Ways To Deal With Visceral Fat
This is body fat that is stored within the abdominal cavity and is receptive to exercise, diet, and lifestyle changes.
It is not the healthiest place to have fat around the middle as it is an increased health risk.
This is because it is stored around a number of important internal organs such as the liver, pancreas, kidneys and intestines.
Fortunately, with each pound you lose, you lose some visceral fat so here are some healthy ways to deal with it.
First forget these
First, there are no “super foods” that burn off visceral fat. Second, you can’t tone it away with specific exercises like crunches.
Instead, look for ways to upgrade your eating habits and add activity every day.
The best thing to do
While anyone can have too much visceral fat, it’s more likely if you’ve got a lot of weight to lose.
As you start to take those pounds off, it will help your whole body, including belly fat that’s hidden out of your sight.
Remember, with each pound you lose, you lose some visceral fat.
Get more fibre
Leafy greens, whole grains, nuts, and beans are all good for keeping away the fat that stays deep in your belly.
Dietary fats are essential to give your body energy and to support cell growth. Fats help your body absorb some nutrients and produce important hormones, too.
Do not make the mistake of cutting out fat altogether, but do keep an eye on the type and quantity of fact that you’re taking it will go some a long way to helping.
Best to limit the “saturated” kind that’s in animal foods, coconut and palm oils, and full-fat dairy. Keep the portions of those foods smaller than you might normally do, for instance.
Look for fats that are better for you, too, like those from plant foods or fish such as salmon, tuna, and mackerel that are rich in omega-3s.
Exercise ‘right and wrong’
Exercise is of course healthy, but specifically if you are trying to “burn off” belly fat by pounding the pavement for hours, it just won’t work.
Research shows that a few quick bursts of high-intensity exercise – such as a 30-second sprint – may be more effective, and easier to fit into your schedule.
You can add bursts of higher intensity to any workout. Just speed up or work harder for a brief time, then drop back to a more mellow pace, and repeat.
A good nights sleep is a health essential, and when it comes to weight gain, it is a bit like porridge: Too little — less than 5 hours — may mean more belly fat. But too much — more than 8 hours — can do that, too.
“Just right” seems to be around 6-8 hours. If you don’t sleep that much now, or if you tend to toss and turn, try to go to bed a little earlier, relax before bedtime, keep your bedroom cool, and try not to text and email right before you turn in.
Sorry, but cosmetic surgery isn’t the solution here. Liposuction doesn’t reach inside the abdominal wall. So it can’t get rid of visceral belly fat.
Likewise, crash diets aren’t the solution, either. You’re too likely to go off them. The slower, steadier option — lifestyle changes that you can commit to for a long time — really is the best bet.
Anxiety and stress
Unfortunately these two conditions are more common at Menopause, and can make you eat more fat and sugar, and unleash the “stress hormone” cortisol, which can boost belly fat.
Stress also can make you sleep less, exercise less, and drink more alcohol — which can add belly fat, too.
There are a number of ways to reduce stress, and the key is to find the one that works best for you.
For some people that can be therapies such as yoga or aromatherapy or homoeopathy. Others find having a work out, listening to music or contacting a friend work best for them.
We’re not just talking about alcohol here, because whether it’s a latte, a soft drink, beer, or a glass of wine, it’s got calories.
And when you’re trying to unwind the numbers on the scale, water (or a smaller glass of your favorite beverage) might be a better choice.
If you drink alcohol, remember that it just might make you throw your willpower out the window when you order your meal, too.
Smoking makes you more likely to store fat in your belly, rather than your hips and thighs.
Is also related to a number of health risks such as diabetes, cancer, heart and lung disease.
Watch your waist
It is very important to keep an eye on your waist measurement and for a woman, that is 35 inches or less.
A tape measure can’t check on visceral fat. But along with the scale, it can help you track your weight loss.
Having a lower waist measurement may lower your chance of having a heart attack, a stroke, or possibly certain types of cancer.
Traditionally, women have not been keen on using weights as we tend to believe it builds muscle in places we don’t want it.
In one study, healthy middle-aged men who did 20 minutes of daily weight training gained less abdominal fat than men who spent the same time doing aerobic exercises, such as biking.
Strength training is also good for women — and it won’t make you bulky. You still need to do some cardio, but make sure strength training is in the mix.