7 things to avoid to reduce visceral fat

Visceral fat surrounds important organs in the body, accumulating too much increases the risk of cardiovascular disease, diabetes… Visceral fat is often concentrated in the hips, thighs and abdomen, and can cause Reduced by changing living habits, activities, and eating. To effectively eliminate visceral fat, each person needs to avoid the bad habits below.

Late dinner

Eating dinner late causes excess energy, causing fat accumulation. Eating dinner earlier means you have more time to spend energy on other activities such as walking and light exercise. From there, fat is less likely to accumulate. Have a light dinner with fewer calories, prioritizing easily digestible protein from fish or poultry and fiber and nuts to keep you full longer.

Constantly under pressure and stress

Adults should arrange work, housework and fun activities in balance, avoiding creating stress for themselves. High stress levels increase the risk of inflammation, increase cortisol and lead to fat storage, mainly in the abdomen, around internal organs. Some small activities such as deep breathing, going for a walk in the evening, taking a warm bath, chatting with friends, watching movies or listening to music also help relieve stress.

Lazy to exercise

Exercising for at least 30 minutes a day helps prevent visceral fat accumulation, lose weight and maintain a stable weight. Instead of sitting and working for many hours continuously, people should stand up and walk around after an hour of work or design a standing desk when meeting, exchanging work, moving by stairs… Take advantage of breaks to Walking 5-10 minutes is also beneficial for health, helping muscles become stronger and preventing visceral fat from forming.

Sleep less

Not getting enough sleep increases the hunger hormone ghrelin. Sleeping 7-8 hours a night helps control this hormone, thereby helping to regulate healthy eating habits and avoid binge eating. Poor sleep quality prevents the body from resting, affecting the process of fat release and metabolism.

No intestinal care

An unhealthy intestine leads to ineffective absorption of nutrients, affecting the elimination of toxic substances such as flavors, preservatives, and chemicals. These substances destroy normal intestinal bacteria, increasing the risk of flatulence and bloating. In addition to bloating, weak intestines can become inflamed, making it difficult to lose weight.

The way to fuel a healthy and anti-inflammatory gut is to limit processed foods like hot dogs, deli meats, and foods high in added sugars, saturated fats, and sodium. Probiotic supplements help improve intestinal health. Probiotics are found in Greek yogurt, kimchi, kombucha, sauerkraut…

Overuse of added sugars

Natural sugars found in fruits and vegetables are good for health when consumed in moderation. Meanwhile, eating too much added sugar and artificial sweeteners from candies and soft drinks increases the risk of chronic diseases such as heart disease and diabetes. Added sugar increases the liver’s workload, causing the liver to be overloaded, unable to process it promptly and turn sugar into fat, increasing fat in the abdomen and liver.

Drink too much alcohol

Alcohol has the ability to stimulate insulin secretion, increase blood sugar, and affect food metabolism. From there, more excess calories accumulate as fat tissue in the body. Men should only drink 1-2 glasses of wine a day, women should not drink more than one glass to protect overall health and reduce the risk of inflammation.