The visceral fat<\/strong> can pose serious health risks because it is located within the abdominal cavity, which houses vital organs such as the liver and intestines<\/strong>.<\/p>\n
It has been linked to a increased risk of heart disease and type 2 diabetes<\/strong>.<\/p>\n
Fortunately, improving your diet can deal a decisive blow to abdominal fat.<\/strong><\/p>\n
There are some general dietary principles to keep in mind.<\/p>\n
\u00abMake sure every meal is packed with fresh fruits and vegetables, along with plenty of lean protein and healthy fats,\u00bb advise Holland and Barrett.<\/p>\n
Eating lean protein is an effective intervention because protein makes you feel fuller longer<\/strong>points Bupa<\/em>.<\/p>\n
\u00abSo if you include a lean source of protein, like skinless white chicken<\/strong> in your meals you can find that you are not as hungry and therefore eat less<\/strong>\u00ab.<\/p>\n
Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, whole wheat bread, walnuts and soy.<\/strong>\n<\/p>\n
\u00abAnd remember that a serving of protein is as big as the palm of your hand,\u00bb adds Bupa.\n<\/p>\n
According to Harvard Health<\/em>Replacing saturated fats and trans fats with polyunsaturated fats can also help.\n<\/p>\n
Saturated fat is the type of fat found in butter, lard, ghee, fatty meats, and cheese.<\/strong>\n<\/p>\n
According to Mayo Clinic<\/em>trans fats are considered the worst type of fat you can eat.\n<\/p>\n
Why? \u00abUnlike other dietary fats, trans fats, also called trans fatty acids increase ‘bad’ cholesterol and also lower ‘good’ cholesterol.<\/strong>\n<\/p>\n
\u00abBad\u00bb cholesterol, also known as LDL cholesterol, it sticks to the inside of the arteries, increasing the risk of heart disease.<\/strong>\n<\/p>\n
HDL cholesterol counteracts the harmful effects of bad cholesterol, so lowering the former and increasing the latter is vital.\n<\/p>\n
The other key component for visceral fat reduction is engage in regular physical activity.<\/strong>\n<\/p>\n
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).<\/strong>\n<\/p>\n
According to Harvard Health<\/em>localized exercises, such as ABS<\/strong>they can tighten abdominal muscles but will not affect visceral fat.<\/strong>\n<\/p>\n
\u00abExercise can also help keep fat from coming back,\u00bb adds Healthy Body.\n<\/p>\n
There are also surprising causes of increased visceral fat that you might be overlooking.\n<\/p>\n
A five-year study found that adults under 40 who slept five hours or less a night had significantly more visceral fat.<\/strong>\n<\/p>\n
But sleeping too much is also not good: young adults who slept more than eight hours also added visceral fat.<\/strong>\n<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
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. \u00abMake sure every meal is packed with fresh fruits and vegetables, along with plenty of lean protein and healthy fats,\u00bb advise Holland and Barrett. Why these elements are important Eating lean protein is an effective\u2026<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22],"tags":[],"class_list":["post-15338","post","type-post","status-publish","format-standard","hentry","category-lifestyle"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":4}},"_links":{"self":[{"href":"https:\/\/www.despertarmagia.com\/wp-json\/wp\/v2\/posts\/15338","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.despertarmagia.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.despertarmagia.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.despertarmagia.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.despertarmagia.com\/wp-json\/wp\/v2\/comments?post=15338"}],"version-history":[{"count":0,"href":"https:\/\/www.despertarmagia.com\/wp-json\/wp\/v2\/posts\/15338\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.despertarmagia.com\/wp-json\/wp\/v2\/media?parent=15338"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.despertarmagia.com\/wp-json\/wp\/v2\/categories?post=15338"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.despertarmagia.com\/wp-json\/wp\/v2\/tags?post=15338"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}