How to lose visceral fat: Three foods to include in “every meal” to lose abdominal fat
Because it is located near key organs, visceral fat, often known as belly fat, increases your risk of chronic issues. If you want to lose belly fat, according to Holland and Barrett, there are three nutritional components you should consume in “every meal.”
Because it rests within the abdominal cavity, which houses essential organs like the liver and intestines, visceral fat can pose major health hazards. It’s connected to a higher risk of heart disease and type 2 diabetes. Fortunately, adjusting your diet can help you lose belly fat permanently.
There are a few general dietary guidelines to follow.
Holland and Barrett say, “Make sure every meal is full with fresh fruits and vegetables, as well as plenty of lean protein and healthy fats.”
According to Bupa, eating lean protein is an effective intervention since it makes you feel satiated for longer.
“So, if you include a lean source of protein in your meals, such as skinless white chicken, you may discover that you are less hungry and hence eat less.”
Chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, almonds, and soya are also good sources.
“And keep in mind that a piece of protein is around the size of your palm,” Bupa says.
According to Harvard Health, substituting polyunsaturated fats for saturated and trans fats can also benefit.
Butter, lard, ghee, fatty foods, and cheese are all high in saturated fat.
Trans fat is the worst sort of fat you can ingest, according to the Mayo Clinic.
Why? “Unlike other dietary fats, trans fat, also known as trans-fatty acids, elevates ‘bad’ cholesterol while simultaneously lowering ‘good’ cholesterol.”
LDL cholesterol, or “bad” cholesterol, adheres to the interior of your arteries, increasing your risk of heart disease.
Because HDL cholesterol counteracts the negative effects of LDL cholesterol, it’s critical to lower the former while increasing the latter.
Regular physical activity is another important factor in reducing visceral fat.
Both aerobic activity (such as brisk walking) and strength training have been demonstrated to help trim visceral fat or prevent its increase in studies (exercising with weights).
Spot workouts, such as sit-ups, can tighten abdominal muscles but not visceral fat, according to Harvard Health.
“Exercise can also assist prevent fat from reappearing,” the health says. “Brinkwire News in Condensed Form.”