To eliminate visceral fat it is necessary to do a hypocaloric, sugar-free diet and practice physical activity, such as walking for 30 minutes every day for 3 months to realize the reduction of the belly.
Eliminating the belly with the help of a nutritionist, in this case, is very important because this 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 results in 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. See what these foods are in: What are thermogenic foods.
Diet to eliminate visceral fat
The diet to eliminate visceral fat is easy to follow and consists mainly of eating foods with low fat and sugar, such as:
- Apple, pear, strawberry, kiwi, pineapple;
- Chard, spinach, lettuce, cabbage, arugula;
- Pumpkin, celery, zucchini, cucumber, beet, tomato, onion;
- Fish, such as hake, sole, sea bass, goldfish;
- Meat of chicken or turkey;
- 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 facilitate the accumulation of visceral fat are embedded, fried, cakes, biscuits, chocolates, candies, soft drinks, ready meals, sauces, pizzas and lasagne. Alcoholic beverages are also banned because they have too many calories and will make fat accumulate more easily over the organs.
Exercises to eliminate visceral fat
Practicing any physical activity already helps to stimulate metabolism and fat burning, but to combat visceral fat the ideal is to practice aerobic exercises and exercises that force the abdomen, such as abdominals 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 the best exercises to burn visceral fat.
How to measure visceral fat
To measure the visceral fat one can do a computed tomography, magnetic resonance or ultrasound. Measuring the belly with a tape measure, however, is a simpler way to check if the fat that accumulates 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 Infarction or stroke.
After you know your waist values, enter in 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 fat in the belly, liposuction removes only the fat that is below the skin, not even removing the visceral fat, which deepens 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 make a proper diet. Check out the following video for a great recipe to replace the pasta:
