Are you wondering how to get rid of visceral fat naturally without putting too much effort? Visceral fat, also known as belly fat, surrounds and wraps around the internal organs of your body, mostly in your abdomen. Since this fat is not external, you will not be able to pinch or grab it. However, if your stomach stocks out excessively, this is a good indicator that you have visceral fat. Unfortunately, plastic surgery is not an option for treating or curing visceral fat. Because the fat is so deep inside the abdominal cavity and so close to your vital organs, plastic surgeons have no access to it.
This means they cannot perform liposuction like they would with other types of fat. Nor can they physically cut it out and remove it. Visceral fat is typically wrapped around and sometimes part of your viscera, the organs inside the entire abdominal cavity. Fat can infiltrate organs, such as the liver or it can even wrap around the intestines and other organs. It is important to realize that having a lot of visceral fat is unhealthy and dangerous. Being overweight by any means can lead to more serious medical illnesses such as heart disease, diabetes, etc.
How Do You Reduce Visceral Fat Naturally?
The only way to lose this fat is by losing weight, because surgery cannot remove this fat. You can lose this fat through diet, exercise, or both. There are many different diets and exercises available, and it takes a great amount of will power, discipline, and education, to lose weight. Gaining and keeping a healthier lifestyle is a great reason for maintaining a consistent diet and exercise regimen.
No need for special equipment or buy anything special, just perform some basic exercise and eat right to increase your energy and lose fat. If this sounds like something you could do, great, you are in for a weight loss treat! The bad thing is you can’t spot reduce visceral fat specifically, but you can help burn more overall fat using some simple training methods and dieting methods.
Visceral Fat Is Dangerous
The most dangerous thing about this internal fat is how the liver turns it into bad cholesterol. This cholesterol is released into your blood stream and slowly clogs your arteries from within. This is a process which can end in a severe heart attack and perhaps death.
Since visceral fat is mainly situated in the abs, you will eliminate it once you get rid of belly fat. The key to that is to become leaner all over your body by doing cardio workouts and increase total body muscle mass. Abs exercises alone will not eliminate internal belly fat since you can’t tell the body which area to burn fat from. It does so as a complete unit according to your genetics. Therefore, the key is to do fat burning workouts and not waste too much time on abs exercises.
Cardio workouts which can help you lose belly fat are walking, running, and rowing. Of course, any activity is better than doing nothing, so even gym bicycles will help you see results. If for whatever reason you are not interested in weight training for losing your belly fat, you can opt for taking up walking. It’s not sexy, and it’s not extreme, but walking works because it causes your body to expend calories.
Since walking is low intensity, it’ll take longer to start seeing results than if you were to take up a weight training program, but the results will come if you are consistent. You’ll want to start with 15 to 20 minutes per day 3 to 6 times per week. Work up to one hour per day, 6 days per week. Doing this will help you get rid of belly fat, but it’ll take several months to see results. If you’re after quicker results for how to get rid of visceral fat more effectively, then maybe you can try the next method.
How To Get Rid Of Visceral Fat Naturally With HIIT
The method, known as High Intensity Interval Training, or HIIT, is the last method I will be discussing for how to get rid of that unsightly belly fat. HIIT involves alternating periods of high intensity, with periods of low intensity. For example, alternating 100 yard sprints with 100 yard walking. You can also do this on a treadmill, a stationary bike, a rowing machine, or an elliptical machine, it doesn’t matter. If you use a machine, you can go for time too. For instance, try 30 seconds of maximum, all out effort followed by 60 seconds of low effort. Repeat this for 10 to 20 minutes.
HIIT workouts are usually rather short compared to low intensity workout (such as walking). As a result, you’ll burn fewer total calories per workout. However, you’re not after the fat burning effect of the immediate workout. What you’re after is the long term fat burning effect of HIIT. That’s because a typical HIIT workout will continue burning fat for several hours even after the workout is done, and that’s what we’re after. That’s how you’re going to get rid of visceral fat using the HIIT method.
High Intense Interval Training
If you want to lose visceral fat fast, perform this high intense interval training before breakfast for 10 to 20 minutes. That’s all you need. And if you can do this 3 times per week, that will be great. The type of interval training I’m taking about here is the type where you run at a high pace for 1 minute and walk for 1 minute. Run 5-8 times and walk 5-8 times for a total of 10-16 minutes of cardio work out. Try it out and see how effective it is.
Healthy Balanced Nutrition
Besides, doing exercise, a balanced diet is important too. You will need to keep your mind and body in balance, by eliminating bad foods from your life… Soda, hamburgers, pizza, fried foods and bad take-out order, you name them, and instead, replace them with lean meats, chicken, oats, beans, vegetables, fruits and other natural foods as much as possible.
To lose visceral fat you also need to watch your diet. Mainly, you have to avoid trans-fat. The way to do that is to read product labels carefully and avoid those with trans-fat content. Getting rid of visceral fat is no longer just a matter of looking good. Your health depends on it to a large extent. Make sure to begin working towards having less abdominal fat today.