Visceral fat, also commonly known as belly fat, can build up in your abdominal cavity. Too much of this fat is harmful to the body and can have negative consequences. That’s why this article gives you some tips to help you get rid of visceral fat effectively.
- Why is visceral fat so risky?
- Eat more soluble fiber
- Reduce your sugar intake
- Eat a high protein diet
- Drink less alcohol
- Getting enough sleep is important
- Avoid Stress
- Try intermittent fasting
- Knowledge to take away!
Visceral fat is generally what is known as belly fat, which is located in the abdominal cavity and wraps around the internal organs. It’s hard to tell how much belly fat each person carries. However, a protruding belly or a wide waist is often a sign that there is too much belly fat.
Too much of the visceral fat can pose a health risk as there is an increased risk of developing type 2 diabetes, of the heart, or possibly even of certain types of cancer.
Why is visceral fat so risky?
Fat cells not only store excess energy, they also produce hormones and inflammatory substances. The visceral fat cells are particularly active and produce more inflammatory hormones than other fat cells.
Some hormones are for example the IL-6 or the PAI-1. Over a long period of time, these hormones can promote long-lasting inflammation, which increases the chances of developing chronic illness. But you can also do something about visceral belly fat by following one or more of the tips here.
Eat more soluble fiber
There is soluble as well as insoluble fiber. The soluble category mixes with water in the body and develops a thick consistency that helps slow down the movement of digested food from the stomach to the intestines.
When the soluble fiber has reached the large intestine, it is fermented into short-chain fatty acids by the intestinal bacteria. These fatty acids, in turn, are important because they serve as food for the intestinal cells and at the same time can also reduce abdominal fat, as they reduce appetite and, for example, also lower the level of the hunger hormone “ghrelin”.
To incorporate more soluble fiber into your diet and thus reduce visceral fat, you can increasingly rely on legumes, flax seeds, grains and sweet potatoes.
Reduce your sugar intake
Sugar is unfortunately very unhealthy thanks to a lack of nutrients and a high number of calories. If you eat too much sugar , you risk gaining weight. Some studies have shown that those who consumed more sugar tended to have more visceral fat.
Sugar contains around 50 percent fructose. This simple sugar is metabolized by the liver and, when consumed in large quantities, can be converted to fat by the liver, which in turn increases visceral fat storage.
Eating less sugar, as well as fructose, can be an effective way to reduce annoying belly fat. Eat more fresh foods, such as fruits, fresh vegetables, and lean meat and fish.
Eat a high protein diet
Protein is the most important nutrient for breaking down fat. So if you add more protein to your meals, you’ll feel full longer because, as with soluble fiber, the level of the hunger hormone ghrelin is lowered.
More protein can help boost your metabolism, which leads to weight loss and a breakdown of belly fat. To increase your protein intake, add a source of protein to each of your dishes whenever possible. Dairy products or legumes, for example, are suitable for this.
Drink less alcohol
Drinking too much and too often can affect your health and your waistline as well. Drinking too much alcohol can cause the fat to become stored in the body as visceral fat. This can often be related to a larger waist size, one of the markers for too much belly fat.
Getting enough sleep is important
A healthy sleep schedule is very important to your health. Because if you sleep too little, you increase your risk of excess visceral fat. The reverse is also true: if you get enough sleep, you can reduce your percentage of visceral fat.
If you have trouble sleeping, e.g. not being able to stay asleep or still feeling exhausted, try doing calming activities before going to bed, e.g. meditation, yoga or read a book. Another option is to take a magnesium dietary supplement, which, among other things, helps relax the muscles.
Many people are plagued by stress or anxiety. Stress can stimulate the adrenal glands, causing them to release more of the stress hormone cortisol. Studies show that excess cortisol is responsible for increased visceral fat storage.
Increased stress can also cause you to eat more, which only makes the belly fat problem worse. In order to reduce or even avoid stress, you can use tried and tested strategies to reduce stress, for example yoga or meditation. But also spending more time with friends and family has been shown to reduce stress levels.
Try intermittent fasting
Intermittent fasting is a great way to lose weight. With intermittent fasting, you are not limited in what food you choose as it is more about when you eat.
If you try intermittent fasting, you will eat fewer meals and also fewer calories. In this form of fasting, phases in which food is consumed normally are followed by periods in which nothing is eaten.
The periods of time can vary as required – for example, there is the option of eating meals within 8 hours , but 6 or 4 hours are also possible. Intermittent fasting can also reduce belly fat.
Knowledge to take away
The visceral fat can promote long-lasting inflammation, leading to an increased risk of chronic disease. Eating a healthy diet combined with more soluble fiber can help reduce visceral fat by reducing hunger hormone levels, among other things.
The unhealthy sugar can increase the storage of visceral fat. So try to eat more fresh foods to eat less sugar and thus reduce belly fat.
More protein can help you lose weight and visceral fat. If possible, incorporate a source of protein into each of your meals. Drinking too much alcohol can promote the storage of visceral fat. So limit your amount of alcohol to avoid this.
At least seven hours of sleep are necessary to maintain stable health. Also, getting a good night’s sleep can help reduce visceral fat.
Chronic stress has been linked to the accumulation of visceral fat. Therefore, try to reduce stress with proven strategies or, if possible, not to let it arise in the first place. Intermittent fasting can help you reduce belly fat.