No matter how many crunches you do, getting rid of stubborn belly fat might be difficult. Extra weight around the middle might be challenging to lose, but it is essential to understand the differences between our various body fats and how they're stored. "We have two types of fat: subcutaneous fat on the outside and visceral fat on the inside. While some visceral fat is necessary to protect our organs, too much can be dangerous and contribute to Type 2 Diabetes, cardiovascular, metabolic, and non-alcoholic fatty liver disease "Binay Curtis, NTP, Nutritional Therapy Practitioner, adds. Heath spoke with several professionals who shared their tips for reducing visceral fat. Read the six life-saving tips.
1. Sleep
Who doesn't enjoy a restful night's sleep? Getting your 8 hours of sleep every night, according to Kristina Hendija, MD, can help you lose visceral fat. "One of the practices that can create visceral fat is staying up all night or not getting enough sleep. Although there is no direct link between the two, lack of sleep leads to improper eating habits, which can lead to the accumulation of visceral fat in our bodies. It's critical to avoid staying up all night or, at the very least, to try to get a good night's sleep."
2. Avoid Processed Foods
While processed meals may be tasty, they aren't good for your waistline. "Any raw agricultural commodity that has been subjected to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging, or other procedures that modify the food from its natural state," according to the United States Department of Agriculture (USDA). Stop eating anything processed, advises Dr Hendija. "Visceral fat is also caused by a diet high in processed foods. Because processed foods lack complex carbohydrates that are difficult to digest, you are more likely to overeat and acquire weight and fat. Processed food isn't entirely terrible, but it should be controlled and balanced with a diet rich in complex carbohydrates and nutritious components."
3. Keep Your Blood Sugar Stable
According to Haylie Pomroy, a Registered Wellness Consultant, #1 New York Times bestselling author, leading health and wellness entrepreneur, celebrity nutritionist, and motivational speaker, balancing our blood sugar is not only good for energy levels, mood, and brain health, but it can also help with shedding unwanted visceral fat. "Keep a stable blood sugar level throughout the day. There will be no fasting. Eat 30 minutes after waking up and every 3-4 hours during the day."
4. Eat three meals per day
According to Pomroy, "Every day, eat three whole-food meals and two snacks. Each meal should include twice as many vegetables as it does protein. These plant enzymes will assist in the breakdown of visceral fat storage."
5. Have a Healthy Balanced Diet
When it comes to fighting visceral fat, Pomroy explains why eating a nutritious diet is essential. "When it comes to visceral fat, I recommend a weekly diet that alternates between high glycemic days rich in fruits and complex carbs, days rich in lean protein and alkaline veggies, and days rich in healthy fats to close the week. This type of rotation helps the body dissolve visceral fat."
6. Stay Active
"Visceral fat is caused by a lack of overall cardio in the body," explains Dr Hendija. "The most major contributor to fat accumulation in the body is a inactive lifestyle. Losing weight is the only approach to get rid of visceral fat. Because visceral fat can't be targeted, there's no method to get rid of it. It's critical to develop good habits that can assist you in losing weight and living a healthier lifestyle."
