No pain, no gain! This should be your exercise motto.
Belly fat or the visceral fat is not easy to lose. But it is not impossible. Of course, you can’t expect to lose it in a few days. If you neither go to gym regularly, nor interested in dieting then there’s not much you can change. There is no magic spell.
But good news is that visceral fat responds well to exercise and diet. You can burn inches off your waist in a matter of weeks. It all depends on you. Read more to find out how can you get rid of visceral fat.
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WHAT IS VISCERAL FAT?
Visceral fat is also called intra-abdominal fat. It is found inside the abdominal cavity. It wraps around your internal organs like stomach, liver and intestines. Thus, visceral fat is present beneath the muscles.
Visceral fat is so deep inside that it can’t be removed by liposuction or other non-surgical body contouring procedures.
VISCERAL FAT IS HARMFUL:
The visceral fat cells produce hormones and inflammatory substances as well. The inflammation in turn, increases the risk of chronic diseases. High levels of visceral fat can prove quite harmful for you. It is associated with numerous health issues, including:
CAN LIOPSUCTION REMOVE VISCERAL FAT?
Visceral fat cannot be removed through liposuction or others non-surgical procedures but we have a good news for you. Visceral fat can easily be removed through diet and exercise. Liposuction removes subcutaneous fat.
It is present just below your skin. Thus, it can be removed easily. After weight loss, the left over flabs of subcutaneous fat can be easily removed via liposuction.
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But how long does it take to lose visceral fat? Let’s find out.
IT’S FASTER THEN YOU THINK:
Although it may seem like fat deposits take years to finally leave your body. But personal trainer and certified fitness and nutrition expert, Jim White says “Reduction in waist circumference can be seen in as little as two weeks.”
The owner of Jim White Fitness and Nutrition studios also says that “although the rate at which inches are lost depends on the person.”
HOW TO GET RID OF VISCERAL FAT?
Start doing exercise for 20 to 30 minutes daily. Keep on increasing it to hours in order to burn more calories overtime. Do not over-exert yourself. Start slowly to train your muscles to become stronger. Make exercise a part of your daily routine.
The circuit training exercises include burpees, sprints, press ups, squats, lunges, jumping jacks, push or pull ups. They can burn the fat and make your stomach flatter.
You should have a healthy and well-balanced diet. Exercise alone can’t guarantee good results. Eat more proteins. As they boost the metabolism and promote visceral fat loss. Limit the added sugar intake also. As they contribute to the increase of visceral fat. Instead, eat fresh fruits, vegetables, fish and beans.
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Add more fibre to your diet. It reduces the levels of hunger hormones. Eat flux seeds, legumes, grains and sweet potatoes to increase the fibre intake.
The stress hormone ‘cortisol’ increases the storage of visceral fat.Stress can make any medical condition worse than before. Visceral fat storage is no exception. Improve your sleep habits. De-stress by practicing meditation and other relaxation techniques.
Studies show that alcohol encourages the storage of visceral fat. So, try to limit your alcohol intake. Too much alcohol intake isn’t good for health.