Short-term loss of visceral fat
Foods that help remove visceral fat
- Avocado: Avocado is a food that helps reduce abdominal fat. Consuming avocado, which is rich in unsaturated fatty acids, increases metabolism and accelerates the burning of visceral fat.
- Whole grains: Whole grains with high fiber content promote intestinal movement and increase metabolism. Therefore, they help reduce visceral fat.
- Dark vegetables: To reduce visceral fat, it is helpful to consume dark green, orange, and yellow vegetables.
- Nuts: Nuts are a food rich in unsaturated fatty acids. They also contain a lot of vitamins, which help reduce body fat.
- Cacoa nibs: Cacao nibs contain 60 times more catechin than green tea, which helps remove neutral fat and remove visceral fat.
- Mushrooms: The mixed components of chitosan and beta-carotene contained in mushrooms prevent fat from being absorbed and expel it from the body, making them a good food for removing visceral fat.
- Dates: Dates are rich in calcium, and this calcium helps prevent fat from accumulating in the intestines.
If you eat these foods and exercise regularly, it will be more effective in removing visceral fat. However, since the results may vary depending on the individual’s health condition, it is recommended to consult with a specialist.
Eating habits necessary to reduce visceral fat
- Regular meals: It is important to eat three meals a day regularly. This helps maintain metabolism and prevents overeating.
- Consume low-fat, high-protein foods: Consume low-fat, high-protein foods to help reduce visceral fat. Protein increases satiety and is used as energy instead of fat, helping with weight loss.
- Consume vegetables and fruits: Vegetables and fruits are rich in dietary fiber, which increases satiety and helps with weight loss. In addition, vegetables and fruits are rich in antioxidants, which are good for your health.
- Limit carbohydrate intake: Excessive carbohydrate intake can promote the increase of visceral fat, so it is recommended to limit carbohydrate intake.
- Avoid fast food or instant food: Fast food or instant food contains a lot of trans fat or saturated fat, which can promote the increase of visceral fat.
If you maintain these eating habits and exercise regularly, it will be more effective in removing visceral fat. However, since the results may vary depending on the individual’s health condition, it is recommended to consult with a specialist.
Exercises that help reduce visceral fat
- Aerobic exercise: Aerobic exercise such as walking, jogging, swimming, cycling, and hiking is the most effective in reducing visceral fat. It is recommended to do these exercises at a moderate intensity that makes you sweat slightly, for 30 minutes a day, 3 days a week or more.
- Zone 2 exercise: Zone 2 exercise is a method of exercising with low intensity and long duration. It refers to exercising by dividing the heart rate into zones 1 to 5. Zone 2 range is a low-range aerobic exercise, and it refers to exercising with a target heart rate set at 60-70% of your maximum heart rate.
- Interval exercise: Interval exercise is a method of exercising while going back and forth between high intensity of 80-95% of the target heart rate and 60%. For beginners, you can finish the exercise within 20-30 minutes by alternating 4-5 sets of 1-2 minutes of high-intensity running and 2-3 minutes of moderate-intensity walking.
- Abdominal exercise: Abdominal exercise is a method for losing belly fat and is also effective in losing visceral fat. Aerobic exercise alone may not be enough. If you do abdominal exercise as an auxiliary exercise, more blood will flow to the abdomen, which is not unrelated to fat burning.
If you do these exercises consistently and maintain healthy eating habits, it will be more effective in losing visceral fat. However, since the results may vary depending on the individual’s health condition, it is recommended to consult a specialist.
Time taken to lose visceral fat
The time taken to lose visceral fat varies depending on the individual’s physical condition, eating habits, and exercise amount, but is generally as follows:
- Improving eating habits: If you reduce carbohydrate intake to less than 50g per day when starting a diet and encourage fat to be used as an energy source, a significant reduction effect can be seen after 3 days of starting.
- Fasting time: Since fat breakdown metabolism usually starts after not eating for 12 hours, it is recommended to fast for more than 12 hours between dinner and breakfast the next day.
- Exercise: If you reduce 500 to 1,000 calories a day, you can lose an average of 0.5 kg a week3. This is the period of time required to lose visceral fat for long-term, healthy weight loss.
If you consistently practice these methods and maintain healthy eating habits, it will be more effective in removing visceral fat. However, since the results may vary depending on the individual’s health condition, it is recommended to consult with a specialist. Since visceral fat can be considered the last to be removed, you can see the effect only if you do it consistently, whether it is fasting, exercise, or improving your eating habits.
Conclusion on removing visceral fat
1. Removing visceral fat is an important process for a healthy body and a better life.
2. You can effectively reduce visceral fat through regular aerobic exercise, a balanced diet, sufficient water intake, and stress management.
3. Avoid refined carbohydrates such as sugar or high-fructose corn syrup. If you consume a lot of refined carbohydrates, your neutral fat level will increase, which will easily lead to visceral fat.
4. Reducing visceral fat is not simply achieved through exercise or improved eating habits, but through a comprehensive change in lifestyle habits including both.
5. Sufficient sleep and stress management also play an important role.
FAQ
Q: What is the difference between visceral fat and subcutaneous fat?
A: Visceral fat is fat located deep in the abdomen, especially around the organs. Subcutaneous fat is located just below the skin and is mainly a layer of fat that can be felt by touch.
Q: How do I check visceral fat?
A: One way is to measure your waist circumference. You can also get a CT or MRI scan at a hospital or health screening center.
Q: What is the most effective way to lose visceral fat?
A: Regular aerobic exercise, a balanced diet, sufficient water intake, and stress management are effective.
Q: How long does it take to lose visceral fat?
A: The time required to reduce visceral fat varies depending on the individual’s lifestyle, initial fat amount, and level of effort.
Q: What is the principle of reducing visceral fat?
A: Reducing visceral fat is not simply achieved through exercise or improved eating habits, but is possible through a comprehensive change in lifestyle habits that includes both.
Q: What foods help reduce visceral fat?
A: Avocados, apples, beans, ginger, grapefruit, cacao nibs, and jujubes are foods that can help reduce visceral fat.
Q: What exercises help reduce visceral fat?
A: Regular aerobic exercise and strength training are effective in reducing visceral fat.
Q: What supplements help reduce visceral fat?
A: Calcium and vitamin D supplements can help reduce visceral fat.
Q: What lifestyle habits help reduce visceral fat?
A: Sufficient sleep, stress management, and regular exercise are lifestyle habits that help reduce visceral fat.
Q: What diet helps reduce visceral fat?
A: A diet rich in fiber, high-protein foods, healthy fats, low-fat foods, probiotics, spices and herbs, and plenty of water can help you lose visceral fat.