Fat has become one of the most common results of bad lifestyle choices and habits. Modern people are trapped in their offices, in front of their screens, or in their cars while commuting to and from work, while their diets usually consist of fast food, lots of sugar, sodium, or a number of various other unhealthy options, and all this inevitably leads to overweight and obesity. However, there are two kinds of fat, and there’s a big difference between them. One is subcutaneous, which means that it’s situated right under the skin, while the other is visceral, and it’s situated in the abdominal cavity, around the internal organs. Visceral fat, also known as belly fat, is more dangerous as it’s associated with an increased risk of heart disease, type 2 diabetes, and metabolic issues. Here are a few suggestions about how to get rid of it.
Albert Einstein once said that we can’t solve a problem by using the same kind of thinking we used when we created them. A few fundamental lifestyle changes can make a tremendous difference and help you eliminate abdominal fat. Physical activity is a must, and without it all your other efforts will be in vain. Make an appointment with your physician and go for a medical check-up to establish your fitness level. There are numerous workouts efficient for burning visceral fat, but it’s also important to select high-quality fitness clothing in order to feel comfortable and avoid injuries during exercising. To cut the long story short, forget about sitting in front of your TV with a pizza, surfing the internet for hours and gorging yourself on fast food and candy. But first of all, you need to be persistent and willing to make a shift towards a healthier lifestyle.
Stick to lean protein
Skinless chicken and turkey breast is the kind of food that will keep you full and reduce your appetite. Did you know that the process of digesting and metabolizing protein requires the most energy? In other words, your body will burn more calories in order to digest protein than it burns in order to digest any other ingredient. A high protein intake is your most reliable ally in preventing late-night snacking, which is the most dangerous behavior that contributes to gain weight and visceral fat formation. Of course, this refers only to unhealthy “snaccidents” when you polish off a pint of ice cream or a plate of brownies.
Eat good carbs
Believe it or not, but there are carbs that aren’t bad guys. Don’t get your hopes high just yet, as we’re not talking about sweets and other guilty pleasures. Fibers are, actually, carbs that can’t be digested, and they just pass through your body. Their role is to control sugar levels, as well as your appetite. Still, it’s good to know that there are two types of fiber: soluble and insoluble. The former can help you trim your belly fat, which means that you should stock up on oatmeal, apples, lentils, blueberries, beans, or nuts, and eat them on a regular basis. According to a study, a 10% daily increase in soluble fiber results in a 3.7% lower risk of piling on belly fat. Insoluble fiber also plays a significant part in the sense that it gives you the energy to exercise longer and at a greater intensity, so it’s important to include brown rice, legumes, carrots, whole wheat bread and tomatoes in your diet.
Drink green tea
This beverage is highly recommended for getting rid of visceral fat, as well as for losing weight in general. People who exercise and drink a lot of green tea are 87% more likely to trim visceral fat. A research study has found that high doses of green tea aqueous extract can prevent accumulation of visceral fat. Besides that, its antioxidants are known for reducing the risk of certain types of cancer, including ovarian, breast, and prostate. Of course, don’t forget that water is crucial for weight and fat loss, so make sure that you drink it, too.
Certain vegetables are rich in water and low in calories, which is a great combo for burning visceral fat. Who doesn’t enjoy guacamole? Luckily, avocado is one of the superfoods that should find its place on your plate. Packed with good, monounsaturated fats, this delicious fruit will control your cravings, help you maintain normal body weight, and melt your love handles. Asparagus acts as a diuretic, which means that it eliminates excess water from your body and relieves bloating. This vegetable contains inulin, a type of fiber, that prevents constipation and keeps your gastrointestinal system running like clockwork. Kale is an underestimated and neglected vegetable, although its benefits are numerous. It controls the levels of sugar and it’s brimming with vitamin A, riboflavin, and vitamin B6, all of which are responsible for energy metabolism.
As you can see, there are numerous healthy substitutes for fast and processed foods which are delicious and effective for getting rid of visceral fat.
Luke is a fitness and health blogger at Ripped.me and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym and healthy life and loves to share his knowledge through useful and informative articles.