February 6th, 2018 | Updated on April 23rd, 2024
Everyone needs some visceral fat for cushioning internal organs, but too much of it can expose you to serious health risks. Visceral fat is the kind of fat that is stored underneath the skin or even deeper around your lungs, liver, heart and other internal organs. This type of fat is metabolized differently than other types of fats, and it can lead to unique health problems.
Some of the health problems that belly fat is known to cause include weakened bones, inflammation, cardiovascular conditions like high blood pressure and stroke, type 2 diabetes, gallbladder issues among women, and certain types of cancers. If you are struggling to get rid of your belly fat, read on for a complete guide on how to do so effectively and naturally.
How to effectively and naturally lose your belly fat
1. Diet plays a key role
If you are keen on losing significant amounts of abdominal fat, then you have to mind what you eat. You can lose a lot of visceral fat at home by avoiding such damaging foods like artificial sweeteners, refined carbs, and fatty snacks. You should also cut back on alcohol consumption or avoid it entirely as it does not only increase the calorie intake but it also it also results in fatty acids being stored in the body.
Consider getting as many plant-based diets as possible. Eat a lot of fruits like bananas, grapes, oranges, pineapples, pears, among others. Leafy greens like broccoli, spinach, cabbage, and kales will also help. Instead of snacking on cookies, and cakes, consider getting small servings of salad throughout the day.
Increase your lean protein consumption. Sources of good protein include lean meat, chicken breasts, cheese, whey, and eggs. Good carbs include oats, whole grains, quinoa, whole grain bread, and pasta, among others. In LifeToLiveIt, you can find out how to combine high-protein foods with low-fat products and make a healthy, daily meal plan to permanently lose your stomach fat.
A study done by Wake Forest Baptist Medical Center found that individuals who took 10g of soluble fiber daily had up to 3.7 percent decrease in visceral fat over a short period. You can get this amount of fiber from fruits like apples, legumes like pinto beans or green peas, or from higher-fiber bread.
You should also choose your sources of fat carefully. Consider sources of essential healthy fats which include nuts and seeds (like soybeans, walnuts, almonds, and flaxseeds), coconut oil, fish oil, real butter, olive oil, avocado, and such fish as sardines, mackerel, tuna, and salmon.
Avoids sweetened drinks and take as many fat-burning beverages as possible. These include ginger tea, green tea, and plenty of water. Also, don’t forget to spice up your meals with a variety of spices like garlic, ginger, turmeric extracts, among other spices.
2. Do exercises regularly
You don’t need to go to the gym to lose belly fat. You can start with simple exercises at home like walking, jogging, jumping a rope, chair squats, running, etc. to help burn the fat. Fitness experts advise that getting at least half-an-hour of moderate exercises at five days per week can help to trim visceral fat significantly.
You may also start doing high-intensity interval training to speed up the fat-burning process. HIIT involves sessions of intense exercises that are followed by short resting periods. However, it is advisable that you see your doctor before starting intensity training. Hiring a personal trainer can also help.
3. Get enough sleep
Did you know that getting enough sleep especially after workouts can help you burn belly fat? Not having enough rest will leave you exhausted and this will hinder your physical performance. Your nervous function, metabolism, and hormone production are also affected when you don’t have enough sleep.
Studies show that sleeping for 6-8 hours every night keeps your stress hormones and insulin levels in check. Sleep helps your body and brain to function at top levels, and while you may not see it, this contributes a lot to efficient burning of belly fat.
4. Relax and relieve your stress
When you are stressed, a hormone called cortisol rises, and this makes your body to not only build up fat but also retain it. Also, high levels of hormone cortisol tend to increase appetite, slow down metabolism, and spark cravings for certain comfort foods.
Do activities that will help relieve your stress. Studies show that meditating, having a soothing bath, breathing exercises, yoga, and getting professional counseling can help reduce stress significantly. Doing these simple things can help you lose an inch of belly visceral fat in just seven minutes.
As noted earlier, too much visceral fat can result in health issues differently from other types of fat. While there is a variety of pills on the shelves that promise you to get rid of the fat quickly, most of them don’t deliver, and some come with incredible health risks. So, consider us.
