination of cholesterol and other substances. Over time, it grows larger and may eventually explode.
When this happens, the blood clots in the arteries, partially or completely blocking blood flow. In the coronary arteries, a clot can deprive the heart of oxygen and cause a heart attack.
The "portal theory" also helps explain why visceral fat is harmful.
It suggests that visceral fat releases inflammatory markers and free fatty acids that travel to the liver via the portal vein.
Portal veins carry blood from the spleen to the intestines, pancreas, and liver.
It can cause fat to accumulate in the liver and potentially cause insulin resistance in the liver and type 2 diabetes.
SUMMARY:
Visceral fat can promote chronic inflammation, which in turn can increase the risk of chronic disease. The "portal theory" also helps explain why it is harmful.
Try a low-carb diet
A low carbohydrate diet is an effective way to reduce visceral fat.
In fact, many studies have found that a low-carbohydrate diet is more effective in reducing visceral fat than a low-fat diet.
In an 8-week study of men and women who were overweight over 9 weeks, scientists found that people who followed a low-carb diet lost 10% more visceral fat and 4.4% more total fat than women. who followed a low-fat diet.
Additionally, a ketogenic diet, which is a very low-carb diet, can also help reduce visceral fat.
Ketogenic diets drastically reduce carbohydrate intake and replace it with fat. It can put you in a natural metabolic state called ketosis.
A study of 28 overweight and obese adults found that those who followed a ketogenic diet lost more fat, especially visceral fat, than those who followed a low-fat diet.
Interestingly, they did this while consuming around 300 calories per day.
SUMMARY:
The low carbohydrate diet is especially effective in reducing visceral fat. Studies show that a ketogenic diet can also help reduce visceral fat.
Get More Aerobic Exercise
Regular pneumatic exercises are a great way to excrete visceral fat.
This is commonly known as cardio and burns lots of calories.
In fact, many studies have shown that aerobic exercise can help you lose visceral fat without dieting.
For example, an analysis of 15 out of 852 studies compared how much visceral fat was reduced without dieting for a relatively wide variety of exercises.
They found that moderate and high intensity aerobic exercises were more effective in reducing visceral fat without dieting.
That said, the combination of regular aerobic exercise with a healthy diet is more effective in targeting visceral fat rather than alone.
If you want to start aerobic exercise, start with walking, jogging or jogging at least two to three times a week.
SUMMARY:
Aerobic exercise is especially effective in reducing visceral fat. Try to combine it with a healthy diet to excrete more visceral fat.
Try to eat more soluble fiber
Fiber can be divided into two broad categories: soluble and soluble.
The soluble type mixes with water to form a viscous gel-like substance. It helps to slow down the supply of digested food from the stomach to the intestines.
When soluble fiber reaches the colon, intestinal bacteria convert it into short-chain fatty acids. These fatty acids are an important source of nutrients for colon cells.
Interestingly, they can help reduce visceral fat by suppressing your appetite.
For example, studies show that short-chain fatty acids help increase levels of satiety hormones such as cholecystokinin, GLP-1 and PYY.
They can also help reduce levels of the hunger hormone ghrelin.
A study of 1,114 people found that an increase of 10 grams per day in your soluble fiber intake reduced the risk of visceral fat gain by 3. %%.
To increase your fiber intake, try eating more flax seeds, sweet potatoes, vegetables and grains. You can try taking soluble fiber supplements.
SUMMARY:
Eating more soluble fiber suppresses your appetite and helps reduce visceral fat by keeping intestinal bacteria healthy. Try to eat more foods than soluble fiber or take soluble fiber supplements.
Eat more protein
Protein is the most important nutrient for fat reduction.
Eating more protein helps fight hunger by increasing the levels of the theoretical hormones GLP-1, PYY, and cholecystokinin. It can also help reduce levels of the hunger hormone ghrelin.
Studies have shown that protein can help boost your metabolism which in turn promotes weight loss and visceral fat loss.
Also, many studies have shown that people who eat more protein carry less visceral fat.
A study of 23,776 adults found that higher protein intake was associated with lower body mass index, higher "good" HDL cholesterol, and a shorter waist circumference, an indicator of visceral fat.
To increase your protein intake, try adding a protein source to each meal.
Some great sources include meat, fish, eggs, dairy, beans and yes protein.
SUMMARY:
Eating more protein helps you lose weight and visceral fat. Try to eat more protein foods to reduce visceral fat.
Reduce the amount of sugar you add
Added sugar is very unhealthy.
It does not provide vitamins or minerals and can lead to weight gain if consumed in large quantities.
Studies have shown that people who eat a lot of added sugar have more visceral fat.
Added sugar contains about 50% fructose, a simple sugar that is metabolized by the liver.
In large quantities, the liver can convert fructose into fat. It can increase visceral fat storage.
Thus, eating less sugar and fructose can be an effective way to reduce visceral fat.
For example, in a study of 41 children between the ages of 9 and 18, scientists replaced fructose in their diet with starch, which provides the same number of calories.
They found that this general change reduced liver fat by 3.4% and visceral fat by 10.6% in just 10 days.
You can reduce your added sugar intake by eating more new foods such as fresh vegetables, fruits, fatty meats and fish.
SUMMARY:
Added sugar can be unhealthy and increase visceral fat. Try to eat more whole foods to reduce your added sugar intake.
