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How to get rid of visceral fat: Simple diet changes to reduce the harmful belly fat

Visceral fat may be the most dangerous fat found in the body, but it is also the easiest to lose. While it’s usually caused by poor diet and exercise, it isn’t always associated with people who are overweight or obese. Even people of a slim build can have a high level of visceral fat. To get rid of visceral fat there are some simple changes you can make to your diet, from eating plenty of fibre to shrinking your portion sizes.

Don’t forget to eat fibre

Research by Wake Forest Baptist Medical Centre fond eating 10g of soluble fibre a day resulted in a 3.7 per cent reduction in visceral fat over five years.

Soluble fibre is found in oat bran, barley, nuts, seeds, beans, peas and some fruits and vegetables.

When it reaches your stomach, soluble fibre forms a gel-like consistency, helping you stay full and lowers cholesterol, which can make you gain eight.

Include whole grains in your diet

A study from the American Journal of Clinical Nutrition found a calorie-controlled diet that includes while grains can significantly reduce abdominal fat.

The reason behind this is partly because refined grains can leave you feeling less full, which can have a negative impact on your appetite control.

Examples of whole grains include oats, brown rice and quinoa.

Healthy fats are good for you

healthy fats can have a positive impact on your waist size. A study by the American Diabetes Association found a higher intake of monounsaturated fats led to lower central fat distribution.

Monounsaturated fats are healthy fats found in olive oil, avocados and certain nuts.

Fats to avoid are saturated fats, which can be found in butter, lard, and some meat and poultry.

Shrink your portion sizes

It may seem obvious, but studies in the past have found a reduced calorie diet can be more effective than abdominal exercises.

In the study a reduced calorie diet was compared to ding abdominal exercise and a high dairy diet.

The reduced calorie diet had the biggest impact with a 12 per cent reduction in visceral belly fat in participants and a 5 per cent decrease in overall body fat.

Regular exercise is also important if you want to get rid of visceral fat.

Dr Luke James, medical director, UK Insurance at Bupa UK, details on the health organisation’s website that HIIT, which stands for high intensity interval training, is the best type of exercise to burn fat.

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