How often do you look at your stomach and wish it was leaner, flatter, or more toned?
You might think the only way ditch your belly fat is to spend half your afternoon on the treadmill, but you’d be surprised to learn that the fat you can pinch with your fingers isn’t the only type of fat responsible for your unwanted abdominal weight.
There’s another culprit at work, one that you can’t see or touch. It’s called visceral fat.
Visceral fat builds up in your abdominal cavity, causing your belly to become big and bloated. Unfortunately, the impacts of visceral fat aren’t just aesthetic. Visceral fat also increases your risk for insulin resistance, type 2 diabetes, heart disease, and some forms of cancer.
If you want to slim down your stomach and improve your overall health, here’s how you can get rid of visceral fat.
What Is Visceral Fat?
When you think of extra body fat, you probably think of subcutaneous fat, the fat on your arms, legs, buttocks, and stomach that you can pinch. This squishy fat is meant to store calories, keep you warm, and cushion the body from impact.
Visceral fat, on the other hand, is the fat found in the abdominal cavity. You can’t pinch it because it surrounds your vital organs like the intestines, pancreas, and liver. If you tried to touch your visceral fat, it would feel firm.
This “deep fat” develops when too much glucose sugar enters the bloodstream on a regular basis. Every time you eat, your body is supposed to break down sugars and release insulin to process and transport glucose throughout the body. Glucose provides the energy necessary to keep your body functioning.
However, glucose only helps your body in healthy and moderate amounts. When you eat too much sugar, your cells signal that they don’t need any more glucose. Your body has no choice but to store all excess sugar as fat instead.
Refined carbohydrates and processed foods like white bread, donuts, candy, and flavored yogurt accelerate the fat storage process because they overload your body with unnecessary sugars.
Why Is Visceral Fat Dangerous?
Visceral fat does more than expand your waistline and cause your belly to protrude. It also impacts the core physiology of your body.
Fat tissue actually produces hormones and other inflammatory substances that disrupt the balanced chemistry of your body. This puts you at increased risk of many serious health conditions.
Visceral Fat Causes Fatty Liver
In particular, visceral fat produces inflammatory hormones that travel through the bloodstream and into the liver. The liver relies upon clean and healthy blood to maintain its essential responsibilities of detoxification, protein synthesis, and nutrient storage.
When the liver becomes overwhelmed by inflammatory hormones, it accumulates extra fat. Fatty liver is a serious health condition that can lead to insulin resistance, type 2 diabetes, liver disease, and much more.
Visceral Fat Triggers Inflammation
Visceral fat also produces proteins that trigger inflammation throughout the body. Chronic inflammation is the root of many diseases. This is why visceral fat is linked to the following health complications:
- Sleep disorders
- Breast and Colorectal Cancer
Overall, visceral fat acts like a menace to your body by interrupting healthy processes. It increases your risk of developing serious diseases and diminishes your quality of life.
How Do You Get Rid Of Visceral Fat?
There’s no denying that the consequences of visceral fat are frightening, but they aren’t inevitable! It is surprisingly easy to use natural methods to get rid of your visceral fat and improve your health.
1. Increase Your Physical Activity
Aerobic activities like walking, jogging, and cycling are proven ways to melt visceral fat.
That shouldn’t surprise you. What might surprise you is that simply doing 30 minutes of aerobic activity four times a week may be enough to reduce visceral fat.
If you’ve struggled in the past to stick with aerobic activities or other forms of exercise, that’s okay. You can start over today with a five minute walk. The important thing is to start small and stay consistent.
Already a devoted weekend warrior? Try adding new forms of exercise into your routine. High-intensity resistance training is a powerful way to blast visceral fat and tone your body in the process!
2. Rethink Your Drink
If you regularly drink sugary drinks like soda, you’re not alone.
According to a recent Gallup poll, 48 percent of surveyed Americans — nearly half! — drink soda on a daily basis.
However, beverages like juice, soda, and iced tea are filled with refined sugars that turn straight into fat after you drink them. Studies show that people who regularly drink soda gain 27 percent more visceral fat than people who opt for water.
Replacing sugary beverages with water is one of the easiest ways to get rid of visceral fat. You’ll also enjoy the added benefits of better hydration, including clear skin, smoother digestion, and increased energy levels!
You can also try green tea, a rich source of antioxidants that is known to fight and even prevent cell damage. Green tea has been shown to improve blood flow and lower cholesterol, so it can combat the negative effects of visceral fat.
3. Get More Sleep
Did you know that more than a third of American adults aren’t getting the sleep they need?
If you regularly get less than seven to eight hours of sleep, the consequences extend beyond your irritability and fatigue. Poor sleep habits may also increase your risk of visceral fat gain.
Without enough sleep, your body struggles to regular stress hormones, maintain a healthy metabolism, and resist sugar cravings. Fortunately, the solution is simple: get more sleep!
Increasing your sleep from less than six hours to seven or eight hours per night may reduce visceral fat gain by 26 percent.
If sleep doesn’t always come easily to you, try using essential oils to relax your body and mind at night. It’s also helpful to disconnect from screen time at least an hour before bed. Once you get into healthy sleep patterns, they will stick.
4. Adjust Your Eating Habits
Sugars and refined carbohydrates are enemies of your health for many reasons. They breed visceral fat, disrupt your body’s hormone production, and cause insulin resistance.
Sugar is highly addictive, so you might not realize how much it is influencing your eating decisions. You can reduce your visceral fat by swapping refined carbohydrates and high-sugar foods for healthy fats, proteins, and non-starchy vegetables.
These healthier eating habits will improve your overall health as well. You’ll lose weight, gain more energy, and reduce your risk of disease. If you’re not sure where to begin, use these tips:
- Eat six small meals a day instead of three large meals
- Eat a wholesome breakfast like oatmeal, greek yogurt with fruit, a protein smoothie, or eggs with avocado and salsa
- Snack on wholesome foods like cheese, nuts, seeds, or veggies
- Include wild fish, grass-fed beef, and chicken with lunch and dinner
- Avoid hidden sources of sugar like low-fat salad dressing, condiments, crackers, flavored yogurt, and protein bars
Do You Have Too Much Visceral Fat?
If you’ve got more than an inch to pinch on your waist, then it’s likely that too much visceral fat has accumulated around your organs.
Fortunately, there’s a way to boost your liver health, get rid of visceral fat and shrink your belly at the same time. It’s a powerful, proven formula of 16 all-natural ingredients that’s already been used by 121,000 men and women.
LivLean combines natural ingredients like milk thistle, vitamin B12, dandelion root extract, and green tea extract to support your body as it eliminates visceral fat and improves your overall health.
If you’re ready to embrace a better quality of life and liberate yourself from the health problems associated with excess visceral fat, you can start now.