How to get rid of visceral fat: The two most important ways to lose the harmful belly fat
Subcutaneous fat is the jiggly fat visible just under the skin. Subcutaneous fat is normally harmless and may even protect against some diseases. Visceral fat is fat that surrounds the organs. Though it is not visible from the outside, it is associated with numerous diseases. When trying to get rid of your visceral fat, diet and exercise is key.
Medical Director Dr Matt James said: “Anyone can carry visceral fat even someone with a small build may still store visceral fat as this has more to do with a type of diet.
“A smaller person may have a smaller bone structure or little muscle mass and still store that fat.
“Generally visceral fat is easier to get rid of because of the high amount of blood flow going through it, so a great sum of exercise, cardio, HIIT will shred visceral fat.”
When asked what are the most important aspects in trying to get rid of fat, Dr James answered: “Fast diets, quick fixes and cutting out all the things you love is not advised as these are not sustainable, therefore you will go back to your old ways in no time.
“If you want to lose fat, a well proportionate diet is the way forward whilst decreasing portion size and cardio exercises.”
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Why cardio exercises like HIIT help you to lose belly fat
The combination of high-intensity interval training (HIIT) and resistance training is seriously effective, said personal trainer Ashley Kelly.
She continued: “Essentially, you’re performing a set of exercises designed to strengthen specific body parts, with little to no rest between exercises.
“It’s a pretty simple formula: you build muscle through strength training, either with weights or bodyweight exercises, and you max out your heart rate by doing it in fast, intense circuits.”
A 2016 study from the Journal of Internal Medicine found that cardio exercises like walking, stair-climbing, cycling, and swimming not only helps to burn belly fat but also decreases the risk of type 2 diabetes, some cancers, osteoporotic fractures and depression.
A low-carb, high-protein diet is often recommended as protein is one of the most important macronutrients for weight loss.
Research shows it can help reduce a person’s cravings by up to 60 percent.
It also aids in boosting the metabolism by around 80 – 100 calories per day and helps a person eat up to 441 fewer calories per day.
Protein is said to be particularly effective in reducing abdominal fat with one study showing people who ate more and better protein and having much less abdominal fat.
How to know how much visceral fat you may be carrying
The most precise way to determine how much visceral fat you have is to get a CT scan or MRI, said WebMed.
The site continued: “But there’s a much simpler, low-cost way to check.
“Get a measuring tape, wrap it around your waist at your belly button, and check your girth.
“Do it while you’re standing up, and make sure the tape measure is level.
“For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man.”
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