Tips for losing visceral fat

A nutritionist explained that there are simple lifestyle changes that help remove or at least reduce visceral fat, as reported by "Russia Today".

Dr. Brian Fisher, from Evergreen Life, said that visceral fat is located deep in the abdomen, and although a certain amount of it is necessary for the body, because it protects and insulates the internal organs, an excess of this fat is associated with serious medical conditions, including diabetes from Type II heart disease.

And Dr. Brian Fisher shared, some of the ways you can help burn belly fat:

Dr. Fisher said: “Refined carbohydrates and sugars contribute greatly to our fat storage. First, try to reduce free sugars, which are found in cakes, sweets, biscuits, chocolate, soft drinks, breakfast cereals, yogurts, etc. Free sugars are also found naturally in honey, unsweetened fruit juice, vegetable juices, and smoothies."

Fisher recommended getting less than 30g of free sugars per day.

He explained, "It is worth remembering that this is the maximum, not the recommended amount."

"Beat hunger and reduce insulin spikes with healthy protein choices," Fisher explained. "Skip fatty hamburgers, bacon and processed sausages in favor of fish and lean meats, such as turkey or chicken, beans and free-range eggs."

"Eating healthy fats such as extra virgin olive oil, avocados, and walnuts, or fermented foods such as kimchi, live yogurt, and miso can benefit insulin balance, gut bacteria, hormones, and weight management," he added.

“Visceral fat loss comes with a combination of healthy food and a good fitness regimen,” Fisher said. Research has found that high-intensity interval training (also known as HIIT) is the best way to lose visceral fat. It also helps increase your insulin sensitivity. It includes HIIT is essentially short bursts of intense exercise alternating with low-intensity recovery periods."

It's not possible to know exactly how much visceral fat you have without imaging tests.

Excess visceral fat can increase the risk of type 2 diabetes, heart disease, breast cancer, bowel cancer and Alzheimer's disease.

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