The visceral fat can pose serious health risks because it is located within the abdominal cavity, which houses vital organs such as the liver and intestines.
It has been linked to a increased risk of heart disease and type 2 diabetes.
Related news
Fortunately, improving your diet can deal a decisive blow to abdominal fat.
There are some general dietary principles to keep in mind.
«Make sure every meal is packed with fresh fruits and vegetables, along with plenty of lean protein and healthy fats,» advise Holland and Barrett.
Why these elements are important
Eating lean protein is an effective intervention because protein makes you feel fuller longerpoints Bupa.
«So if you include a lean source of protein, like skinless white chicken in your meals you can find that you are not as hungry and therefore eat less«.
Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, whole wheat bread, walnuts and soy.
«And remember that a serving of protein is as big as the palm of your hand,» adds Bupa.
According to Harvard HealthReplacing saturated fats and trans fats with polyunsaturated fats can also help.
Saturated fat is the type of fat found in butter, lard, ghee, fatty meats, and cheese.
According to Mayo Clinictrans fats are considered the worst type of fat you can eat.
Why? «Unlike other dietary fats, trans fats, also called trans fatty acids increase ‘bad’ cholesterol and also lower ‘good’ cholesterol.
«Bad» cholesterol, also known as LDL cholesterol, it sticks to the inside of the arteries, increasing the risk of heart disease.
HDL cholesterol counteracts the harmful effects of bad cholesterol, so lowering the former and increasing the latter is vital.
The other key component for visceral fat reduction is engage in regular physical activity.
Studies have shown that it can help trim visceral fat or prevent its growth with both aerobic activity (such as brisk walking) as well as strength training (exercising with weights).
According to Harvard Healthlocalized exercises, such as ABSthey can tighten abdominal muscles but will not affect visceral fat.
«Exercise can also help keep fat from coming back,» adds Healthy Body.
There are also surprising causes of increased visceral fat that you might be overlooking.
A five-year study found that adults under 40 who slept five hours or less a night had significantly more visceral fat.
But sleeping too much is also not good: young adults who slept more than eight hours also added visceral fat.