There are two types of body fat namely visceral fat and subcutaneous fat. Subcutaneous fat is mostly the layer of fat just underneath the skin and which can be pinched and touched externally. As for visceral fat, it’s invisible to the eyes as it’s located around our internal vital organs like the liver, abdomen and heart and can potentially be more dangerous. People with subcutaneous fat can be overweight or obese whereas visceral is a different issue. You can be skinny but still has visceral fat. We call that a “skinny fat” person. Fat has a tendency to accumulate mostly in the abdominal area and in this article am going to cover how to lose stubborn abdominal visceral fat. Burning extra calories and excess weight with diet and exercise is key to getting rid of subcutaneous fat and the same principle can be applied with visceral fat but with a few changes in the approach notably, exercise. In a study based nonrandomized trial, it was shown that Weight loss when exercise is combined with a small caloric restriction, seems to produce greater changes in subcutaneous abdominal fat
What you eat, when you eat, and how much you eat will make a significant difference in your quest to lose stubborn abdominal visceral fat. With your diet, you should focus on eating 5 to 6 small meals a day 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 these into 6 small ‘fist-sized meals per day. This way you won’t be over fulling yourself 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 start with a breakfast of 3 egg whites and 1 regular plain egg and some wholegrain cereals or some oat bran. Next for lunch, you can have a salad with not too much dressing or even better yet, light dressing with chicken/turkey breast or some fish like salmon, tuna, or cod. For a midday snack, you can do a jar of low-fat yogurt.
Ideal snacks: For an ideal snack you can try a graham cracker meal bar or low-fat yogurt, or even some cottage cheese which is ideal since it’s not too heavy with fat and calories. In fact, low-fat yogurt or cottage cheese with blueberries, raspberries or even strawberries make for a very tasty, low-calorie snack. Then for dinner, an ideal meal would be lean steak with vegetables like broccoli, cauliflower, green beans, or asparagus. Also, you should not eat at least 4 hours before bedtime. This will allow your food to digest and properly assimilate throughout your body. It’s because the last thing that you want is to be all clogged up right before going to bed. And being more active after you eat would also be great since this will help your body burn calories much more quickly after you eat anything at all. When you go out for dinner, the best thing to do would be to just eat half of your meal there and then take the rest home with you in a convenient”doggy bag” that most restaurants provide for free anyways. Some additional “smart” tips for losing weight and getting rid of stubborn abdominal 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 taste just like real sugar.
- Drink more water. It’s always better for you anyways and helps keep you fuller throughout the day and night.
As a healthy adult, you should partake in a wide array of physical activities. This means not taking the elevator when it’s not necessary. Instead, get in your head to get more physical. It’s not that hard really, and as a convenience-crazy country, it’s nice to see some individuals taking the effort to get their lazy butts up and running. Of course, it would always be better if you can join our fitness center and start working out each and every day also. If you can’t get to the gym 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 this routine of doing things, you will see how easy it is to actually lose weight and also lose stubborn abdominal visceral fat. Just as with anything else in life, this is all about getting into a routine and enjoying it. Make it fun by mixing things up a little and being creative. At the gym, you can just get on your favorite cardio machines such as a treadmill, stair-master, or even cross-trainer and try to perform at least 20 minutes of interval cardio training. So how can one perform these ‘intervals’, you might be wondering? You start out by performing 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 go for another 1 or 2 minutes at your regular pace. Rinse and repeat for the remainder of the 20-minute session. That’s it. Most people when trying to get rid of subcutaneous fat will do only cardio sessions but for visceral fat, add some muscle-building exercises as well. Coupling your high-intensity interval cardio training with some full-body circuit weight training including bodyweight exercises on separate days will reap double benefits in your goal of how to lose stubborn abdominal visceral fat. Full-body circuit weight training and bodyweight exercises like push-ups, pull-ups, and dips are known as strength training or resistance training and they will promote the health of your vital organs and strengthen them as well. Furthermore, they will boost your metabolism and enhance your fat-burning furnace, so to resume, you’ll burn even more overall body fat.
The FederalMedicine Administration has yet to approve a single drug for the treatment of abdominal obesity. Supplements that claim to be a “one-stop-shop” for belly fat are not regulated, and many of the claims claimed in the commercials are unsupported by research.
The simple conclusion is that there are no medicines or supplements that can help you lose abdominal fat. The emphasis should be on living a healthy lifestyle. While it isn’t as easy as popping a pill, the effects will last a lifetime.
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