Are you overweight? If you are, chances are that you are having a fair amount of visceral fat hidden deep inside your body. Have you also been wondering how you can lose those visceral fat? Well, here’s a simple and yet effective guide for you to do exactly that.
But first, let’s understand what visceral fat is? Visceral fat or intra-abdominal fat, is the fat that can be found deep inside your body. As the name already suggest where it sits deep inside you, it is hidden. It wraps around many of your internal abdominal organs tightly in a way that somehow would affect their normal functions. This is particularly true if it affects your kidneys, liver or your heart causing numerous health problems such as abnormal insulin level, cardiovascular diseases, high cholesterol levels and even elevated blood pressures.
There are also believes that certain types of cancers are found to be linked to this high level of visceral fat found within the body. If left ignored, the problem might lead to more severe health issues later on such as diabetes, heart attacks and even strokes.
Although visceral fat affects many important internal organs, the main risk lies when the function of the liver is affected. It causes the liver to release LDL cholesterol (the “bad” cholesterol) into the blood stream. As more and more of this “bad” cholesterol gets into the bloodstream, plagues gradually develop on the wall of the arteries thereby leading to coronary artery disease, a problem caused by clogged arteries and over time could be potentially fatal as the likelihood of heart attack increases.
Are You The One At Risk?
So if you are overweight and have a huge tummy (or belly), you are most likely at risk as visceral fat is generally associated with excess tummy fat. Therefore, the bigger your tummy is, the more visceral fat is present deep inside you. As such, knowing how to lose tummy fat is really important. As a typical guide by medical practitioner, men with a waist circumference size of 40 inches or greater are at risk while for women, waist circumference threshold is 35 inches. If you are one of those at risk, you should start learning how to lose visceral fat now as it is very important for the sake of your health.
How To Lose Visceral Fat First
Despite many people believe that visceral fat is one of the harder to lose kind of fats compared to other fats such as subcutaneous fat which is found right underneath the skin, losing visceral fat is not as hard as anyone perceived. Visceral fat is in fact a fat that responds greatly to regular exercise. Hence, one can lose visceral fat with bodybuilding, workout and another other intense exercises.
Here’s a simple and easy to follow approach to losing those visceral fat. Bear in mind that miracles won’t happen in losing weight overnight, this approach could span over a couple of months depending on how properly the guide is followed. However, you will notice the first result within the first month by following this approach. The most noticeable result is that your pants will now fits better. Subsequently, you will notice the gradual decrease of your body mass index.
Here’s your full guide to lose visceral fat and it consists of two basic elements, exercising and diet:
Perform regular exercise and workout for at least half an hour each day. The exercise can be of any type that you like from brisk walking or running to taking up gym classes or even martial arts. Studies have found that you will lose visceral fat first with regular exercise. These exercises should be intense enough that your heart rate increases and you should be sweating.
The idea of performing regular exercise is that it increases your metabolism rate thereby burning more fats and converting them to fuel as calories for your body’s need. If exercising out of home is too much for you, you can also get a treadmill exercising equipment and workout right at the comfort of your own home too. In fact, you can exercise and lose visceral fat at home comfortably and at any time that you wish. Read also why treadmill is your best fitness exercise equipment for your health.
Lose Visceral Fat Diet
Minimize your intake of fatty and oily foods as they are usually high in saturated fats or trans fats. Fast foods and foods that are deep fried usually contain high amount of these unhealthy fats. In addition, foods that are made from butter, lards or those that contain other animal fats should also be avoided.
Also stay away from hydrogenated oils as these are high in trans fats concentrations. Always read the label whenever you buy food products as many food manufacturers like to display foods that contain trans fats with words like “shortening”, “partially hydrogenated”, “solid fat” and anything along that line. So know what are you buying. In addition, try to take more lean meat instead of fatty ones while at the same time substitute your dairy foods with low fat, or non fat variant such as low fat milk in place of full cream milk. For more information on this, read watch these 5 hidden dangers in your diet.
Besides that, also take foods that are high in fiber such as oat, vegetables and nuts. Include lots of vegetables and fruits into your meal too. Finally, avoid snacking right before bed. That is one of the worst things to do because when you are sleeping, your metabolism rate slows down and this encourages the body to store any excess energy from the food as body fat. So, you can now start to lose visceral fat naturally and effectively with these simple tips.