How to help reduce visceral fat in the body?

Visceral fat or belly fat is found inside the abdominal cavity and surrounding the internal organs. Visceral fat is not only unsightly but also increases the risk of disease, including heart attack and stroke. Therefore, in this article, TenjaSuta will guide you how to reduce visceral fat in the body extremely simply and effectively.

Fat is present everywhere in the body in the form of subcutaneous adipose tissue, marrow fat, visceral fat, fat in the muscular system and breast tissue fat. It helps provide energy, maintain temperature, and support all activities of cells, organs and metabolic processes in the body.

However, excess fat can cause obesity. In particular, when the body has excess visceral fat, it will form belly fat, increasing the risk of the following diseases:

– Type 2 diabetes

– Insulin resistance in the liver

– Hypertension

– Coronary artery disease

– Heart disease and angina

– Stroke

– Breast cancer

– Colorectal cancer

– Alzheimer…

Therefore, controlling visceral fat is very important. You can get rid of visceral fat through exercise, diet and lifestyle changes.

Limit sugar

Sugar is a simple carbohydrate, with a small molecular structure that is easily broken down. There are many types of sugar such as glucose, fructose, sucrose, lactose, maltose, etc. No matter what type of sugar, they are not very good for your body because they do not provide any vitamins or minerals. On the contrary, when too much sugar is consumed, it can be converted into triglycerides, leading to weight gain.

In particular, added sugar is added to foods, containing about 50% fructose – this is the type of sugar that is converted into energy by the liver. When there is excess fructose, it will be converted into fat, increasing visceral fat in your body. Therefore, you need to avoid eating sugar and foods containing added sugar such as candy, cakes, desserts,…

Limit alcohol

Drinking too much alcohol will affect your overall health and increase fat stored as visceral fat. Every time we drink alcohol, it will provide more calories, and it also prevents the metabolism of fats. Besides, drinking alcohol will make you eat more and become lazy.

People who drink a lot of alcohol tend to get belly fat, so you shouldn’t drink more than one glass of wine or beer a day.

Limit trans fats

Trans fat is very harmful to health, it causes many diseases such as diabetes, hypertension, dyslipidemia and cardiovascular disease. Besides, it also increases the amount of visceral fat in the body.

You should limit the use of foods containing trans fats such as crackers, sweet biscuits, margarine, hydrogenated vegetable oils, fast foods such as fried fish, fried chicken, burgers, and potatoes fries, etc. You should use low-fat cooking methods such as boiling and steaming instead of frying. In addition, you should use olive oil instead of butter and vegetable oil.

However, not all fats are harmful. Some foods contain polyunsaturated fats which are good for the body’s health. Polyunsaturated fats found in foods such as salmon, walnuts, and chia seeds help promote the growth of calorie-burning muscle tissue.

Eat lots of soluble fiber

Fiber is great for reducing visceral fat by suppressing appetite. When soluble fiber reaches the colon, it will be fermented by intestinal bacteria into short-chain fatty acids. Short-chain fatty acids keep gut bacteria healthy, thereby increasing the production of satiety signaling hormones including cholecystokinin, GLP-1 and PYY. At the same time, it reduces the concentration of the hormone that creates a feeling of hunger, the hormone ghrelin.

You should add more foods rich in soluble fiber such as sweet potatoes, flaxseeds, carrots, apples, avocados, citrus fruits, beans and whole grains.

Eat lots of protein

Protein is the most important nutrient for weight loss, helping to increase metabolism in the body and promote energy release. Higher protein intake is associated with lower body mass, higher levels of “good” HDL cholesterol, and smaller waist circumference.

Protein helps fight hunger by increasing levels of hormones that signal fullness and decreasing levels of hormones that signal hunger. In addition, protein is digested at a slow rate, so insulin levels are maintained stable, limiting the storage of visceral fat.

Therefore, you should increase the amount of protein in your daily diet with foods such as chicken breast, lean meat, seafood, fish, eggs, milk and beans.

Increase physical exercise

Any type of exercise is beneficial for mental and physical health. Regular exercise will help burn calories, increase muscle mass and help reduce body fat.

Aerobic exercise, jogging or cycling are exercises that help burn fat faster. Especially aerobic exercises with moderate and high intensity are effective in reducing belly fat. In addition, deep breathing, meditation and yoga will help the body relax and manage stress, thereby reducing visceral fat storage.

Start with brisk walking, jogging and light aerobics, then gradually increase to more intense exercises. You should practice at least 30 minutes a day and practice at least 5 days a week. Take 1 Burn Max pill before exercising to help burn fat faster during exercise.

Get adequate sleep

Did you know that lack of sleep can increase visceral fat? When you lack of sleep, hormones that control hunger increase and stimulate your appetite, leading to you overeating during the day or frequently eating at night. At the same time, lack of sleep also disrupts the body’s metabolism and reduces motivation to exercise, thereby leading to weight gain and increased visceral fat.

Try to sleep at least 7 hours every night and increase the quality of your sleep by sleeping and waking at the same time. Try to relax, create a comfortable bedroom environment, and stay away from electronic devices before bed. If you suspect you have a sleep disorder, contact your doctor for treatment.

Stress reduction

Stress and anxiety can stimulate the release of the hormone cortisol – a stress hormone that increases visceral fat storage. Furthermore, prolonged stress also reduces the quality of meals. You may not eat on time and eat more. They also make you less motivated to exercise or follow a healthy diet. This leads to uncontrolled weight gain and increases your waist size.

You can control stress by exercising more, especially yoga and meditation. Besides, you need to have a reasonable work and rest plan, spend a lot of time for personal interests and positive relationships.

Through the article that TenjaSuta shared above, hopefully you have learned many ways to help reduce visceral fat in the body and have a healthy diet and lifestyle. Combine using Burn Max to effectively reduce visceral fat!