Visceral fat is fat that is stored within the abdominal cavity, surrounding internal organs such as the intestines and liver, and is deeper than skin deep. While subcutaneous fat is more visible and causes cosmetic concerns, visceral fat has been related to considerably more serious health problems. The good news is that you can lose weight and decrease abdominal fat without resorting to extreme diets or exercises. A healthy lifestyle that includes a well-balanced diet, increased physical activity, stress management, and other lifestyle adjustments can aid weight loss or maintenance.
Belly fat is linked to a number of health problems.
Excess belly fat, particularly visceral fat, has been linked to a number of health issues, including:
Diabetes type 2
- Heart attack and heart disease are two different things.
- Cholesterol and high blood pressure
- Breast cancer is a type of cancer that affects
- Fatty liver disease is a condition in which the liver becomes fatty
- Colorectal cancer is a type of cancer that affects the colon.
- Alzheimer’s disease and other forms of dementia are among the most common dementias.
According to research, having too much belly fat can increase your chance of dying prematurely, independent of your overall weight.
If you eat too much or have bad eating habits like consuming a lot of sugar, fatty foods, and drinks, you’re more prone to gain undesired weight or belly fat. Excess belly fat is caused by a lack of exercise, high stress levels, and poor sleep. According to experts, a person’s genes may play a role in the development of obesity-related diseases. According to the Mayo Clinic, research suggests that women accumulate belly fat as they age due to lower estrogen levels, which may affect where fat is distributed in the body.
Natural ways to decrease weight and abdominal fat
Fortunately, simple lifestyle modifications can help you lose belly fat. However, decreasing abdominal fat can be difficult for certain people. And if you’re having trouble losing belly fat despite your efforts, here are some suggestions:
- Choose plant-based foods: Consume a nutritious, well-balanced diet rich in fresh fruits, vegetables, and whole grains. Protein from lean sources, complex carbohydrates, and low-fat dairy items are all good choices. Include healthy fats (monounsaturated and polyunsaturated fats) in moderate amounts, such as those found in fish, nuts, and some vegetable oils. Saturated fat, added sugar, and low-nutrient processed carbohydrates should be avoided or limited.
- Drink plenty of water: Drinking plenty of water can help you lose weight by increasing satiety and boosting your metabolism. The health advantages of drinking enough water extend far beyond weight loss; it enhances your health in a variety of ways- everything from toxin removal to headache treatment and prevention. To achieve the best outcomes, make sure you replace sugary beverages with water.
- Check portion sizes: Even when eating nutritious foods, calories can pile up quickly. As a result, portion control is essential for weight loss because it is a quick fix that can help prevent overeating. Using smaller dishes or glasses, which will reduce the amount of food or drink you consume, is one of the simplest strategies to limit portion sizes.
- Move more: If you’re attempting to lose weight, you should strive to incorporate a significant amount of exercise into your daily routine. Sedentary behavior can result in unhealthy weight gain and other major health problems. A combination of aerobic exercise and strength training, according to experts, can help people lose abdominal fat. Most healthy adults should engage in at least 150 minutes of moderate aerobic activity per week (such as brisk walking) or 75 minutes of strenuous aerobic activity per week (such as running).
- Manage stress: If you want to burn fat faster, managing stress is just as vital as eating healthy and staying physically active. Cortisol, a stress hormone produced by the adrenal glands, has been linked to visceral fat formation. To avoid gaining weight and belly fat, take measures to lessen stress in your life. Yoga, deep breathing, and meditation are effective stress management techniques.
Remember that slow and steady wins the race, therefore aim for gradual weight loss to avoid regaining the weight.