Tying to lose visceral fat is one of healthiest choice you can make. Even though it’s hard to find a single best way to lose visceral fat, there are ways that can help lose visceral fat or prevent visceral fat gain. Some of the ways to take care of visceral fat are as follows.
Check Your Fat Intake
High level of fat intake can be associated with visceral fat gain. It also increases risks of various diseases in the body. That’s why it’s important to keep your fat intake in check to prevent visceral fat gain as well as reduce risks of different diseases. Trans-fat is usually linked with increase in visceral fat in the body and collapse of the coronary arteries. It’s also good to limit consumption of saturated fat, keeping it below 7 percent of your overall daily calorie intake.
Go for Healthy Fat
It’s important to make sure your dietary fat is healthy fat. Healthy fat is linked with reduction in visceral fat and improvement in overall heart health condition. Dietary fat such as monounsaturated fat is considered effective in lowering visceral fat level. Sources of monounsaturated fat include olive oil, peanut oil, canola oil, sesame oil, avocado, seeds, nut, etc.
Avoid Excessive Carbohydrate Intake
It’s useful not to eat too much of carbohydrate. Regular consumption of excessive carbohydrate-enriched foods may increase the amount of visceral fat in your body. Low carbohydrate diet may contribute to losing visceral fat and help prevent visceral fat gain.
Eat Good Amount of Fiber
It’s important to incorporate adequate amount of fiber into your diet. Adequate fiber intake can contribute to losing visceral fat.
Go for Cardio Exercises
It’s very important to engage in different types of cardio exercises in order to boost loss of visceral fat. Doing aerobic exercises such as biking, swimming, walking, etc. for about three hours on a regular basis may be very effective in losing visceral fat.
Visceral Fat Resting Training
Visceral fat resting training or strength training such as pushups, weight lifting, crunches, etc. can support your effort to lose visceral fat.
Rearrange Your Lifestyle
You may have to bring changes to your lifestyle in order to make it favorable to fat loss. This is especially important if you smoke frequently, drink very often, go to bed late at night, have inadequate sleep and so on. Such habits can obstruct loss of visceral fat as well as excessive body weight.
Look After You Relationships
Having good relationship with family and friends is good for your emotional well-being, which may contribute to prevention of gain of visceral fat. It’s good to try and not allow worries to ruin your emotional well-being even when you’re in adverse situation.
Measure Your Waist Circumference
Measure your waist circumference as the size of your waist matters when it comes to assessing level of visceral fat. Measurement of waist circumference can be an indicator about whether or not you’re making progress in losing visceral fat. The measurement can also reveal risks for metabolic syndrome, obesity, chronic health conditions, etc.
Take a Weekly update of Your Body Weight
It’s good to weigh yourself at least once a week. Weight is a good indicator about how much weight or fat you’re gaining or losing.
Obviously, it takes time and consistent effort to lose visceral fat significantly. If you’re determined and try to develop a fat-loss friendly lifestyle, you can control your visceral fat level and reduce risk of numerous diseases.