How to lose visceral fat: Following this eating pattern could reduce the harmful belly fat

How to lose visceral fat: Following this eating pattern could reduce the harmful belly fat

Fat comes in two forms – subcutaneous and visceral, the former is the type of fat you can pinch and the latter lies deep below the surface, near vital organs such as the heart, liver and intestines. Its close proximity to these vital organs means carrying an excess amount of it can raise your risk of developing potentially deadly complications such as heart disease.


  • How to get rid of visceral fat: Five key dietary tips

Luckily, making positive lifestyle decisions can reduce your risk of developing the harmful belly fat and sticking to certain diets has been shown to attack visceral fat.

A lesser-explored but equally as important area of focus is how often you should eat to banish the harmful belly fat.

Intermittent fasting may hold the key to visceral fat loss.

Intermittent fasting describes an eating pattern that involves cycling between periods of eating and fasting.

In contrast to regular dietary plans, intermittent fasting does not restrict any foods – it simply focuses on when you should eat them.

The logic behind an intermittent approach to eating is that it will generally make you eat fewer meals and, in turn, fewer calories.

Research investigating the link between intermittent fasting and visceral fat suggest it may help to reduce the harmful belly fat.

In fact, a large review of studies found that following an intermittent fasting style of eating helped reduce visceral fat by four to seven percent over a period of six to 24 weeks.

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Of course, certain foods groups may offset the progress achieved by intermittent fasting if they are particularly unhealthy.

Studies have shown, for example, that people who eat more added sugar tend to have more visceral fat.

Added sugar contains roughly 50 percent fructose, a simple sugar that is metabolised by the liver.

In large amounts, fructose can get turned into fat by the liver – this may increase visceral fat storage, research revealed.


  • How to get rid of visceral fat: Five key dietary tips

As a result, cutting down on added sugar and fructose may be an effective way to lose visceral fat.

For example, in a study in 41 children aged nine to 18, scientists replaced fructose in their diets with starch that provided the same amount of calories.

They found that this simple change reduced liver fat by 3.4 percent and visceral fat by 10.6 percent in just 10 days.

Slashing added sugar intake should form one part of a multi-pronged approach to reducing visceral fat and for optimal results, excising regularly is advisable.

As Harvard Health explains, engaging in regular moderate-intensity physical activity — at least 30 minutes per day (and perhaps up to 60 minutes per day) is a great starting point if you are looking to combat visceral fat.

Numerous studies have shown that aerobic exercise can help you lose visceral fat.

For example, an analysis of 15 studies in 852 people compared how well different types of exercise reduced visceral fat without dieting.

They found that moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting.

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