How to reduce visceral fat, 2 tips to teach you how to easily reduce visceral fat

If too much fat is stored in our internal organs, it will greatly affect our health. It is actually very simple to remove visceral fat as long as you are willing to persist. Because visceral fat can seriously affect our living conditions, and it can limit blood flow to various organs in the body. Here I will share with you some methods to reduce visceral fat.

1. Exercise

Please forget about spot fat reduction. There is no way to reduce only visceral fat. When your body burns fat, you use all types of fat at the same time, including visceral fat and subcutaneous fat.

According to research from Duke University in the United States, 30 minutes of moderate-intensity aerobic exercise four times a week can effectively reduce the content of subcutaneous fat and visceral fat. The so-called moderate intensity depends on your health condition. For ordinary people, it can be activities such as jogging, and for obese people, fast walking is enough.

Although waist and abdomen training (such as crunches) can train the abdominal muscles, it has no direct effect on reducing visceral fat. Simple strength training can help reduce subcutaneous fat, but has no obvious effect on visceral fat.

On the contrary, long-term lack of exercise will cause the body to adaptively store a large amount of fat, which is harmful to health. Changing your lifestyle is the most effective way. Doing aerobic exercise for more than 30 minutes four times a week can significantly reduce the content of visceral fat, and the effect is very long-lasting. Whether it's running, playing ball, dancing, or even walking the dog, exercise does not necessarily need to be done in a gym.

2. Diet

There's no diet that will directly reduce your visceral fat content, but when you lose weight, it often starts in the abdomen.

A diet high in fiber (such as whole grains) is more likely to speed up your progress, along with eating more fruits, vegetables, and lean meats. Try to avoid sugary drinks and foods high in saturated fat (peanuts, cheese, cottage cheese). Use olive oil or tea oil instead of traditional cooking oils, which contain more unsaturated fats. At the same time, food intake is very important. Even the healthiest food can be bad if you eat too much.