6 Tips From Nutritionists to Effectively Lose Visceral Fat
Dec 31, 2024
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The U.S. health media 'Eating Well' introduced six tips for reducing visceral fat based on expert advice.
According to Eating Well, visceral fat, which accounts for about 10-15% of all body fat, surrounds important organs such as the intestines, kidneys, and liver.
Visceral fat should be maintained at an appropriate level for health, but excessive levels can cause health problems such as heart disease and diabetes. This is particularly problematic because it accumulates in areas that are not intended for fat storage.
However, experts saw that it is difficult to lose weight alone because the visceral fat is deeply located around the organs. However, he advised that if you develop a habit of reducing your overall body fat, it can help reduce visceral fat. It is explained that lifestyle changes are needed to reduce visceral fat.
The experts advised '6 tips for reducing visceral fat' are as follows.
▶Adding high-intensity interval training: Including high-intensity interval training (HIIT), which shortens and relaxes fast and intense exercises, is effective in reducing visceral fat once or twice a week.
▶Regular Exercise: Aerobic exercises such as walking, jogging, running, and cycling are most effective in reducing visceral fat. Strength training is also important, and you should try to exercise 30 minutes every day.
▶ Sufficient sleep: Lack of sleep can increase abdominal fat. Studies have also shown that visceral fat has increased during sleep restrictions. You should aim for 7-9 hours of sleep every day.
▶Stress Management: Chronic stress can increase cortisol levels called 'stress hormone', and too much cortisol can cause visceral fat accumulation. You should relieve stress by doing yoga, meditation, and deep breathing even for five minutes a day.
▶Extended intake of fruits and vegetables: Fruits and vegetables rich in fiber, vitamins, minerals, and antioxidants help reduce body fat and relieve inflammation.
▶Less alcohol intake: Excessive alcohol consumption can increase visceral fat. It is pointed out that alcohol is high in calories and high in added sugar, which can put a burden on the liver.
This article was translated by Naver AI translator.
