Belly fat, or visceral fat around your belly, is more than just ugly fat.
It is actually a serious health threat and can increase your chances of developing type 2 diabetes, heart disease, and other serious medical complications.
One of the most dangerous types of stomach fat, visceral fat is a major concern because it literally wraps around major organs in the abdomen such as the liver, kidneys, heart, and lungs, as well as contributing to clogged arteries.
But do not be afraid, healthy mummy Help thousands of women lose weight around their stomachs. Also, here are some secret ways to melt visceral fat, backed by science…
More about the different types of fats
subcutaneous fat
Subcutaneous fat is the most common type of fat that appears on the stomach. As the name implies, subcutaneous fat is a type of fat that lies just below the surface of the skin.
Women are more likely to accumulate this type of fat around the abdomen, hips, and buttocks. Noticeable subcutaneous fat and can cause cellulite-like pits.
These fats act as the body’s energy storage system. If more calories are consumed than the body uses, the extra calories are put into subcutaneous fat.
When more calories are burned than consumed, subcutaneous fat is the first type of fat the body burns to meet its increased energy demand.
Visceral fat (dangerous)
The second type of fat on the stomach area is visceral fat, also known as belly fat. This type of fat differs from subcutaneous fat because it is less visible inside the body.
Visceral fat forms inside the body and around the organs. It cannot be seen from the outside and is much more dangerous than subcutaneous fat. Research continues to find out why some people have more visceral fat than others, but it’s thought to have a lot to do with a poor diet.
Visceral fat is a major concern because it literally wraps around major organs in the abdomen such as the liver, kidneys, heart, and lungs, as well as contributing to clogged arteries.
People with high levels of visceral fat are more likely to develop serious health problems such as heart disease. Visceral fat often accumulates around the liver and this causes the liver to become resistant to insulin in the body, which in turn increases the risk of type 2 diabetes significantly.
Visceral fat is often referred to by doctors as a time bomb because many people are unaware that they have visceral fat and cannot see it accumulating like subcutaneous fat can.
Risk factors for developing visceral fat
There are several factors that increase the likelihood of developing visceral fat.
These include:
- smoking
- excessive drinking
- Living an inactive lifestyle
- Follow a high-fat diet
- High levels of stress
Here are 20 secret tips for losing visceral fat
1. Sleep in a cool room
Sleep in a cool room and keep your house as cool as you can in the heat of Australia!
According to a study published in Journal of Clinical Investigations, Those who kept their homes between 15 and 16 degrees Celsius for 10 days noticed significant increases in healthy brown fats, which protect the body from the cold.
Brown fat helps your metabolism burn the bad fat known as white fat (visceral fat).
2. Go to bed before 10 pm
Many studies have shown time and time again that going to bed earlier rather than later helps keep your waistline in check.
In fact, the risk of weight gain increases by 35%-38% if you sleep between 2am and 6am. Moreover, those who sleep later produce more stress hormone and this can cause more fat to be stored in the body.
3. Eat more fiber
Soluble fiber absorbs water and forms a gel that helps slow food down as it passes through the digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. Also, soluble fiber may help fight belly fat.
4. Avoid foods that contain trans fats
It is found in some spreads and is often added to packaged foods, but many food producers have stopped using it.
This fat has been linked to inflammation, heart disease, insulin resistance, and increased belly fat.
5. Cut back on alcohol
Research suggests that excessive alcohol intake can also put you at risk of gaining belly fat.
Reducing your alcohol intake may help reduce the size of your waist. You don’t have to give it up completely, but limiting the amount you drink in a day can help.
6. Reduce your stress levels
Stress can increase belly fat by stimulating the adrenal glands to produce cortisol, which is also known as the stress hormone.
Women with already large waists tend to produce more cortisol in response to stress.
Try our meditation sessions at healthy mummy app
Sugar contains fructose, which has been linked to many chronic diseases when eaten in large amounts and has been linked to excess belly fat.
Good news for all of us Healthy mummy juices have no added sugar
9. Do cardio exercises
Cardio exercises are an effective way to improve your health. Studies also show that it is one of the most effective forms of exercise for reducing belly fat.
Good news – we have over 350 cardio exercises healthy mummy app
10. Cut back on carbohydrates – especially refined carbohydrates
Reducing your carbohydrate intake can be very beneficial for losing fat, including belly fat.
You don’t have to follow a strict low-carb diet. Some research suggests that simply replacing refined carbohydrates may improve metabolic health and reduce belly fat.
Get your Carb X here and subtract carbs to reduce!
11. Doing resistance exercises (lifting weights)
Resistance training, also known as weight lifting or strength training, is important for maintaining and gaining muscle mass.
Good news we have a lot of weight based programs in healthy mummy app
12. Get enough sleep
Sleep is important to many parts of your health, including your weight. Studies show that people who don’t get enough sleep tend to gain weight, which may include belly fat.
13. Track your food intake and exercise
Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs to maintain weight is key.
Keep a food diary or use an online food tracker or healthy mummy app It can help you monitor the calories you eat.
14. Eat fatty fish every week
They are rich in high-quality protein and omega-3 fats that protect you from diseases.
Some evidence suggests that omega-3 fats may also help reduce visceral fat.
Check out this delicious Fish taco recipe. There are heaps of healthy fish recipes on Health mummy application.
15. Stop drinking sweetened fruit juice
Although fruit juice provides vitamins and minerals, it is also high in sugar. Drinking large amounts may carry the same risk of increasing belly fat.
Instead, choose water
16. Take apple cider vinegar
Apple cider vinegar has amazing health benefits, including lowering blood sugar levels.
It contains acetic acid, which has been shown to reduce belly fat storage in several animal studies.
You can also check out our website High Strength Apple Cider Vinegar Tablets Are Here
17. Eat probiotic foods or take probiotic supplements
Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping to improve gut health and boost immune function.
Researchers have found that different types of bacteria play a role in weight regulation and that achieving the right balance can help with weight loss, including losing belly fat.
The good news is that we have probiotics in our Tummy Smoothie.
PS Check out our website Tommy juice is here
18. Drink green tea
it contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism.
EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect can be enhanced when green tea consumption is combined with exercise.
19. Even fruits and vegetables
Healthy eating is the key!
Eating healthy is one of the key to dealing with visceral fat, especially reducing the amount of saturated fats eaten and trying to increase plenty of complex carbohydrates.
20. Join the healthy mummy
Unfortunately, removing visceral fat is more difficult than removing subcutaneous fat. Since it is hidden deep within your body, it is almost impossible to track the progress as the difference cannot be seen from the outside.
Improving visceral fat levels in the body should not be seen as a ‘quick fix’. Reducing and keeping visceral fat levels in the body low is a long-term project, and thus the goal should be a lifestyle change rather than just dieting for a few weeks or months until goals are achieved.
healthy mummy app
That’s why we have 28 day weight loss challenge It is an affordable and customizable program designed to help mothers reach their weight loss goals and manage their health.
It includes meals, recipes, and exercises that help you feel toned and healthy and also eliminates the hard work of losing belly fat.
Our challenge entails:
- 28 Days Workout At Home (No Gym Needed) – With Video Instructions
- Customizable, breastfeeding-friendly meal plans
- Time-Saving Workouts for Busy Moms – Under 30 Minutes
- The challenge combines Pilates exercises with interval training and circuit training (HIIT)
- Suitable for basic to advanced fitness levels
- Home to thousands of Easy to prepare recipes!
You can learn more about the 28 Day Weight Loss Challenge here.
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