Visceral fat is stored in a person’s abdominal cavity which means it surrounds a number of important organs, including the liver, pancreas and intestines. For this reason, higher amounts of visceral fat is associated with higher risks of health problems. One of the best ways to reduce visceral fat is to eat a healthy, balanced diet. When it comes to specific foods to eat to banish the belly fat, one food group which shouldn’t be forgotten about is healthy fats.
Healthy fats can benefit both brain function and waist size, helping get rid of visceral fat
While eating large intakes of fatty foods is advised against, there are some types of fat which are vital for optimum health.
Healthy fats can benefit both brain function and waist size.
A study carried out by American Diabetes Association found a higher intake of monounsaturated fats led to lower central fat distribution.
Monounsaturated fats help protect our hearts by maintain levels of good HDL cholesterol while reducing levels of bad LDL cholesterol, says the NHS.
And it lists six foods monounsaturated fats can be found in:
- Olive oil
- Rapeseed oil
- Avocados
- Almonds
- Brazils
- Peanuts
Trans fats are considered bad if you’re trying to get rid of fat as they can raise cholesterol levels in the blood.
These are found naturally at low levels in some foods, such as meat and dairy products. They can also be found in hydrogenated vegetable oil.
Researchers at Wake Forest University found a diet high in trans fats doesn’t just contribute to overall belly fat, it also helps to shift fat from other areas of the body to the belly.
In the UK, most people don’t eat a lot of trans fats, so when focussing on cutting down the amount of fat in your diet you should look at reducing the amount of saturated fats.
But eating healthily isn’t the only way to get rid of visceral fat – regular exercise has also proven effective.
One of the best types of exercise to get rid of visceral fat is aerobic exercise.
Aerobic exercise is another name for cardio and has a reputation for burning a lot of calories.
Many studies have shown aerobic exercise can help you lose visceral fat, even without dieting.
An analysis of 15 studies in 852 people looked at how well different types of exercise reduced visceral without dieting.
The study, titled ‘The Effect of Exercise on Visceral Adipose Tissue in Overweight Adults: A Systematic Review and Meta-Analysis’, found moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting.
Five types of aerobic exercise you may want to try are:
- Brisk walking
- Running
- Cycling
- Swimming
- Zumba
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