How To Lose Visceral Fat

Visceral Fat: The Basics

Visceral fat is deep fat that is stored in the abdomen, surrounding your organs. A large waist or belly bulge is a telltale sign that you have too much visceral fat. It increases inflammation in the body and is linked to a multitude of health problems. Excessive visceral fat can lead to diabetes, high blood pressure, high cholesterol and increased risk for heart disease. It has also been linked to some types of cancers, stroke, Alzheimer's disease and dementia. Therefore, it is no wonder that many people are trying to find out how to lose visceral fat. Lose visceral fat by following the tips below.

Diet

Dietary changes are the most significant step when it comes to learning about how to lose visceral fat. Reduced calorie intake, along with healthy eating, is key. It is important to cut processed foods and refined sugars. Also, watch out for white flour, taking white bread, bagels, crackers and cookies out of the picture.

Make sure that you eat the right type of fats. Limit saturated fats, which are found in animal fats, palm oils and processed snacks, and cut trans fats from your diet. Look for monounsaturated fat, as are found in avocado and olive oil, and polyunsaturated fats, found in sunflower oil, nuts and fish. Focus your diet on vegetables, lean protein, fruits and complex carbohydrates.

Exercise

Along with eating right, exercise is essential to achieving any fat loss goals. In order to lose deep fat, step up your workouts and opt for high intensity regimens. Aerobic exercise has the most impact on visceral fat, so go running, biking or do any exercise that gets your heart rate up. Perform vigorous exercise for at least 30 minutes, five days each week.

Manage stress

Managing your stress can help when you are trying to lose extra weight. Your body releases cortisol when you are under stress, and this stress hormone causes your body to retain fat cells. Cortisol is definitely not helpful to people trying to shed unwanted fat.

In addition, people tend to eat more high-calorie and high-fat foods when they are stressed. Relaxing exercise, yoga, meditation and deep breathing techniques can be helpful. Learn about coping skills and other tools that can help you manage your stress.

Get enough sleep

In your journey to shed unwanted fat, it is important to get the right amount of sleep each night. Be sure to get seven to eight hours of quality sleep each night. Exercise during the day will also aid you in getting better sleep. Additionally, Sleep is important in affecting how people handle stress.

Undertaking a weight loss goal requires some patience and persistence, but it is possible to lose visceral fat. Concentrate on living a healthy lifestyle with exercise and eating right. Visit us to read more on visceral fat.

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