The secret weapon to help eliminate visceral fat

The #1 Habit You Should Start to Lose Visceral Fat

When it comes to health, where you store fat in your body matters. Some types of body fat are essential for vital functions such as cushioning organs, insulating against cold, and providing long-term energy.

However, excess fat that accumulates deep in the abdomen — or visceral fat — can be more harmful to your health than fat that accumulates in other parts of the body.

“The most dangerous fat is not the kind you can pinch, but the kind you can’t see. Visceral fat, also known as “hidden” belly fat, surrounds your organs and increases your risk of chronic diseases like heart disease and type 2 diabetes,” says nutritionist Sapna Peruvemba, PhD.

“Vũ khí” bí mật giúp đánh bay mỡ nội tạng - 1 — To increase your fruit and vegetable intake, try adding a serving of fruit or vegetable to every meal or snack (Photo: Health Jade).

According to Eating Well , there are healthy habits that can control visceral fat. The secret to losing stubborn belly fat starts with what you eat and doesn't require restricting your favorite foods.

According to nutritionists, the best way to reduce visceral fat is to eat more plants. We're talking everything from fruits, vegetables, and whole grains to beans, nuts, and...

How does eating lots of vegetables help reduce visceral fat?

Most of us don't get the recommended amount of fruit and vegetables, so adding more to your diet is a small change that can have a lasting impact.

You will eat more fiber

Very few people eat the recommended 28-34g of fiber per day. The good news is that plant foods are rich in fiber. So if you want to lose visceral fat, start by adding fiber-rich fruits, vegetables, whole grains, and legumes to your diet.

Fiber has been shown to slow down the digestion of food, suppress appetite, and reduce the risk of overeating. All of which can promote fat loss, including visceral fat.

Some studies have shown a link between people who consume more fiber and a reduced risk of gaining belly fat, says registered dietitian Melissa Mitri, MD.

Additionally, many plants are rich in soluble fiber, which has been shown to be particularly helpful in reducing belly fat. Top sources include lentils, edamame beans, oats, barley, apples, pears, etc.

One study found that for every 10 grams of soluble fiber a person consumed per day, the rate of visceral fat accumulation decreased by nearly 4%.

Fiber in fruits, vegetables... helps stabilize blood sugar levels. This is very important. When there is too much sugar in the blood, the body will store it as fat, especially visceral fat, and at the same time increase the risk of heart disease and diabetes.

Vegetables are rich in antioxidants.

Chronic inflammation and weight gain can create a vicious cycle that's difficult to break. Weight gain triggers inflammation, increases insulin resistance, and makes the body less sensitive to hunger hormones.

As a result, you gain more weight. Meanwhile, visceral fat tissue produces inflammatory compounds, which can make the problem worse.

One of the best ways to combat excessive inflammation is to eat more anti-inflammatory plants. Plant-based foods are rich in antioxidants and have been shown to have anti-inflammatory effects.

In fact, one study found that people who consumed a diet rich in antioxidants and high in plant-based foods had lower levels of visceral fat.

You will support a healthier gut

Fiber in vegetables and tubers is a food source that helps beneficial intestinal bacteria thrive.

Gut health also aids weight loss. Research shows that a diverse gut microbiome—nourished by a variety of plant foods like fruits, vegetables, nuts, whole grains, and legumes—can reduce inflammation, which is linked to belly fat.

What's more, gut microbiota also plays an important role in balancing hunger hormones, another factor in weight loss.

Other strategies to reduce visceral fat

In addition to regularly adding plant-based foods to your diet, these dietary and lifestyle strategies can help reduce visceral fat.

- Limit added sugars: Reducing added sugars and refined carbohydrates can help reduce visceral fat. These foods contribute to high blood sugar and insulin resistance, and promote fat storage, especially around the abdomen.

- Stress management: Chronic stress increases levels of cortisol, a stress hormone that can trigger visceral fat storage. Just 5 minutes a day of a stress-reducing activity is all you need to get started.

- Limit or avoid alcohol: Drinking more than the recommended amount can contribute to fat accumulation around your organs. Having an extra glass of wine not only provides empty calories, it can also cause inflammation.

So if you drink alcohol, do so in moderation. That's one drink a day for women or two for men.

- Stay active: Regular exercise is key to reducing visceral fat. High-intensity interval training (HIIT) is a great way to burn fat quickly.

However, HIIT isn't the only effective exercise. Research shows that continuous aerobic exercise, like running, cycling, or swimming, is just as effective at reducing visceral fat.