Reducing Visceral Fat: 5 Basic Tips

Nowadays, many people are dealing with weight problems and obesity. Fat that accumulates around the waist and abdomen is a leading cause of several health problems, including diabetes, poor heart health and sleep problems. That’s why it’s important to get rid of it. Although you may not know it, fat can also be stored around the internal organs of our body, known as visceral fat. Visceral fat is more dangerous than the normal fat found in the body. So find out how to reduce visceral fat quickly.

Gynecologist Anjali Kumar, founder of Maitri Women, has shared a few tips to get rid of visceral fat, also known as hidden fat.

What is visceral fat?

Visceral fat is an accumulation of fat in the intestine. Over time, this fat begins to accumulate in the center of the body, especially around the body’s organs such as the liver, intestines, heart and lungs. Because it is not visible from the outside, it is also called hidden fat. Visceral fat is present in everyone’s body. Even if you have a thin body or flat abs, your body may still contain hidden fat. This can even lead to conditions such as polycystic ovary syndrome.

What Causes Visceral Fat?

Visceral fat accumulates around major organs in the abdomen. Several factors lead to its development. An unhealthy diet high in processed foods and sugary drinks is a major contributing factor. A sedentary lifestyle without regular exercise can promote the accumulation of visceral fat. Genetics can also play a role in visceral fat growth. Visceral fat can be worsened by stress, lack of sleep and hormonal changes, especially after menopause. Visceral fat is stored faster in men than in women.

Watch your unhealthy weight gain. Image courtesy: Adobe Stock

Know how visceral fat can be dangerous to your health

Visceral fat develops in the body, especially in the area around your stomach, where all the body’s vital organs are located. According to Anjali Kumar, it increases the risk of many diseases such as heart problems, high cholesterol, type 2 diabetes, Alzheimer’s disease, etc.

How to get rid of visceral fat?

1. Keep yourself active

Lack of exercise is the leading cause of visceral fat. Anjali Kumar says, “If you pay close attention to your diet but don’t keep yourself active, you won’t be able to completely burn your extra visceral fat.” So everyone should be active, especially those who are overweight or obese. Regular exercise, such as running, walking and yoga, are all great ways to stay active.

2. Watch your diet

If you want to burn visceral fat, you need to pay close attention to your diet. Add fiber-rich foods to the diet. Additionally, try to limit your intake of processed foods and trans fats. Check the ingredients list before purchasing foods such as fried meals, soda, candy, or packaged foods. Anjali says, “Foods containing partially hydrogenated oils and high fructose corn syrup should be avoided completely.” Following a plant-based diet is an effective way to lose stubborn belly fat.

healthy diet
Keep your diet healthy and rich in nutrients. Image courtesy: Adobe Stock

3. Avoid excessive alcohol consumption

Consuming excessive amounts of alcohol causes a build-up of fat around the internal organs of the body, which can cause one to face many health problems. Alcohol has a high calorie content, affects metabolism and stimulates fat storage. It can also increase appetite and lead to poor food choices. Reducing alcohol consumption or eliminating it from the diet can contribute to a healthier waistline and overall well-being.

Also read: Visceral fat is dangerous! 5 reasons why you should get rid of it

4. Limit the intake of refined sugars

If you want to prevent the accumulation of extra fat in your body, avoid refined sugars. Refined sugars increase blood sugar levels and cause insulin resistance and fat storage around the abdominal organs. They are present in processed foods, sugary snacks and drinks. The danger of visceral fat buildup can be reduced by choosing whole meals that are low in added sugar and using natural sweeteners such as honey or stevia. This can also help you maintain a healthy body.

Avoid refined sugar to target visceral fat. Image courtesy: Adobe Stock

5. Get enough sleep

Getting enough sleep is essential for managing visceral fat. Lack of sleep changes the hormones that control hunger, increasing cravings for unhealthy foods and causing weight gain, including the accumulation of visceral fat. Consistently good sleep improves metabolism, hormone balance and overall health, helping people manage their weight and lose visceral fat. To encourage better body composition and reduce the risk of associated health disorders, aim for 7-9 hours of restful sleep each night.

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