Everything Visceral about Fat
Visceral fat or belly fat is harmful! This type of fat leads to major health complications that even include heart disease and diabetes. Most people tend to look thin on the outside, but have excess belly fat; this too puts them in higher risk of health issues if precautions are not taken on time.
Any aerobic exercise done regularly or at least three times a week is an effective way to burn calories and improve health. It is also one of the best ways to reduce abdominal fat. Incorporate a couple of low to high-intensity exercises in your cardio routine to cut down that flab.
Avoid Sweetened Beverages –
Sugar-sweetened beverages that are usually loaded with liquid fructose can quickly increase your belly fat and love handles (Check nutritional label before buying). These beverages are worse than high-sugar foods so it’s best to choose wise and swap your drinks with clear-teas, green-tea, fresh coconut water, fruits-infused water, etc. Also, avoid alcohol socially, once a while is still okay!
Avoid Trans Fat –
Stop consuming foods that contain trans-fat. They are usually found in margarine and bottled-spreads, especially most packaged foods. These fats cause inflammation, insulin resistance, heart disease, heartburn, abdominal fat gain, and a lot more complications. Take your time and pick every item in the grocery store by checking the ‘nutritional facts’ label carefully and move away from items that contain trans-fat, which are often mentioned as ‘partially hydrogenated’ fats.
High Protein Diet –
Protein plays an important role in building muscle, reducing excess fat, and weight control/management. High protein intake decreases sugar cravings and appetite, and helps you feeling full. It raises your metabolism and helps retain muscle during your overall weight loss. However, if you have kidney complications of diabetes, consult your diabetes doctor on the amount of protein you can consume.
Use Apple Cider Vinegar –
Apple Cider Vinegar has so many health benefits including weight loss, fat reduction, and lowering of blood sugar levels. Acetic acid compound present in apple cider vinegar is proven to reduce belly fat. Drink a glass of lukewarm water with 1 or 2 tablespoons of apple cider vinegar every morning or before bed. You can also dilute 1 tablespoon of apple cider vinegar in cold water and have it 30 minutes before each meal, through the day. Make use of apple cider vinegar in your weight loss routine as per your convenience.
Apart from all these steps, it’s necessary to bring an active change in your lifestyle. Stress plays another factor in ruining your health and is also linked to increasing belly-fat and obesity. Take probiotic supplements and foods as they have good bacteria that improve your gut health and immunity. Also make sure to track your food intake and workout every day and have a restful sleep every night!