A good weight loss is not just all about the kilograms and the pounds right? If you really want to know is you are happy with your weight loss, just take a look in the mirror. If there is still belly fat hanging over the waistline, you are still carrying the fat that we really want to lose, that is visceral fat.
What is actually visceral fat?
Visceral fat is actually fat that is inside your body and it is not the kind of fat that is under the skin, which we call subcutaneous fat. Visceral fat is the kind of fat that is wrapping around your liver and other vital organs. Not only does it sits there unnoticed, quietly killing your muscular image, it also produces bad hormones and eliminates the production of good hormones!
How to lose visceral fat: Implications!
Lately, studies have shown that if one has too much visceral fat, he or she might have the risk of getting heart disease, diabetes, dementia and certain types of cancer.
There are also other studies that show risk of metabolic syndrome, gallstones, and breast cancer in women and overall death in men due to high visceral fat!
How To Lose Visceral Fat
According to medical experts, these fats are easily released from the cells because they are very metabolically active and response easily to proper weight loss diet and exercise but unfortunately not to sit-ups and liposuction.
How To Lose Visceral Fat: The Diet
To lose visceral fat, your diet should be free of saturated fats like butter, lard and animal fats! There goes your large piece of juicy steak! Stick to healthy fats like olive oil and flax seed oil and choose white meat rather than red meat. Tuna, fish, salmon, chicken and lean turkey are excellent choices!
How To Lose Visceral Fat: Exercise!
According to studies, one of the best ways to lose visceral fat and to keep it at bay is to exercise! According to the report from Duke University Medical Centre, overweight people in their study would gain about 8.6% in six months, or about 4 more pounds a year, if they didn’t exercise, much of it visceral fat, in an article published in the October, 2005, issue of the Journal of Applied Physiology.
They also found that, by just moderately exercise, like a brisk 30-minute walk six times a week could prevent accumulation of visceral fat while more exercise can reduce the amount of visceral fat.
Six sessions of 30-minute walks is around 12 miles a week, with either walking or jogging. You can either do that outdoors or do it indoors on the treadmill or various cardio machines that works extremely well like the stepper, wave and the rower.
Add in 2- 3 sessions of weight training in your exercise program. A combination of weight training, diet and cardio is an excellent remedy to lose belly fat as well as visceral fat! So get on going, get your gym membership ready and grab your gym bag, and kick start your fat loss program!