Weight gain is that one factor that majority of us struggle with. While there could very well be a number of reasons behind the condition, it is believed that the limitations to this are quite less in comparison. If you have been struggling with consistent weight gain and have been looking into ways to reduce visceral fat, there are some important insights we would like to share.
Given that there are so many causes behind the high visceral fat, knowing them is the first step to getting rid of them. It is very important to have the basics known because that helps solve more than half of the issues.
In here, we are going to share some of the fastest ways to eliminate visceral fat for a healthier lifestyle.
What is Visceral fat?
Visceral fat, also often termed as the belly fat is predominantly the accumulate fat that is found around the abdominal region in the body. It is often accumulated and found inside the abdominal cavity, thus causing negative impacts on the body.
The reason why the visceral fat is often considered bad is because of the kind of impacts it leaves behind on one’s overall health.
This is also the fat that layers around your internal organs. This itself is enough to explain why having excessive visceral fat in the body is considered bad for one’s health. The combination of a protruding belly and a large waist are often the common signs that you have more visceral fat that what is ideal for your body.
Having too much visceral fat takes a toll on your body functions in the long run. This is the reason why it is important that you get rid of it for better well being.
What causes high visceral fat?
Pointing out the causes behind high visceral fat isn’t going to be a tough one, provided how common they are. For the most part, the condition can be caused by a number of reasons and being aware of them is a necessity that you can’t forego.
Apart from the lifestyle choices, there are possibilities that the high visceral fat could also be caused because of the condition of some underlying health condition.
This is the reason why it is necessary that one knows about the possible causes.
1. Unhealthy diet
If you have been living off of unhealthy carbs and fats, chances are that you already have your answer to why the condition has been bothering you. Visceral fats are the stored fats around the abdominal region that end up affecting your health for the worse.
Eating saturated fats and unhealthy amount of carbs on a daily basis ends up increasing the cholesterol levels in the body. You can also Observe the symptoms,Which is often accumulated around the internal organs and the abdomen in general. If you don’t end up opting for faster modes to get rid of it, chances are that the same will end up affecting your health in the long run.
2. Lack of movement
If you are a couch potato and like to spend the majority of your time watching television or just being indoors, chances are that the same could be contributing to the higher visceral fats around the body. Lack of exercise is what causes the discomfort in the long run because the food that you are eating isn’t metabolized at the rate that it should. This ends up contributing to the deposition of the fats around the abdominal region.
Exercising or even just going out for a walk every now and then can help relieve the signs and help you lead a healthier and meaningful life.
Not many would realize this but stress does play a crucial role when it comes down to the adversities of the excess accumulation of visceral fats around the body, the same could be because of stress as well. As weird as it sounds, it is believed to be the heightened levels of cortisol in the body that causes the condition.
More cortisol in the blood stream has been found to have negative impacts on the body and end up affecting one’s overall well being as well. The cortisol levels also have direct impacts on the metabolism of the body, reducing it which further ends up contributing to the condition of excess visceral fats.
4. Underlying health conditions
There could be a number of underlying health conditions that you aren’t aware of that can cause the deposition of more visceral fat. For the best results, it is best suggested that you opt for better alternatives and get yourself checked by a doctor for further results.
Why Is Visceral Fat Bad For You?
The reason why it is important to find ways to reduce visceral fat is mainly because of the kind of negative impacts it has on the body.
Not only does it affect one’s overall physical appearance, it has been found to have direct impacts on one’s body functions as well. The reason why that is the case is because of the presence of excess fats around the internal organs, which ends up affecting their functions.
For the most part, the excess layer of visceral fat around the body and abdomen have been found to have negative impacts on the body and even enhance the risks of developing chronic diseases like diabetes, heart diseases, hypertension, cancers and even Alzheimer’s.
Signs You Have Excess Visceral Fat
It is hard to deduce how much visceral fat you have in your body but the signs do suggest the possibilities.
If you have been wondering how one would know which kinds of signs indicate the high levels of visceral fats in the body, there are a few that you do need to look out for.
To help you out with the same, we have sorted you out with some of the symptoms that you can look out for.
Some of the common signs include:
- Larger waist size
- Protruding belly
- Higher BMI
- Uneven body shape
- Higher hip to waist ratio
How to get rid of visceral fat?
As we did mention before, your lifestyle is one of the most important factors affecting the condition of the high visceral fat. If you want to get rid of it for good, it is quite important that you know of the ways to get rid of it.
In order to help guide you, we have sorted through some of the best and fastest ways that can help with the condition.
Let us take a look at some of them, shall we?
1. Cut down the excess carb
Eating a low carb diet has been found very effective in getting rid of the visceral fat. The reason why that is the case is because of the fact that it helps in improving the overall metabolism.
Switching to a ketogenic diet in this case can also help in getting rid of the unnecessary deposition of the accumulated visceral fats as well. Why that is the case is because the lack of carbs in the body makes the body enter a state of ketosis wherein the body starts burning the excess fats in the body to provide with energy.
In a study conducted (R), it was found that the people who subjected themselves to a ketogenic diet were successful enough in losing the excess visceral fats in the body, thus helping improve the condition.
2. Increase the fiber intake
If you have been meaning to get rid of visceral fat without exercise, the best way to do so is by increasing the overall fiber intake of the body. Soluble fibers have been found to have amazing benefits in helping with the digestion and even helps boost one’s overall metabolism.
The consumption of soluble fiber has been found to help improve the digestion process by forming a gel like coating around the food, thus making it easier to pass through the digestive system.
Several conducted studies (R) have found that the consumption of the soluble fiber helps in losing weight by reducing the chances of overeating and letting you attain satiety quicker. It also reduces the excess calorie absorption from the food, thus further helping in improving the weight loss results.
In another study (R), it was found that when the participants were fed with soluble fibers, for every 10 grams increase in the diet, the lost their belly fats by 3.7% which is amazing.
Some of the best sources of soluble fibers include flaxseed, few types of mushrooms, avocados, legumes and even berries.
3. Get to exercising
Another one of the effective ways to reduce visceral fat is by being more active in your life. If you have been a couch potato all this while, it is definitely time that you change that habit for good.
If you have been indulging in a strict diet to keep your visceral fat (R) in check, indulging in exercise can actually help in keeping the results consistent. It is not just the vigorous exercise that makes all the difference, every little bit contributes.
You can go for a walk an hour after your meal or simply take the stairs instead of the lift when you have time on your hands. It is the little conscious efforts that you make that makes all the difference.
If you are going to a gym, 30 minutes of brisk aerobic exercise is quite helpful in keeping your health in check. You want to focus on building muscles, because at the end of the day, that is what matters for a healthier reduction in the visceral fats in the body.
4. Consume more anti-inflammatory foods
When it comes to getting rid of the visceral fats, you need to make conscious efforts to get rid of it. Introducing more of the anti-inflammatory foods is often considered the best option for that. If you suffer from chronic inflammation, chances are that you are going to experience a lot of difficulty in shedding the excess visceral fats in the body.
The best way to overcome the issues with inflammation is to switch up your diet with more of the anti-inflammatory foods. They have direct impacts in helping with the regulation of inflammation, thus helping promote better burning of the visceral fats around the body.
Increase the intake of fruits and vegetables on a daily basis, especially that of vegetables because that does make a lot of difference.
5. Increase the protein intake
When it comes to weight loss, a high protein diet is possibly your safest bet.
Not only does protein help with your muscle building and helping improve the overall appearance of the body, the same has also been found to have important impacts in helping improve the feeling of fullness and satiety that you otherwise wouldn’t experience.
It promotes the secretion of the satiety regulating enzymes, GLP-1, PYY and cholecystokinin and down regulates the secretion of ghrelin to further prevent overeating.
Even some conducted studies (R) have found that people who consume a high protein diet tend to have reduced visceral fats in their body.
It is believed that the consumption of more protein in the diet helps in enhancing the levels of HDL cholesterol in the body and reducing the unnecessary LDL count, thus helping out further.
6. Reduce your stress
As we did mention before, stress can also play a very crucial role when it comes to the accumulation of excess visceral fats in the body. The reason why that happens is because of the heightened levels of cortisol in the body, which affects one’s metabolism for the worse.
If you do want to opt for ways to remove visceral fat from the body, it is quite important that you opt for ways to manage stress as well. The heightened levels of cortisol directly impact the levels of the visceral fat in the body.
Handling your stress with meditation and yoga and being with people you love can actually help contribute better results in the long run.
Deep breathing exercises also often help ward off the stress and calming down your racing thoughts, so try that out maybe.
7. Avoid consuming Trans Fats
We often like to indulge in junk food but have you ever thought of the long list of consequences they bring along? For the most part, consuming Trans Fats has been directly linked with the heightened amount of visceral fats around the body.
If you aren’t aware, Trans Fats are the one that are created by pumping in more hydrogen into the unsaturated fats. These kinds of fats have been found to have negative impacts on the body by causing inflammation, chronic diseases like diabetes and insulin resistance and even deteriorating one’s heart condition.
In a conducted study (R), it was found that the monkeys who were fed with a diet high in Trans fat gained around 33% more abdominal fat.
The best way to ensure faster losing of the visceral fat is to get rid of a diet that includes more of the saturated fats and the Trans fats. If you are buying something, reading through the label first is always a good option.
8. Increase your water intake
Nobody is asking you to drink a gallon of water and trust us, don’t do that because that will end up doing the complete opposite of what you are trying to achieve.
If you have been looking into ways to reduce visceral fat, drinking optimal amount of water throughout the day often does help with the condition.
Drinking 8 glasses of water is often considered ideal but never overdo anything. It is important that you do keep an eye out on the amount of water you are drinking because that is what makes all the difference.
Water keeps the body functions in check and even helps prevent the slagging metabolism which is often one of the common reasons behind the condition of excess accumulated visceral fats in the body.
9. Cut down added sugar
There is nothing wrong with natural sugars, it does help in keeping your body healthy and in the right balance. It is the added sugar that creates all the hassle and issues.
Studies (R) conducted have showcased that the consumption of excess added sugar in the diet does have direct impacts on the amount of visceral fats in the body.
The main reason why this has such bad impacts on the body is because of the heavy amounts of fructose added to it. Fructose is metabolized in the liver and when consumed in high quantities, can convert the sugars into fats (R) which is deposited as visceral fat in the body.
This is the reason why it is best suggested to slow down and reduce the consumption of added sugars and rely on the natural sugars that we get from fruits and vegetables.
10. Cut down on the alcohol intake
Alcohol consumption is yet another one of the factors that often contribute to excess visceral fats. The best way to get rid of visceral fat without exercise is by cutting down the excess alcohol intake.
Research (R) has found that drinking too much alcohol does have direct impacts in making you gain belly fat. Making conscious efforts in cutting down the alcohol from your diet can have direct impacts in helping reduce the deposition of visceral fats and reduce belly fat as well.
Limiting the alcohol intake showcases amazing results, so focus on that.
11. Don’t compromise on sleep
Getting quality is possibly the fastest way to eliminate visceral fat. Why that is the case is because of the fact that sleep helps in aligning the body clock to promote better function and metabolism as well.
In a conducted study (R), it was found that increasing the sleeping hours from 6 to 8 hours helps in reducing the excess visceral fat by 25%.
If you tend to have issues with getting the optimal amounts of sleep, the best way to keep that in check is by taking some magnesium supplements before going to bed. But, make sure that you consult with your doctor about it first.
12. Switch to coconut oil
Last but not the least on the way to reduce visceral fats has to be to make a switch to using coconut oil instead. The reason why the same is effective is because of the presence of the medium chain fatty acids in it.
These fatty acid chains have been found to have direct benefits in improving the overall metabolism of the body. It also helps reduce the amount of stored fats in the body, thus promoting better results.
Several of the studies (R) conducted have found direct relations between consumption of coconut oil with the reduction in the visceral fats in the body.
Other studies suggest that consuming 2 tbsp of coconut oil on a daily basis can help in improving the overall reduction in the visceral fats for the better. But, since coconut oil itself is high in calories, you need to consciously pick out the unhealthy calories from the diet and replace the same with the coconut oil for better results.
How long does it take to lose visceral fat?
It is a common myth when people say that they can make you lose weight in a certain period of time. There is no standard time frame to it.
Every single person has a direct body type and shape and different rates of metabolism as well. This is the reason why it depends on you and your lifestyle and how fast you can lose your weight. It is very important that you focus on getting rid of the visceral fats the natural way instead of opting for surgical means.
It can take you weeks or even months to lose the desired amount that you deem is healthy for your body. But, given how stubborn the fat is, it could longer as well. It all comes down to your dedication with the process.
When it comes to the ways to reduce visceral fat, we have sorted you out with some of the best ones. Make sure that you do focus on getting rid of the fats as quickly as you can because of the kind of negative impacts it has on the overall well being of an individual.