How to Reverse Visceral Fat Buildup, Experts Say — Eat This Not That
Visceral fat – also known as abdominal fat – is fat stored inside the abdomen, within surrounding organs such as the liver and intestines. “Tummy fat isn’t just an aesthetic problem,” Ayala Hubert, MD. They say, “The fat in and around the abdominal organs is metabolically active, much more so than the fat under our skin, and it poses additional risks for diabetes, heart disease, and stroke, with just a little extra weight. Above and beyond the risks seen together. The fat internal organs around us act like endocrine glands, leading to insulin resistance and interfering with fat metabolism.” Troubled by visceral fat? Here are five proven ways to get rid of it fast. Read on—and to ensure your health and the health of others, don’t forget to check out these Sure Signs You’ve Already Had COVID,
Use a tape measure to find out if you’re in the belly fat risk zone: anything over 35 inches for women and 40 inches for men can indicate a related amount of visceral fat. . “It’s a crude index, but it’s not a bad idea to measure your waist over time to see changes,” Gastroenterologist Samuel Klein sayschief of the department of geriatrics and nutritional sciences at Washington University School of Medicine in St. Louis.
Experts say that regular exercise can help fight belly fat. “While crunches will help strengthen your abdominals and core muscles, they are not enough in isolation to burn calories,” personal trainer luke hughes says, “Burning calories through cardio exercise like this helps burn belly fat, especially when we work on a calorie deficit. Try adding star jumps and mountain climbers to your workouts.”
Meditation is a great way to de-stress, which can help reverse belly fat. “It’s easier said than done, but reducing and limiting your stress and stress hormones is key to controlling elevated stress cortisol levels,” says Dr. Jeffrey Donatello, DC, “What calms you down and makes you feel relaxed? Take the time to do more of that. In stressful situations, give yourself a few minutes to meditate. Planning time for yoga, activities with loved ones, reading , art, and more can make sure you get to relax.”
It is incredibly important to enjoy a healthy, nutritious diet to shed belly fat. “You can preferably target belly fat by eating a healthy Mediterranean diet with lots of fruits, vegetables, nuts and unsaturated fats, and low sugar and carbs,” Dr. Huberto says, “It may work better than a low-fat weight loss diet with the same number of calories.”
Experts say that cutting down on alcohol can help reduce belly fat. “Alcohol releases hormones that fool your body into thinking you’re in the market for stored fat. Insulin levels rise in response to the sugar in wine, which puts you in fat-storage mode,” says holistic nutritionist and author Carly Pollack, CCN, MS, “Since alcohol is considered a toxin to the body, your adrenal glands release cortisol as a natural stress response, which is linked to that unfavorable spare tire that you feel you can’t get rid of despite your best efforts. Can get.”
Firozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. Read more about Turquoise