Health

Visceral fat: Three of the best ways to help you lose visceral fat

Visceral fat is measured using a body composition monitor which measures your entire body and gives detailed information on the body’s composition. The composition monitor gives a reading between one and 59. A rating between one and 12 indicates that you have a healthy level of visceral fat. A rating between 13 and 59 however indicates that you have an excessive level of visceral fat and puts you in danger of serious health conditions.

Nutritional therapist, Henrietta Norton said: “Extra middle management is needed during middle age due to both lifestyle and bodily changes. I see this quite frequently in men and woman around their 40’s.

“Typically, they may be quite lean everywhere else but with a wider trunk that they can’t seem to shift despite diet or exercise.”

Visceral fat is surrounded around major organs and ensures that there is some distance between each organ.

When you have too much visceral fat it can lead to inflammation and high blood pressure.

To reduce the risk of these conditions it is highly recommended to do three major changes to your lifestyle to reduce visceral fat

Monitor your total fat intake

Eliminate trans-fats completely and limit dietary fat to about 20-30 percent of your total caloric intake.

Trans-fats are a man made fat and has been shown to cause hardening of the coronary arteries which increases visceral fat.

When monitoring your fat intake aim for about 40-70 g of fat daily and reduce you saturated fat intake to less than 7 percent of the total caloric intake. It is also important to make sure you’re consuming the types of dietary fat that will improve the health and support the loss of visceral fat.

Monounsaturated fat have been proven to decrease levels of visceral fat and this is found in olive oil, avocados, nuts and seeds.

Engage in cardio and strength training

Cardio exercised have been proven to be one of the most effective methods of reducing the visceral fat found around the belly.

It is recommended to include at least 150 minutes a week of moderate-intensity aerobic activities such as walking, jogging or biking. Strength training helps manage weight loss and increases the metabolism helping you burn more calories.

Weight lifting or resistance training should be done one to two days each week as the more muscle you build, the more calories you burn.

Manage your stress

Cortisol is a steroid hormone that helps the body control and deal with stress.

When a person is in a high-pressure situation, their body will release cortisol and this could have a big impact on the metabolism.

Comfort eating during stressful and emotional times will cause an excess of calories to remain around the belly and other areas for later use.

Meditation, being present and spending time with loved ones and family are ways to help reduce your stress levels.

If you have monitored your fat intake,included cardio and strength training and managed your stress levels but still not shedding the belly fat then it is advisable to speak with your GP and seek medical advice.

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