How to get rid of the visceral fat?

Visceral fat is incredibly harmful and can increase the risk of chronic disease, including heart diseases. Loss of fat around the abdomen is one of the most common requests of a diet. Besides the aesthetic problem, intra-abdominal fat involves many health risks.

Fortunately, there are proven strategies that you can take to reduce the visceral fat. Some of these include less carbohydrate consumption and less added sugar, more aerobic exercise and increase protein intake. Trying some of these strategies, you can miss visceral fat and improve your health.

It is associated with a high risk of chronic disease.
The visceral fat is stored in the abdominal area, around the internal organs such as the liver, the pancreas and the intestine. Studies have shown that excessive visceral fat is associated with a higher risk of type 2 diabetes, insulin resistance, heart disease and even some cancers.

Try a low carbohydrate diet.
Low carbohydrate diets are an effective way to reduce visceral fat. In fact, many studies have shown that low-carbohydrate diets are more effective in reducing visceral fat from low-fat diets. In addition, the ketogenic diet, which is a very low carbohydrate diet, can also help reduce visceral fat. Ketogenic diets drastically reduce carbohydrate intake and replace it with fat. This can put you in a natural metabolic condition called Ketosis.

More aerobic exercise.
Regular aerobic exercise is a great way to reduce visceral fat. It is usually known as Cardio and burns many calories. In fact, many studies have shown that aerobic exercise can help you lose visceral fat, even without diet.

Tip: The combination of regular aerobic exercise with a healthy diet is more effective in targeting the visceral fat from doing only one. If you want to start with aerobic exercise, start with fast walking, jogging or running at least two to three times a week.

Eat more soluble fibers.
Consumption of more soluble fiber can help reduce the visceral fat suppressing your appetite and keeping the bacteria of the bowel healthy. Soluble fibers reduce fat absorption, cholesterol reduction, stabilization of blood sugar levels (glucose), reducing the risk of cardiovascular disease and diet of healthy bacteria of the intestine.

Tip: To increase fiber intake, try eating more flaxseers, sweet potatoes, legumes and cereals. You can also try to get a fiber solvent supplement.

Consume more protein.
Protein is the most important nutrient for fat loss. It also help to reduce hormone levels. To increase protein intake, try adding a protein source to each meal.

Say No to Sugar.
Added sugar in our food is very unhealthy. It does not provide vitamins or minerals and excessive consumption can lead to weight gain. So, reducing added sugar and fructose can be an effective way to lose visceral fat.

Tip: You can reduce the addition of sugar consuming by eating more whole grinding foods, fresh vegetables and fruits.

Limit alcohol.
Drinking a small amount of alcohol, especially red wine, can have health benefits. However, excessive alcohol consumption can damage both health and ideal weight. In fact, several studies have shown that excessive alcohol can encourage the storage of visceral fat.

Avoid trans fat.
If there is one thing about health professionals agree, it is that transfers are harmful to our health. It is an artificial type of fat created by pumping hydrogen in vegetable oils. Transfers are not smashing quickly and have a longer lifetime. This is why they are added to processed foods, such as baked products and chips.

Enjoy a calm sleep.
A relaxing night can do miracles for your health. However, more than one third of adults in the Western world is not sufficiently asleep. Studies have shown that lack of sleep can increase the risk of visceral fat. On the contrary, sleep growth can help reduce visceral fat.

Tip: If you have difficulty sleeping, try relaxing with a botanical decoction before going to bed or get a magnesium supplement. If you suspect you have sleep apnea or other sleep disorder, it is better to consult your doctor.

Reduce anxiety.
Anxiety is a common problem of modern everyday life that affects health at many levels. Studies have shown that excess cortisol (stress hormone) can increase visceral fat storage. In addition, continued – chronic anxiety can increase overeating food, which in turn can aggravate this problem. Women who are already long in proportion to their hips, which is a visor of visceral fat, tend to produce more cortisol when crushed.

Tip: Some proven strategies to reduce anxiety include physical exercise, yoga or meditation or simply spend more time with friends and family.

Try a probiotic.
Probiotics are live bacteria that can benefit intestine and digestive health. They are found in supplements and foods such as yoghurt, kefir, sour machine, hate and more. Some studies indicate that some probiotics can help you lose weight and visceral fat. They can reduce nutritional fat absorption in the intestine, promoting fat excretion through stools.