Because of the dangers posed by visceral fat, we need to be aware of the diet, physical activity pattern, lifestyle and related other issues that can help to lose visceral fat. This fat is located around the internal organs in the abdominal region of the body around liver, pancreas and intestines and it cannot be identified from outside. Therefore what you need to do is to make sure that you follow a proper way of life specially in selecting your diet plan and daily working style.
It is an established fact that existence of a certain amount of visceral fat is common in human bodies. Adverse health conditions result in whenever the amount reaches to a dangerous level. In most cases, people who are suffering from Obesity get affected with these diseases very easily. This fat acts like a hidden killer. Often there are people or patient who look slim and healthy from their outlook but in reality may suffer from visceral fat inside their bodies. Major health diseases that occur due to visceral fat include 1) Heart disease, 2) Type 2 diabetes, 3) Breast cancer, 4) Colorectal cancer, 5) Alzheimer's disease. Moreover, adverse health conditions because of the existence of visceral fat include 1) Inflammatory markers that circulate in human blood stream, 2) Serious irregularities in the production level of important body hormones such as Insulin, Testosterone, and Leptin, 3) Unexplained pain or discomfort in the abdominal area of fatty people.
Best Way to Reduce and Lose Visceral Fat
There are measures that you can take to check and control visceral fat at a reduced level so that it doesn’t pose any threat to your health. But most of them revolve around following important factors:
- Balanced nutrition plan
- Exercise amount and intensity
- Personal motivation
- Avoiding specific foods and beverages
The best strategy here is to take into account all of these factors and combine your efforts. In this way you can ensure that you are providing with a very strong effort in losing visceral fat. Without a strong and steady approach it is tough to lose visceral fat from your body.
With your effort to lose visceral fat you need a healthy and balanced nutrition plan. Limit your daily fat intake to 20 to 30 percent of the total calories. You need to keep the saturated fat such as animal fats and processed snacks/desserts to less than 7 percent. Also totally avoid trans-fats. Include fresh vegetables and fruits. Lean protein and complex carbohydrates i.e. beans, lentils and grains are best sources for energy and fiber. Also include monounsaturated fats, or “good fats” that can be found in olive oil or sesame oil. Vegetable oils from coconut, sunflower, avocado can also be considered.
Exercise Amount and Intensity
Exercise amounts and their intensity can decide a lot. Keep 30 minutes each day for doing exercise. You can burn calories with exercise that ultimately helps you lose your weight. Note that, a weight loss of 5 to 10 percent of the total body weight reduces visceral fat stores. In this case you need to consume less calories than you burn. Apart from exercise, you can also consider circuit training, walking, biking or other activities to raise your heart rate up. These types of exercise and activities reduce total abdominal fat that includes visceral fat.
Weight loss requires time and motivation. Motivation is perhaps the most important part in the healthiest weight loss diet planning. If you have good motivation in your effort to shred extra weight and fat from your body then you will achieve the expected results. Required changes in lifestyle and food choices are necessary to achieve healthy changes in body weight.
Avoiding Foods and Beverages
You have to avoid certain foods and beverages from your eating habits and diet. Avoid foods that contain chemicals. These are toxic. Always try to consume high plant-based diet. Eat raw vegetables such as Salads that include raw fruits and vegetables. Salad contains important enzymes that are absolutely necessary for healthy metabolism. Avoid alcohol and similar drinks and beverages. Lose weight as much as possible. Reduce your stress. Above all, sleep for adequate amount of time.
Last update: April 24, 2017 08:44:22 pm