visceral fat it is believed to be one of the “most dangerous” places for excess fat to accumulate in the body. not only has belly fat It has been linked to metabolic disorders, but it can also increase the risk of cardiovascular disease and type 2 diabetes, among other things. But nevertheless, exercise it can be a driving force in reducing stubborn belly fat.
Why is visceral fat dangerous?
Visceral fat is stored within the abdominal cavity and is therefore in close proximity to, often wrapping around, several important internal organs, such as the liver, pancreas, and intestine.
Although too much body fat anywhere is bad for you, visceral fat is particularly bad as it increases your risk of a number of serious medical conditions.
These include heart disease, Alzheimer’s, type two diabetes, stroke, and high cholesterol.
In women, abdominal fat can also increase the risk of breast cancer and the need for gallbladder surgery.
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What are the best exercises to burn visceral fat?
Although visceral fat cannot be eliminated through exercise alone, engaging in regular physical activity can speed up the process substantially.
Exercise is also crucial for overall general health.
According to the NHS: “Adults should do some form of physical activity every day. Exercising just once or twice a week can reduce the risk of heart disease or stroke.
“Adults should aim to do strengthening activities that work all major muscle groups at least two days a week, get at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week, and spread the exercise evenly over four or five days a week.
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According to experts from my fitness friendHowever, there are some specific exercises that can help burn abdominal fat.
They explain: “Visceral fat responds well to regular resistance exercises, such as running, cycling, rowing, swimming, which raise the heart rate.
“As your body uses fat for exercise, it will begin to use your visceral stores.”
How can I change my diet to help reduce visceral fat?
Diet is also a key component to losing weight from the abdomen.
TO healthy and balanced diet It doesn’t necessarily mean eating extremely limited portions, but rather increasing your intake of nutrient-dense foods and reducing your intake of foods that are high in saturated fat, processed and sugary.
My Fitness Pal said: “Eat a diet high in whole grains, fresh fruits and vegetables, and lean protein with calories set for gradual weight loss (for example, about a pound or two per week).
“Reduce your intake of added sugars and alcohol, as these nutrients are more likely to end up as visceral fat.”
According to the NHS, a healthy diet “means eating a wide variety of foods in the right proportions and consuming the right amount of food and drink to achieve and maintain a healthy body weight.”
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