Visceral fat, also known as belly fat, is the type of fat that lies behind the abdominal walls and covers the intestines, liver, pancreas, and a number of other reproductive and digestive organs. Visceral fat is more harmful than subcutaneous fat, which is more tolerable, because it increases the risk of heart attacks, type 2 diabetes, hypertension, and several types of cancer. One is likely to have excess visceral fat because of their bad lifestyle or way of living. However, lifestyle modification or change alone can eliminate all visceral fat. Maintaining a healthier diet, exercising regularly, managing stress, and getting enough sleep can all help reduce visceral fat.

1. Eat a diet that is balanced

Reducing visceral fats can be facilitated by eating a balanced diet that includes enough fruits, vegetables, lean meat, and healthy fats. Focus on whole grains and legumes, especially those strong in fiber, since they will help regulate hunger and prevent the accumulation of fat.

2. Refined sugars and carbohydrates should be reduced

Sweet meals and refined carbohydrates, such white bread and buns, cause fat to build up, particularly around the abdomen. In order to reduce visceral fat, limit your consumption of drinks, candies, and processed foods that are high in carbohydrates.

3. Incorporating protein into one’s diet is crucial

A vital nutrient for building muscle and raising metabolic rate, which also improves body fat burning, is protein. Protein-rich foods including eggs, fish, beans, and lean meats ought to be consumed more often.

4. Take part in frequent physical exercises

Physical activity is a very effective way to lower visceral fat levels. The goal of a half-hour cardio workout, such as walking or cycling, or even strength training, is to burn fat. For a total of 150 minutes per week of mixed active work, one should aim to perform this at least five days a week.

5. Try doing some high-intensity interval exercises.

These exercises consist of multiple high-intensity movement repetitions interspersed with brief rest intervals. This is an excellent workout since it burns the majority of visceral fat quickly and requires a lot of effort.

6. Controlling stress

Talking about extended stress raises cortisol levels, a hormone that helps the body store fat around the abdomen. In order to prevent excessive fat formation, you should therefore engage in stress-relieving activities or hobbies.

7. Water is important

By improving metabolism and reducing overconsumption through the satiety effect, drinking adequate water helps with diet control. But there are additional advantages to keeping the body’s water balance, such improved digestion and increased energy, which aid in fat loss.

8. Boost your sleep quality

Additionally, it has been noted that lack of sleep encourages weight gain and the buildup of visceral fat. The majority of adults require 7 to 9 hours of high-quality sleep per night because this helps to regulate insulin and cortisol levels as well as the body’s ability to store fat.