How To Lose Stubborn Abdominal Visceral Fat?
There are two types of body fats namelyvisceral fat and subcutaneous fat. Subcutaneous fat is mostly the layer of fatjust underneath the skin and which can be pinched and touched externally. Asfor visceral fat, it's invisible to the eyes as it's located around ourinternal vital organs like the liver, abdomen and heart and can potentially bemore dangerous. People with subcutaneous fat can be overweight or obese whereasvisceral is a different issue. You can be skinny but still has visceral fat. Wecall that a "skinny fat" person. Fat has a tendency to accumulate mostlyin the abdominal area and in this article am going to cover how to losestubborn abdominal visceral fat. Burning extra calories and excess weight withdiet and exercise is key to get rid of subcutaneous fat and the same principlecan be applied with visceral fat but with a few changes in the approach notablyexercise. In a study based onrandomized trial, it was shown that Weight loss whenexercise is combined with a small caloric restriction, seems to produce greaterchanges in subcutaneous abdominal fat
What you eat, when you eat and how much youeat will make a significant difference in your quest to lose stubborn abdominalvisceral fat. With your diet you should focus on eating 5 to 6 small meals aday every 2-3 hours. Whoa, 6 meals a day, you might be wondering. Well yes, 6"smaller" meals a day is what I mean by this. You can divide theseinto 6 small 'fist' sized meals per day. This way you won't be over fullingyourself and also, you will feel satiated throughout most of the day also.Here's a great meal plan that you can follow in your daily life. You can startwith a breakfast of 3 egg whites and 1 regular plain egg and some wholegraincereals or some oat bran. Next for lunch, you can have a salad with not toomuch dressing or even better yet, light dressing with chicken/turkey breast orsome fish like salmon, tuna or cod. For a midday snack, you can do a jar of low-fatyoghurt.
Ideal snacks: For an ideal snack you can try agraham cracker meal bar or low-fat yoghurt, or even some cottage cheese whichis ideal since it's not too heavy with fat and calories. In fact, low fatyoghurt or cottage cheese with blueberries, raspberries or even strawberries makefor a very tasty, low-calorie snack. Then for dinner, an ideal meal would belean steak with vegetables like broccoli, cauliflower, green beans orasparagus. Also, you should not eat at least 4 hours before bedtime. This willallow your food to digest and properly assimilate throughout your body. It'sbecause the last thing that you want is to be all clogged up right before goingto bed. And by being more active after you eat would also be great since thiswill help your body burn calories much more quickly after you eat anything atall. When you go out for dinner, the best thing to do would be to just eat halfof your meal there and then take the rest home with you in a convenient"doggy bag" that most restaurants provide for free anyways. Someadditional "smart" tips for losing weight and getting rid of stubbornabdominal visceral fat:
- Skim milk instead of regular milk.
- Avoid alcohol. This has been shown to reduce testosterone and energy levels in both men and women.
- Avoid soft, calorie-laden drinks. Instead, opt for 'stevia' sweetened drinks.
- If needed, use stevia sweeteners - they are calorie free practically and tastes just like real sugar.
- Drink more water. It's always better for you anyways and helps keep you fuller throughout the day and night.
EXERCISE: As a healthy adult, you shouldpartake in a wide array of any physical activity. This means not taking theelevator when it's not necessary. Instead, get in your head to get morephysical. It's not that hard really, and as a convenience crazy country, it'snice to see some individuals taking the effort to get their lazy butts up andrunning. Of course, it would always be better if you can join our fitnesscenter and started working out each and every day also. If you can't get to thegym every day, then just go for a simple jog around the block for at least 20-minutes,It's a whole lot easier than you might think and also, once you get into thisroutine of doing things, you will see how easy it is to actually lose weightand also lose stubborn abdominal visceral fat. Just as with anything else inlife, this is all about getting into routine and enjoying it. Make it fun bymixing things up a little and being creative. At the gym you can just get onyour favorite cardio machine such as a treadmill, stair-master or even crosstrainer and try to perform at least 20 minutes interval cardio training. So howcan one perform these 'intervals', you might be wondering? You start out byperforming a 5-minute warm-up at your own regular pace. Then, for the next 1 to2 minutes you go as fast as you *safely* can. Then, when this is done, you gofor another 1 or 2 minutes at your regular pace. Rinse and repeat for theremainder of the 20-minute session. That's it. Most people when trying to getrid of subcutaneous fat will do only cardio sessions but for visceral fat, addsome muscle building exercises as well. Coupling your high intensity intervalcardio training with some full-body circuit weight training includingbodyweight exercises on separate days will reap double benefits in your goal ofhow to lose stubborn abdominal visceral fat. Full-body circuit weight trainingand bodyweight exercises like push-ups, pull-ups and dips are known as strengthtraining or resistance training and they will promote the health of your vitalorgans and strengthen them as well. Furthermore, they will boost yourmetabolism and enhance your fat-burning furnace, so to resume, you'll burn evenmore overall body fat.
The FederalMedicine Administration has yet to approve asingle drug for the treatment of abdominal obesity. Supplements that claim tobe a "one-stop shop" for belly fat are not regulated, and many of theclaims claimed in the commercials are unsupported by research.
The simple conclusion is that there are nomedicines or supplements that can help you lose abdominal fat. The emphasisshould be on living a healthy lifestyle. While it isn't as easy as popping apill, the effects will last a lifetime.
- World Health Organization . Obesity and overweight factsheet. 2017. [Google Scholar]
- Yoshioka M, Doucet E, St-Pierre S, Almeras N, Richard D, Labrie A,et al. Impact of high-intensity exercise on energy expenditure, lipid oxidationand body fatness. Int J Obes Relat Metab Disord. 2001;25:332339.doi: 10.1038/sj.ijo.0801554. [PubMed] [CrossRef] [Google Scholar]
- HealthCouncil of the Netherlands. Health Council of theNetherlands: Guidelines for a healthy diet 2006. 2006. The Hague. publicationno. 2006/21E.
- Ross R, Janssen I, Dawson J, Kungl AM, Kuk JL, Wong SL, etal. Exercise-induced reduction in obesity and insulin resistance in women: arandomized controlled trial. Obes Res. 2004;12:789798.doi: 10.1038/oby.2004.95. [PubMed] [CrossRef] [Google Scholar]
- Arner P. Not all fat is alike. Lancet. 1998;351:13011302.doi: 10.1016/S0140-6736(05)79052-8. [PubMed] [CrossRef] [Google Scholar