Let’s face it, we all wish we could have a bit less belly fat.
Not only because of the way it looks externally, but also because it can play a serious villain role on your health.
Belly fat — also known as visceral fat, can cause an unwanted pooch around your waistline and lead to health problems such as heart disease, high blood pressure, diabetes, and other health risks.
So let’s not waste any time getting into this topic!
What is visceral fat?
Visceral fat is not the typical type of fat that covers your abdominals.
That type of fat is referred to as subcutaneous fat.
Visceral fat is located deeper in your belly underneath the abdominals to provide a cushion between your abs and your organs such as intestines, stomach, and liver.
Now, not all visceral fat is bad.
That’s right, we do need some visceral fat in order for our organs to be protected and supported.
So how much visceral fat is A-okay?
Research suggests that about 10% visceral fat is a healthy amount. When you start to exceed that number by too much, the excess fat can begin to cause health problems.
Quickest ways to lose visceral fat
Here are some of the most proven ways to get rid of visceral fat!
Get enough sleep
Sleep to lose fat? That’s right!
While it may sound too good to be true, sleeping is one of the most important things our bodies need in order to function properly.
When we sleep well, our metabolism and hormones are able to function optimally in addition to letting our bodies recover well.
However, if we don’t get enough quality shut-eye, our bodies will produce an excess amount of cortisol which is a stress hormone.
Heightened levels of cortisol are linked to an increase in appetite which can cause you to overeat and gain more weight.
Additionally, not getting proper recovery will make it more difficult to carry out exercise on a regular basis.
Be sure to get 6-8 hours of quality sleep per night!
Consume more dietary fiber
Consuming foods with plenty of dietary fiber has been found to be a solid strategy to losing belly fat.
Foods that contain a high fiber content tend to be more satiating and are likely to keep your body feeling full for longer periods of time.
These foods also tend to be more nutritious and contain low calorie amounts!
Foods that contain high dietary fiber:
- Whole grains
Add some of these to your diet and let it work it’s magic!
Regular exercise is a surefire way to eliminate visceral fat!
Not only will regular exercise burn calories and kickstart your metabolism, it will also keep your cardiovascular system strong.
Aim to exercise 5-6 days per week and make sure to get at least 30 minutes of cardio per day.
Try to choose an activity or workout that you enjoy so that you can stay consistent without having to exhaust your will power everyday.
Whether you like to do yoga, jog, play sports, swim, jump rope, or any other physical activity, they can all be excellent for losing belly fat and getting your fitness back on track!
Consume less junk food
This includes pizza, doughnuts, fried foods, and any other foods that are calorie-dense and lack nutritional value.
This isn’t to say that you can NEVER eat these foods, though.
Having them from time to time in moderation is completely fine.
It’s probably best that you do have them every once in a while so you don’t go crazy!
However, for the most part you should avoid these foods as they are high in calories, sugar, and saturated fat which are all key components of fat buildup.
Consuming these on a regular basis will severely hinder your goal of losing visceral fat.
Try a low-carb diet
Many people all over the world have had great success with low-carb diets when it comes to losing belly fat.
Replacing the lower carb amount with protein sources can curb your hunger and make it much easier to control your appetite.
Committing to a low-carb diet can also lead to improved cholesterol levels.
These are the absolute best ways to shrink your waist and lose that visceral fat!
Implementing some — or all, of these techniques will definitely help you get healthy and fit.
Try some of them and give us your thoughts!
Goss AM, Goree LL, Ellis AC, Chandler-Laney PC, Casazza K, Lockhart ME, Gower BA. Effects of diet macronutrient composition on body composition and fat distribution during weight maintenance and weight loss. Obesity (Silver Spring). 2013 Jun;21(6):1139-42. doi: 10.1002/oby.20191. Epub 2013 May 13. PMID: 23671029; PMCID: PMC3735822.