Visceral fat is considered the most harmful type of body fat because it can increase the risk of a person developing cardiovascular disease and diabetes. A number of lifestyle factors have been linked to the fat building up, including a poor diet and high alcohol consumption. So what can you do to get rid of visceral fat?
- How to lose visceral fat: This drink could reduce harmful belly fat
Supplements have become a big health and fitness trend in recent years, with claims they can help a variety of ailments.
From joints to heart health, evidence is emerging all the time to suggest ways certain supplements might help.
When it comes to reducing visceral fat, scientists have found green tea supplements might help.
Two reviews of many controlled trials on green tea supplements found participants lost around three pounds on average.
But it’s actually not just green tea supplements which have been found to be beneficial to visceral fat.
Drinking green tea has also been shown to be effective.
This is because green tea contains caffeine and the antioxidant epigallocatechin gallate (EGCG).
Both of these have been shown to boost metabolism.
EGCG is a catechin, and several studies have suggested this may be effective in losing belly fat.
The effect may be strengthened when green tea consumption is combined with exercise.
So what’s the best exercise for getting rid of visceral fat?
Studies have shown aerobic exercise, also known as cardio, is one of the most effective forms of exercise for reducing belly fat.
Results are mixed as to whether moderate-intensity or high-intensity exercise is more beneficial.
- How to lose visceral fat: Eating this food could reduce the belly fat
But frequency and duration of any exercise programme is more important than intensity.
One study fund postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared to those who did 150 minutes per week.
What to eat and drink
Cutting back on carbohydrates, particularly refined carbs, has been shown to be beneficial for losing abdominal fat.
Studies have shown diets with under 50g of carbs per day cause belly fat loss in overweight people, those at risk of type 2 diabetes and women with polyccrstic ovary syndrome.
Replacing carbs with more protein may be a good idea.
Many observational studies have shown people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet.
This may be because high protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.
Eating plenty of soluble fibre may also help, as studies suggest this type of fibre can promote weight loss by helping people feel full so they naturally eat less.
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