A fat which attaches itself to organs in the abdomen is called visceral fat deposits. They are connected to health diseases such as cancer, cardiac conditions, diabetes, hyperglycemia, hypertension and stoke. They hold plenty of hormones and toxins which are later on released in the blood thus causing permanent damage. Men and women both have the tendency to develop such fat that can make them less confident about their bodies.
You should perform regular exercises so as to get rid of fat. To lose visceral fat, you have to do resistance training and cardiovascular workouts every day. It is not enough to perform sit-ups or crunches because visceral fat is found deep in the abdominal cavity. You have to perform an hour of intense cardio like interval training, running or swimming daily. A study shows that doing such exercises moderately do not really present valuable effect to decrease abdominal fat. In addition, you should do resistance training 3 to 4 times weekly so as to boost your metabolism and build muscles.
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2. Make alterations in your diet
To remove belly fat and prevent it from building up, you have to make alterations in your diet. Your calorie intake must be fewer than what you burn via your physical activities. You should eat whole, natural food and stay away from those that are fried and filled with fat and sodium.
3. MUFAs or monounsaturated fats
If you wish to burn fat, you have to eat plenty of MUFAs or monounsaturated fats as they keep you full thus making you take in just a few calories. Examples of MUFAs are almonds, avocado, chocolate, nuts, olive oil and peanut butter. MUFAs also reduce bad cholesterol or LDL while it heightens levels of good cholesterol or HDL that clean your arteries of any clogs or buildups. Consume half a can of green or black olives daily or halve an avocado to get MUFAs in your diet. This shall really make you lose stomach fat fast.
4. Food enriched with Trans Fat
Another way on how to remove body fat, especially in the abdomen area, is to stop eating food enriched with Trans Fat. These include cakes, cookies, crackers, fried foods, hamburgers, popcorn and potato chips. Replace this with fruits, vegetables and yogurt for a healthier snack and meal.
5. Measuring cups and spoons
Get a food scale and measuring cups and spoons. These will help you measure yourself and the portions of the food you take. Get diet recipes as these will inform you of the proper food measurements for you to be able to lose weight.
You should also know how to access on the internet a caloric intake calculator for you to measure your calorie intake everyday based on your gender, age, height and weight. Always subtract 500 calories from the number of calories you are required to take every day so as to take away visceral fats.
With these five ways on how to get rid of visceral fat, you will have the body you want.