How To Shed Visceral Fat

Reema Abdullah | August 11th, 2020

Some body fat is good, but too much can be dangerous. There are two types of belly fat, subcutaneous fat and visceral fat. Belly fat can also be subcutaneous fat stored under the skin. The type of fat in the arms and legs can be subcutaneous. Visceral fat is much harder to see. It can be analyzed through an MRI scan. Typically, healthy levels of visceral fat are just beneath 13. If your measurement ranges between 13 to 59 a lifestyle change is necessary. If you have a lot of subcutaneous fat you most likely have a lot of visceral fat.

Visceral fat can cause many different health problems such as insulin resistance, diabetes, and prediabetes. Among other diseases that can develop due to excess visceral fat include: stroke, breast cancer, type 2 diabetes, Alzheimer’s disease, and colorectal cancer.

Fortunately, if you’re carrying a little bit extra visceral fat there’s good news for you. Visceral fat is extremely receptive to exercise, diet, and life style change. When you lose fat, you do lose some visceral fat as well.

1. Don’t Skimp On Exercise
You should aim to exercise for at least 30 minutes per day. You can go for a brisk walk, jog, or swim. Cardio is a key element in eliminating visceral fat. A combination of strength training and cardio can provide you with optimal results.

2. Eating A Healthy Diet
Eating a healthy diet consists of staying away from junk food and empty calories. You don’t have to go on fad diets or significantly cut your caloric intake. You just need to stick to eating whole foods like lean meats, fruits, vegetables, and whole grains.

3. Don’t Smoke
Smoking is bad for many reasons. It can cause tooth decay, decrease cardiovascular health, and bring about an onslaught of diseases.

4. Put Down The Sugary Drinks
Sugary drinks may be delicious in the moment. They have no nutritional value and typically consist of high amounts of high fructose corn syrup.

Next Article
  • 4 Ways To Switch Up Your Fitness Routine

    It can get boring to do the same repetitive routine after a while. Your body also will get used to the same movements and you will see slower rates of progress. There are many ways to switch up your routine that can include adding equipment and trying new moves. Try incorporating these tips into your...

    Read More
  • How To Overcome Adversity

    You may have passed a period in your life that was extremely hard and you had to face a difficult situation. You can even be training for a competition and the obstacles you face each day can damper your motivation and drive. Facing adversity is part of being human – it has literally enveloped the...

    Read More
  • How To Take Your Measurements

    Stepping on the scale is one way to track your progress along your fitness journey. It actually is not that effective because it does not tell you the break down between fat and muscle, it simply displays a number. To get a better idea of your progress and improvements, taking measurements is a much more...

    Read More
  • How To Keep A Health Journal

    Let’s be honest, many of us wander from diet to diet looking for results and quickly changing to the next diet when we don’t get the results as fast or as effective as we would like to see. You might even go from gym equipment to gym equipment, with no real plan of attack at...

    Read More
  • Stay Lean For The Summer

    With summer being right around the corner, it’s no better time to get and stay lean for the outdoor, bikini-clad activities. There is nothing wrong with wanting to look leaner and slimmer for summer time. Swimming, hiking, and other activities require a certain level of fitness. 1. Lower Your Carb Intake Focusing on foods that...

    Read More
  • Sound Sleeping 101

    Often times, sleep is a very neglected part of your overall well-being. Sleep is the time your body takes to repair itself and be fit. The negative side effects of sleep loss are slow mental cognition, weakened immunity, depression, short temper, moodiness, increased risk of accidents, memory loss, and forgetfulness. The average individual needs 8...

    Read More
  • Emotional Balance

    It is a very trying time for individuals all over the globe. The fear of sickness can take an emotional toll on you. Worrying, stressing, and experiencing emotions of fear over a virus can cause a lot of emotional turmoil. Especially if you have a family member or friend who has fallen under the illness,...

    Read More
  • Protein 101

    If you exercise frequently you have probably heard about the importance of protein in your diet. It could have been from a muscled juice head from your gym – but believe it or not you need to supplement a fair amount of protein to see the results you are working towards. Protein is composed of...

    Read More