Visceral fat, or belly fat, surrounds important organs in the abdominal cavity. Excess visceral fat increases heart disease and type 2 diabetes risk. Effective ways to reduce visceral fat:
1. Regular Exercise
Brisk walking, jogging, cycling, and swimming burn calories and reduce body fat, especially visceral fat.
2. Strength Training
Build muscle using weightlifting or bodyweight activities to boost metabolism and minimise visceral fat.
3. Healthy Diet
Focus on a balanced diet of whole foods, veggies, fruits, lean proteins, and healthy fats. Limit processed meals, sweets, and refined carbohydrates that cause visceral fat.
4. Portion Control
Overeating can promote fat storage, including visceral fat, so watch portion sizes.
5. Reduce Stress
Relaxing activities like meditation, yoga, deep breathing, and hobbies can reduce stress. Chronic stress can cause visceral fat.
6. Adequate Sleep
Poor sleep can disturb hormonal balance, increase hunger hormones, and cause weight gain, especially visceral fat. Aim for 7-9 hours of excellent sleep per night.
7. Hydration
Consume enough of water daily to stay hydrated and promote metabolism. Avoid sugary drinks and alcohol, which can cause visceral fat.