8 ways to reduce visceral fat

Visceral fat is excess fat that accumulates in organs such as the pancreas, heart, intestines, stomach, and liver. Accumulating too much visceral fat can lead to high blood sugar and increased secretion of inflammatory cytokines. Too much visceral fat is also a risk factor for a number of chronic diseases such as type 2 diabetes and fatty liver, which negatively affects health. Some of the ways below contribute to reducing visceral fat and eliminating excess fat in the abdomen.

Eat lots of soluble fiber: Soluble fiber absorbs water and forms a gel that slows down the digestion of food. It creates a feeling of fullness quickly, helps you eat less, reduces calorie absorption, and can promote weight loss and visceral fat loss. Sources of soluble fiber are found in fruits, green vegetables, legumes, oats, and barley.

Avoid foods containing trans fats and sugar: Trans fats, found in some margarines, cheeses, and shortenings, are linked to inflammation, heart disease, insulin resistance, and visceral fat accumulation. Read ingredient labels carefully and avoid products containing trans fats. Sugar can contain fructose, consuming too much can lead to the accumulation of visceral fat, increasing the risk of some chronic diseases. Reducing your carb intake is also beneficial for reducing visceral fat.

Control your alcohol consumption: Drinking too much alcohol can lead to belly fat accumulation, increasing the risk of storing excess fat around the waist. Women should not drink more than one glass of wine a day, and men should not drink more than two glasses.

Prioritize protein: Protein is an important nutrient that helps replenish energy, increase muscle, and support weight control. High protein intake increases the release of the satiety peptide YY hormone, limiting appetite.

Protein also increases metabolic rate, contributing to maintaining muscle mass during weight loss. People who eat more protein tend to have less visceral fat than people who eat less protein. Good dietary protein sources include meat, fish, eggs, milk, whey protein, beans and bean products.

Reduce stress: Stress stimulates the adrenal glands to produce cortisol, also known as the stress hormone. High cortisol levels increase appetite and promote fat storage in the body’s organs. People with larger waistlines tend to produce more cortisol. Some stress-reducing activities include walking, meditation, yoga, cycling, and talking with friends.

Do exercise: Exercise is an effective way to improve health, burn calories and lose fat. If you are facing visceral fat accumulation, you should exercise at least 60 minutes a day and maintain it regularly throughout the week.

Aerobic exercise (cardio) is a fast, effective weight loss method that helps reduce belly fat and visceral fat on the body. Resistance training with weight training or strength training also helps maintain and increase muscle mass.

Get enough sleep and relax: Sleep is important for many aspects of health, including weight. Not getting enough sleep increases the risk of obesity, increasing belly fat and visceral fat. Adults should sleep at least 7 hours every night.

Eat fatty fish regularly: Fatty fish can be a nutritious addition to a balanced diet. Because fish is rich in high-quality protein and omega-3 fats, it helps the body protect against chronic disease. Omega-3 fats in fatty fish help reduce visceral fat and control fatty liver. Adults can eat 2-3 meals of fatty fish per week. Good fatty fish such as salmon, herring, sardines, mackerel, and anchovies. Vegetarians can supplement plant-based omega-3 from algae and seaweed.