Visceral fat is the kind of fat stored inside the human abdominal cavity and it is hard to see. According to Harvard Women’s Health Watch and Harvard T.H Chan School of Public Health, the easiest way to checking if you may be at risk caused by visceral fat is by measuring your waist size. The women are at risk if she has 35 inches or larger waist measures and the men are at risk for a health problem when the waist measures show 40 inches or larger. But did you know how to reduce visceral fat?
Visceral fat can be causing diabetes because of a retinol-binding protein increases insulin resistance. Blood pressure can also rise quickly because of this visceral fat and in some cases; it puts pressure on organs like heart, kidneys, and liver. It makes them work harder and then cannot function properly due to excessive pressure. Visceral fat can also cause cancer. Because of it, the scientist spent so many times to study how to reduce visceral fat. How can you reduce visceral fat on your body easily? There are some ways to reach it. Let’s take a look:
1. Training Your Muscles
To reduce the visceral fat, the first thing you should do is doing an exercise that designed to build your muscle and burn your calories. Training your whole body can burns calories much faster but has been proven that it can trim the belly include the visceral fat. Let’s do some exercise like squats, hiking, yoga, sit-ups or planks. if you hate that boring exercise, walking, dancing, and cycling can be an alternative.
2. Set Your Nutrition
All your exercise will be useless if you did not modify your diet. Proper nutrition has been shown at least 50% effective and long-lasting fat loss. Avoid eating so much carbohydrate; replace it with fiber that can keep you feeling full longer. Eat more protein, add at least 25%-50% colorful veggies and vegetables.
3. Drink A lot of Water
Our body loses water every time. It happened when we breathing, sweating or anything else. Drinking water can avoid any calories that entered our body because sometimes we did wrong by guessing thirsty as a hungry. It is important to make sure we drink at least 8 glasses of water per day.
4. Reduce Stress
Not many people that knowing if the stress can be caused by an emotional over-eating. They also might not know that stress also slows down their metabolic rate which in line with fat storage. That’s why we should control our emotions, stay away from anything that potentially makes us stress. You can do meditation to reduce any bad thoughts.
5. Educate Yourself
Believe it or not, people with better education tend to do better in living in a good way. This causes you made a better choice in the short term and long term. Besides, it also makes you know about how to reduce visceral fat in so many ways. Keep educating yourself especially about fat loss and healthy living.
Now you get 5 points in how to reduce visceral fat. You don’t need to do that 5 ways so hard to reduce your visceral fat. The only thing you should do is doing all that regularly.