Content

• Steps
• Advice
• Warning

Fat is found in many places on the body, around the hips and thighs, waist or on many other body parts. However, there are many types of body fat, which are subcutaneous fat and visceral fat. Subcutaneous fat is the layer of fat located just below the skin and usually does not affect your health. Visceral fat, on the other hand, is fat found in and around various organs of the body, especially in the abdomen. Visceral fat surrounds the stomach, liver, and intestines and is very unhealthy. Visceral fat, through metabolism, produces substances that are harmful to the body. It has also been linked to insulin resistance (which leads to type II diabetes), heart attack, stroke, high blood pressure and several cancers (such as breast and colon cancer. ). This is dangerous, but visceral fat can still be controlled and reduced through changes in diet and lifestyle.

Steps

Method 1 of 3: Changing Eating Habits

1. 

   
   
   Keep track of total fat. Dietary fat should be limited to 20-30% of total calories, equivalent to 40-70 g of fat per day (based on a 2000 calorie diet). A high fat content may increase the risk of weight gain or visceral fat intake.
   • Completely eliminate trans fats. Trans fats are artificial fats and have been shown to harden arteries and increase visceral fat.
   • Reduce saturated fat intake to 7% of total calories. While saturated fat doesn't have the same negative health effects as trans fats, it's best to keep your saturated fat intake down to the proper level. In general, you should limit saturated fat intake to 15-20 g per day (based on a 2000 calorie diet).

2. 

   
   
   Fat consumption is beneficial for heart health. In addition to keeping track of your total fat intake, you also need to consume fats that improve heart health and support visceral fat loss. Certain types of fats, such as monounsaturated fatty acids (MUFAs), have been shown to help reduce visceral fat.
   • MUFAs are found in foods such as: olive oil, canola oil, peanut oil and sesame oil. In addition, MUFA is also found in avocados and nuts.
   • Incorporate 1-2 servings of healthy, high-fat foods into your daily meal.

3. 

   
   
   Limit your carbohydrate intake. Research shows that a low-carb diet is an effective way to lose visceral fat. Therefore, you should reduce the amount of carbohydrates in your diet to stimulate visceral fat loss.
   • Carbohydrate-rich foods include: breads, rice, pasta, cookies, tortillas, bagels, sweets and sugary drinks. You should limit your intake of these foods to a maximum of 1-2 servings per day.
   • Foods such as animal milk, starchy fruits and vegetables contain carbohydrates, but they are also rich in other beneficial nutrients like protein, fiber, vitamins and minerals.
   • Minimize your intake of carbohydrates from sweets and sugary drinks.

4. 

   Get enough fiber every day. Research shows that people who get enough fiber each day have a lower amount of visceral fat (and it is easier to lose visceral fat). Women should get 25 grams of fiber, men should get 38 grams of fiber per day.
   • In addition to nut foods like bread, rice, or quinoa, you can get significant sources of fiber from fruits and vegetables.
   • Fruits with high fiber content include apples, blackberries, red raspberries, and pears.
   • Fiber-rich vegetables such as legumes, artichokes, spinach (spinach), broccoli, and cabbage.

5. 

   Keep track of your total calories. A low-calorie and moderate-calorie diet will help support visceral fat loss. In general, men should consume about 2000-2500 calories per day, women should consume about 1600-2000 calories per day.
   • Each person's total calorie intake can vary, depending on metabolic capacity, muscle mass, gender, age and activity level.
   • Note that a low-calorie diet alone will have very little effect on visceral fat. However, when combined with exercise, a low-calorie and moderate-carbohydrate diet is best for reducing visceral fat.
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Method 2 of 3: Incorporating Lifestyle Changes to Reduce Visceral Fat

1. 

   Do cardio exercises. Cardiovascular exercises are one of the most effective methods to lose visceral fat. You should do 150 minutes or 2.5 hours of moderate intensity aerobic exercise per week to help lose visceral fat.
   • Aerobic activities include exercises such as: walking, jogging, swimming, cycling or hiking.
   • Exercising for more than 150 minutes per week as recommended can help you reach your visceral fat loss goals faster.

2. 

   Combine strength training exercises. Weight lifting and resistance training are also an important part of your training routine. Set aside 1-2 days a week for strength training exercises.
   • Strength training includes activities like: lifting weights, doing Pilates or muscle exercises like push-ups or crunches.
   • Note that Spot Training (training to lose fat in a specific location) does not remove visceral fat. To lose fat, diet and cardio are the most important factor. However, the more muscle you build through strength training, the more calories you will burn.

3. 

   Do many different exercises. Try a variety of exercises to make them more enjoyable and motivated. In addition, doing many different exercises will help avoid overtraining or overusing a certain muscle group.
   • If you don't feel like working out in the gym, try dance classes or a sports group. When you feel excited, it will be easier to pursue the practice.
   • Try incorporating some outdoor activities like hiking, kayaking or biking.
   • Always keep the last goal in mind to stay motivated to stick with your exercise routine.

4. 

   Go to bed early. Adults should get at least 7-9 hours of sleep each night. Sleep is essential to overall health. Research shows that people who sleep less than 6 hours per night have higher visceral fat. It's best to go to bed early to get a good night's sleep.
   • Turn off all electronic devices such as televisions, cell phones and computers at least 30 minutes before bed.
   • Turn off all the lights in the room before going to bed. Even a small amount of light can disrupt sleep.

5. 

   Quit smoking and alcohol. Smoking cigarettes and drinking alcohol both increase visceral fat in the body. Therefore, you should quit smoking and not drinking alcohol to help reduce visceral fat, while helping to lose weight and improve overall health.
   • If you need help quitting smoking, talk to your doctor for more help. Your doctor can prescribe medications or come up with a plan to help you quit smoking more effectively.
   • Limit alcoholic beverages. At the maximum, women should consume only 1 serving of alcohol per day and men should consume only 2 servings. However, it is best to stop drinking alcohol if you want to lose visceral fat.
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Method 3 of 3: Monitor Visceral Fat Loss Progress

1. 

   Measure your waist size. Waist circumference is a measure of the risk of obesity, metabolic syndrome and other chronic diseases.A large waist size may be an indication of increased visceral fat.
   • To reduce the risk of visceral fat accumulation, women should maintain a waist size below 100 cm and men should stay below 70 cm.
   • To measure your waist accurately, place a non-stretch tape measure around your waist, just above your hip bone. Measure your waist while breathing out, not while breathing in.

2. 

   Weigh yourself every week. Although the ultimate goal is visceral fat loss, you will also need to watch for changes in weight over time. Weight loss while adjusting to your diet and incorporating exercise may be an indication that visceral fat is decreasing.
   • Weigh your weight about 1-2 times per week and at the same time (if possible, do not wear clothes) to help reflect the most accurate weight loss progress over time.
   • The safe process of losing weight (even when trying to lose visceral fat) is to lose 0.5-1 kg per week. This excessive weight loss can lead to nutrient deficiencies or inefficiencies in the long run.
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Advice

• Join an online community for advice and motivation to lose weight.
• Keep a food diary to help highlight foods or times of day that increase visceral fat.
• Exercise Logging to help improve the efficiency of your workout.
• Take a relaxed gym class, such as a group aerobic class, to increase your motivation.

Warning

• Always talk to your doctor before starting a new diet or exercise program. Your doctor will guide and help you create the safest, healthiest and most appropriate exercise program.