Limit alcohol consumption
Drinking small amounts of alcohol, especially red wine, can have health benefits.
However, drinking too much alcohol can harm both your health and your waistline.
In fact, several studies have shown that drinking alcohol excessively can encourage fat to be stored as visceral fat.
A survey of 6,60,033 Korean adults found that people who drank the most alcohol also had the highest waist circumference, a sign of visceral fat.
৮ Another study of 87 women found that consuming a moderate amount of alcohol was associated with carrying more visceral fat.
However, there are several studies on this topic. Additional studies will help clarify the connection between alcohol intake and visceral fat.
SUMMARY:
Regular consumption of large amounts of alcohol can increase visceral fat. Try to limit alcohol to small amounts.
Avoid trans fats
If health professionals agree, trans fats are bad for your health.
These are synthetic greases that are obtained by pumping hydrogen into vegetable oils.
Trans fats don't break down quickly and have a longer shelf life. This is why they are added to processed foods like baked goods and potato chips.
However, studies have shown that trans fats can increase visceral fat and lead to many health problems.
In a six-year study, monkeys were fed a diet rich in artificial trans fat or saturated fat. The monkeys gained 33% more visceral fat even after consuming the same number of calories on a trans fat diet.
Fortunately, the Food and Drug Administration took notice of the loss of trans fat. It has given food manufacturers three years since 2015 to phase out trans fats from food manufacturers or to apply for special approvals.
SUMMARY:
Trans fats are incredibly bad for your health and are associated with transporting more visceral fats. Try to limit trans fatty foods like your baked goods and fries.
Get enough sleep
A good night's rest can do wonders for your health.
However, more than a third of American adults don't get enough sleep.
Studies have shown that lack of sleep can increase the risk of visceral fat gain.
On the contrary, it can help reduce visceral fat to increase sleep.
A six-year study involving 293 people found that increasing sleep by 6 hours or less in 7-8 hours reduced visceral fat gain by approximately 26%.
Additionally, several studies have linked sleep apnea to obstruction of breathing and an increased risk of increased visceral fat.
If you are having trouble getting enough sleep, try resting before bed or taking a magnesium supplement. You can get more proven tips here.
If you suspect that you have sleep apnea or other sleep disorders, it is best to contact your doctor.
SUMMARY:
A good night's rest can do wonders for your health and help fight visceral fat. Try to sleep at least 7 hours a day.
Reduce your stress levels
Stress and anxiety are common problems that affect many people.
They can stimulate the body's adrenal glands to make more cortisol, a stress hormone.
Studies have shown that excess cortisol can increase visceral fat storage.
Also, ongoing stress can lead to overeating, which can make the problem worse.
Women who already have large waists in proportion to their glutes, which are characterized by visceral fat, tend to produce more cortisol during stress.
Some proven techniques for reducing stress include more practice, trying yoga or meditation, or spending more time with friends and family.
SUMMARY:
Studies have shown that chronic stress is associated with increased visceral fat. To relieve stress, try more yoga, meditation, or more family time.
Try a probiotic
Probiotics are live bacteria that can be beneficial for your gut and digestive health.
These are found in yogurt, kefir, succulents and neto supplements and foods.
Some research suggests that certain probiotics help you lose weight and visceral fat. They can reduce the absorption of intestinal dietary fats, increasing the amount excreted in the stool.
Additionally, probiotics help promote high levels of GLP-1, a fullness hormone, and ANGPTL4, a protein that helps reduce fat storage.
Studies have shown that some probiotic bacteria in the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovirus, and especially Lactobacillus gasseri, can help you lose visceral fat.
For example, a study of 210 healthy Japanese adults investigated the effects of taking Lactobacillus gasseri within 12-weeks.
It was found that people taking Lactobilis gasses reduced visceral fat by 8.5%. However, as soon as participants stopped taking probiotics, they regained all vascular fat within a month.
Interestingly, not all studies have shown that probiotics help you lose weight. In fact, some studies have shown that certain strains of probiotics, such as Lactobacillus acidophilus, can cause weight gain.
Research in this area is fairly new, so future studies will help to clarify the link between Lactobacillus gasseri and visceral fat national probiotic bacteria.
SUMMARY:
Probiotics, especially Lactobacillus gasseri, can help you lose visceral fat. However, more research is needed in this regard.
Try fasting occasionally
Occasionally fasting is a popular way to lose weight.
It is a type of eating that involves alternating between eating time and fasting.
In contrast to the diet, occasional fasting does not limit any food. It focuses on when you should eat.
Following an uninterrupted eating style usually causes you to eat less and, consequently, fewer calories.
Studies also show that simultaneous fasting can help you lose visceral fat.
In fact, a large review of studies has shown that following a non-stop fasting style helps reduce visceral fat by 4 to 7% in 6 to 24 weeks.
Sometimes you can learn more about fasting and how to do it.
SUMMARY:
Simultaneous fasting is an eating technique that can help you reduce visceral fat.
BOTTOM LINE
Visceral fat is incredibly harmful and increases your risk of chronic diseases such as heart disease, type 2 diabetes and even certain types of cancer.
Fortunately, there are proven strategies that can help you reduce visceral fat.
Some of these include eating fewer carbohydrates and less added sugar, exercising more air and increasing your protein intake.
By using a few of these techniques you can reduce visceral fat and improve your health.
Article source healthline.com
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