Humans accumulate fat in various places on the body, including the hips and thighs, around the waist or in multiple areas. In any case, there are two types of fat: subcutaneous and visceral. The first is the adipose layer which is located right under the skin and generally does not involve particular risks from the point of view of health. The second is instead the fat that is found in the organs and around them, especially in the abdominal cavity. It surrounds the stomach, liver and intestines. Visceral fat is very harmful to the body. Metabolically active, it produces substances that are harmful to the body. It is also associated with various diseases: insulin resistance (which can cause type 2 diabetes), heart attack, stroke, high blood pressure and certain types of cancer (such as breast and colon). The good news is that it can be kept in check and eliminated by making a few minor diet and lifestyle changes.
Steps
Part 1 of 3: Changing Your Eating Habits
Step 1. Monitor your fat burning
Limit dietary fat to around 20-30% of your total calorie requirement. This equates to approximately 40-70 grams of fat per day (on a 2000 calorie diet). Taking more can increase the risk of gaining weight or promote the formation of visceral adipose tissue.
- Eliminate trans fats completely. These artificial fats have been shown to cause hardening of the coronary arteries and increase visceral adipose tissue.
- Cut back on saturated fat so it doesn't exceed 7% of your total calorie requirement. Saturated fats are not as harmful as trans fats, but it is important to moderate their consumption to avoid overdoing it. In general, limit them to 15-20 grams per day (on a 2000 calorie diet).
Step 2. Eat heart-healthy fats
It is important to keep overall fat consumption under control, but you also need to make sure you choose healthy dietary fats that allow you to dispose of visceral adipose tissue. Some types, such as monounsaturated fatty acids (AGMs), have proven useful for this purpose.
- AGMs are found in foods such as olive oil, canola oil, peanut and sesame oil, avocado, nuts and seeds.
- Consume one or two servings of these foods per day.
Step 3. Limit your intake of carbohydrates
A low-carb diet has been shown to be effective in reducing visceral fat. Avoid foods that are rich in it as much as possible to promote the disposal of adipose tissue.
- Certain types of carbohydrate-containing foods: bread, rice, pasta, crackers, tortillas, bagels, confectionery, and sugary drinks. Limit them to one or two servings per day (maximum).
- Foods like dairy products, starchy fruits and vegetables contain carbohydrates, but they also have other useful nutrients, such as protein, fiber, vitamins and minerals.
- Try to consume as little carbohydrates as possible in candy and sugary drinks.
Step 4. Consume adequate amounts of fiber every day
According to some studies, those who eat fiber tend to have less visceral adipose tissue (and find it easier to dispose of it). Women should have 25 grams of fiber per day, while men 38 grams.
- In addition to grains (such as bread, rice or quinoa), you can get good amounts of fiber from fruits and vegetables.
- Some types of fruit rich in fiber: apples, blueberries, raspberries and pears.
- Some types of vegetables and vegetables rich in fiber: beans, artichokes, spinach, broccoli and cabbage.
Step 5. Keep track of your total calorie needs
Diets characterized by a moderate or low caloric intake have been shown to be effective in promoting the disposal of visceral adipose tissue. In general, men should consume around 2000-2500 calories per day, while women should consume 1600-2000.
- Total calorie intake can vary greatly based on metabolism, muscle mass, gender, age and level of physical activity performed daily.
- Remember that the low-calorie diet alone has proved ineffective in eliminating visceral fat. On the other hand, a low-calorie diet associated with moderate carbohydrate consumption and exercise is more suitable for this purpose.
Part 2 of 3: Incorporating Other Changes to Eliminate Visceral Fat
Step 1. Do cardiovascular exercises
This has been shown to be one of the most effective methods of eliminating visceral fat. It is recommended that you do 150 minutes to two and a half hours of moderate intensity aerobic activity per week.
- Some aerobic activities: walking, jogging, swimming, cycling and hiking.
- If you can do more than 150 minutes of physical activity per week, you may be able to reach your goal sooner.
Step 2. Incorporate weight training or resistance training
It is very important to train optimally. Two days of strength training per week are recommended.
- Some activities that fall into the category of strength training: weight lifting, Pilates and isometric exercises such as push-ups or sit-ups.
- Remember that doing localized training (i.e. trying to dispose of fat in a specific point) does not allow you to eliminate visceral adipose tissue. In addition to training that affects the abdominal muscles (such as abdominals or plank), you must do strength exercises to help eliminate fat.
Step 3. Try different types of exercise
Varying will allow you to do fun and challenging workouts. Additionally, you will avoid over-training or over-using certain muscle groups.
- If you don't feel like playing sports in the gym, you can sign up for a dance class or try joining a team. With an activity that you find fun you will be more willing to be consistent.
- Try to include outdoor activities like hiking, kayaking, or cycling.
- Keep your ultimate goal in mind to encourage yourself to be consistent.
Step 4. Go to bed early
It is recommended that you sleep at least seven to nine hours per night. Sleep is essential for overall good health. According to some studies, those who sleep less than six hours a night tend to accumulate more visceral fat. Make sure you go to bed early enough so that you can rest all night.
- Turn off all electronic devices (television, cell phone, and computer) at least 30 minutes before going to sleep.
- Turn off all the lights in your room before you try to fall asleep. Even dim light can disturb sleep.
Step 5. Give up smoking (or any other type of tobacco product) and alcohol
They have been associated with increased accumulation of visceral fat. Avoid both to shed visceral fat, lose weight, and improve your overall health.
- If you need help giving up nicotine, talk to your primary care physician for advice. He or she may prescribe a medicine or direct you to other resources to help you quit.
- It is recommended to limit alcohol. Women should consume a maximum of one alcoholic drink per day, and men up to two. In any case, while trying to dispose of visceral adipose tissue, it is ideal to completely stop its consumption.
Part 3 of 3: Observing Progress
Step 1. Measure your waist circumference
This measure is indicative to understand if obesity, metabolic syndrome and other chronic disorders are at risk. If it is high, you probably have some accumulation of visceral fat.
- To minimize the risks, a woman's circumference should be less than 100cm, while a man's should not exceed 90cm.
- To measure your waist accurately, wrap it with a non-elastic measuring tape right above your hipbones. Measure it as you exhale, not when you inhale.
Step 2. Weigh yourself once a week
Your main goal is to shed visceral fat, but you also need to keep an eye on how your weight changes over time. If you lose weight through a different diet and exercise, this probably means that you are shedding visceral fat tissue.
- Weigh yourself about once or twice a week to more accurately analyze your progress over time.
- For healthy weight loss (even when trying to shed visceral fat), you should lose around 500 grams or a pound per week. Overdoing it can cause nutrient deficiencies and you won't be able to maintain the same habits over the long term.
Advice
- Keep a food diary: it will help you identify the foods that are giving you problems and the critical moments in the day.
- Keep a diary dedicated to training: it will help you improve from this point of view.
- Join an online community to ask for advice and encourage yourself to lose weight.
- Sign up for a class at the gym that allows you to socialize, such as aerobics classes, as this can motivate you more.
