Making key changes to your diet, as well as doing the right types of exercises, may lower your levels of visceral fat. Visceral fat responds to the same kinds of diet and exercise strategies that can help you lose excess pounds and lower total body fat. A weight loss of five to 10 percent of your total body mass may be helpful in decreasing your stores of visceral fat.
Aerobic exercises burn total calories and can help reduce overall body fat. Summary Strength training can be a significant strategy for losing weight, and it can aid in the reduction of belly fat. Try Strength Training Strength training may help lower body weight, as it is focused on building muscle, which burns more calories than fat. Because muscles are metabolically active, you will continue burning calories after working out, thus, reducing total body fat.
Because muscles are more metabolically active than fat, the more muscles you have, the more calories you will burn at rest. The more muscle you have, the more fat you will burn. Losing muscle also reduces how quickly your body uses calories, which may make maintaining a healthy weight harder.
Your muscle mass may decline a bit as you get older, and your body fat increases. If you overeat and under-exercise, it is possible you will gain excess body fat – including belly fat.
If your waistline is more than 40 inches in men or 35 inches in women, according to the Journal of the American Medical Association, it is a sign you are carrying too much stomach fat, even if you are relatively healthy and in general good health. It is no secret that stomach fat is especially hard to lose, and excess fat around the middle is problematic, since it encircles and impacts your internal organs.
Even if you are eating well and exercising, losing belly fat can still be an uphill battle. You can tone your abs by doing crunches or other targeted abdominal exercises, but simply doing those exercises is not going to make your stomach fat disappear. Simply put, you cannot reduce fat in one place, which means that doing endless crunches is going to accomplish very little in terms of getting rid of your stomach. Spot exercises like the Sit-Up will bulk up the muscles in your abdomen, but they wonat target the fat in the gut.
Losing fat in this area can be tough, but there are several things you can do to cut back on excess belly fat. There are various abdominal exercises that you can perform to build muscle as you lose fat. Cardio exercises like walking will not only help you burn fat, they are also excellent for helping you build aerobic fitness.
Aerobic exercises of 30 minutes or longer, as well as high-intensity interval training, otherwise known as HIIT, may be effective methods to reduce visceral fat. Research in 2011 suggests high-intensity interval training can decrease body fat more efficiently than other types of exercise. HIIT has been proven to help remove belly fat, as well as increase your overall conditioning, as the variety in movements and intensity helps keep your body in a state of fat-burning mode.
Exercises that raise the heart rate and sweat make you lose fat in general – both visceral fat and the subcutaneous fat beneath the skin. Studies show you can help cut down on your visceral fat, or prevent it from growing, by doing both aerobic activities, like walking briskly, and weight-training exercises.
In one study from the University of Alabama, Birmingham, dieting women lost 24 pounds on average and reduced visceral and subcutaneous fat, both with or without aerobic or strength-training exercises. Researchers at Harvard University tracked over 10,500 men for 12 years, finding that those who added 20 minutes of resistance training to regular aerobic workouts gained less aging-related abdominal fat than those who punched the treadmill. A smaller study published in Exercise Nutrition and Biochemistry found that women with obesity who did a walking program of 50-70 minutes three days per week for 12 weeks dramatically reduced visceral fat, compared with a sedentary control group.
Even when you are not losing weight, exercise can decrease your visceral fat, according to a 2020 study published in Nutrients. Lifestyle changes including diet and exercise will help to encourage use of visceral fat, lowering the risk factors of developing heart disease. While no single food will make your visceral fat disappear on its own, there are some foods that may help reduce your visceral fat. Taking healthy fats instead may help decrease total body fat, with a number of benefits.
Eating healthful fats such as extra virgin olive oil, avocados, and walnuts, or fermented foods such as kimchi, live yogurt, and miso, may benefit insulin balance, gut bacteria, hormones, and weight control. You can boost your healthy fat intake by adding some chopped avocado to your salads, enjoying wild salmon twice per week, and having some peanut butter with a snack or a post-workout smoothie. Adding healthy fats, either as monounsaturated fats or polyunsaturated fats, may make you feel more satisfied at meals.
When you adopt healthier habits and eat real foods, fat loss often follows as a natural side effect. If you want fat loss, you need to eat fat…the right fat, that is. Regardless of whether or not you are trying to lose weight, it is good idea to limit trans fats.
Even if you are not really adding any weight, you may see an increase in your waistline of inches, because your visceral fat is pushing up against the solid walls of your abdomen. Where you tend to gain fat depends on your genes, hormones, your age, birthweight (smaller babies more easily add abdominal fat later in life), and if you have had children (women who have had children tend to have more visceral fat than women who have not).
Several studies suggest a high-protein diet burns belly fat and helps you keep it off. Researchers have found that different types of bacteria play a role in weight regulation, and having the right balance may help weight loss, including belly fat loss. Research suggests that fiber may lower your risk for type-2 diabetes – a condition linked to accumulation of visceral fat and excess body fat – and may help regulate blood sugar.
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