Abdominal fat is a form of fat that occurs deep within your abdomen and surrounds your important organs. It’s difficult to tell how much visceral fat you’ve got by looking at it. Visceral fat isn’t the sort of fat that you can pinch. It’s the kind of hidden, nestling type that wraps itself around our internal organs, which we can’t reach or see. That’s why when it comes to weight reduction, we need to give it special care.
Your genetics and physical make up may influence your capacity to keep visceral fat at bay, which means you don’t have complete control over how much you have. That does not imply that you cannot do anything to minimize it.
If you have abdominal obesity, you might want to get your visceral fat tested. It may be making things more difficult than they need to be — especially if you’re trying to lose weight. Continue reading to learn more.
1 — Intermittent Fasting
Intermittent fasting is a growing trend that is gaining a lot of attention. It’s a nutritional plan that incorporates eating and fasting cycles. There are several types of intermittent fasting to choose from, depending on your lifestyle and food preferences.
The ideal approach to get rid of visceral fat is to embrace a nutritious diet and practice intermittent fasting. According to a recent 2022 research, individuals may lose weight, especially visceral fat, by following intermittent fasting.
Leptin hormone helps people maintain a healthy weight by modulating food intake and energy expenditure via signals to the hypothalamus and other brain regions. Intermittent fasting has been found to aid in fat reduction, particularly in the belly and trunk, as a result of its modest energy restriction. The leptin/adiponectin hormone may improve as a result of weight loss, allowing you to manage your appetite better.
As a result, intermittent fasting may be beneficial for reducing waist circumference.
2 — Aerobic Exercise
Aerobic activity increases peak oxygen consumption, which is connected to body fat percentage; it’s also a good fat-loss technique, especially for belly fat reduction.
150 minutes of moderate aerobic activity per week is said to decrease the risk factors associated with metabolic syndrome. A 12-week study published in The Lancet found that even when participants didn’t count their calories, moderate exercise helped them lose weight.
If you’re overweight and want to reduce weight while reducing abdominal fat, strenuous high-intensity activity should be your go-to.
Some simple and effective aerobic exercises to reduce abdominal fat are;
Swimming, jogging, fast walking, cycling, and running are all excellent sources of exercise.
Adding these workouts to your routine not only helps you reduce abdominal fat, but it also has a positive impact on your general health.
3 — Diet Modifications
You can also use nutritional changes to get a flat stomach;
Sugar and sweetened beverages should be avoided. Sugar-sweetened beverage consumption has been linked to visceral fat accumulation.
Reduce carbohydrates to help you lose weight. Carbohydrate restriction is especially beneficial in reducing body fat, distribution, and glucose metabolism.
Increase the amount of protein in your diet. By boosting your metabolism and lowering your appetite, this may help you lose abdominal fat.
Plan your meals in advance. Following a high-protein, low-carb diet alone might not be sufficient; keep track of your meals and prepare ahead to develop mindful eating.