To eliminate visceral fat it is necessary to do a low-calorie, sugar-free diet and practice physical activity, such as walking for 30 minutes every day for 3 months so you can verify the reduction of the belly.
A nutritionist can help you lose your belly fat, because the fat that accumulates in the belly over the organs, such as the liver, stomach, intestine and heart, makes it difficult for them to function, resulting in a metabolic syndrome that leads to the development of diseases, such as diabetes, high cholesterol and hypertension.
In addition, thermogenic foods, such as cinnamon, coffee, ginger or green tea, for example, can be added to the diet to help speed up metabolism and facilitate fat loss.
Diet for eliminating visceral fat
The diet to help eliminate visceral fat is easy to follow and consists of eating mainly foods with little fat and sugar, such as:
- Apple, pear, strawberries, kiwi and pineapple;
- Chard, spinach, lettuce, cabbage, arugula;
- Pumpkin, celery, zucchini, cucumber, beet, tomato, onion;
- Fish, such as hake, sole, sea bass, goldfish;
- Chicken or turkey meat;
- Almonds, walnuts, hazelnuts, chia seeds, flaxseed, pumpkin or sunflower.
Very sweet fruits like persimmon, grapes or figs should not be consumed by anyone who wants to lose visceral fat.
Other foods that are rich in fat and sugar and facilitate the accumulation of visceral fat are sausages, fried foods, cakes, biscuits, chocolates, candy, soft drinks, ready made meals and sauces, pizzas and lasagne. Alcoholic beverages are also banned because they a lot of calories and will make fat accumulate more easily over the organs.
Exercises that help to eliminate visceral fat
Practicing any physical activity helps to stimulate metabolism and fat burning, but to fight visceral fat you should ideally practice aerobic exercises and exercises that force the abdomen, such as doing abdominal exercises and plank.
Among the aerobics, one can practice walking, running, swimming, cycling and jumping rope, being important to do at least 30 minutes a day. Check out which are the best exercises to eliminate visceral fat.
How to measure measure visceral
To measure visceral fat one can do a computed tomography, magnetic resonance or ultrasound. However, measuring the belly with a tape measure is a simpler way to check if the fat build up in the belly is in excess.
When measuring waist circumference, men should not be over 94 cm and women over 80 cm, because higher values correspond to a higher risk of having diabetes and cardiovascular diseases, such as heart attack or strokes.
After you know your waist values, enter the data into this online calculator to find out the risk of having cardiovascular diseases:
Liposuction does not eliminate visceral fat
Although it is a surgery that eliminates belly fat, liposuction removes only the fat that is below the skin, not removing the visceral fat, which is deeper in the abdomen, near the organs.
In many cases, after a liposuction, the amount of visceral fat can even increase if the patient does not practice physical activity regularly, since there are not as many fat cells under the skin and excess food is stored in the visceral fat.
To fight the accumulation of fat in the body it is very important to follow a proper diet.