Visceral fat is stored around your internal organs in your stomach region. The problem with visceral fat is that too much around your organs can interfere with how your liver functions. This can lead to insulin resistance (the beginning of diabetes), high blood pressure, high cholesterol levels and a higher risk for developing heart disease. Having a waistline greater than 40 inches for men and 35 inches for women is a sign of large visceral fat stores, according to the Journal of the American Medical Association (JAMA). An increased waistline, high blood pressure, high triglycerides (fat in the blood), low HDL ("good" cholesterol) and rising blood sugar characterizes Syndrome X, which starts with high visceral fat stores. Lifestyle changes will help promote usage of visceral fat and lower your risk factors for developing heart disease.
Step 1
Get a healthy nutrition plan. Work with a dietitian to design a nutrition plan for you that focuses on improving your health and helping you to lose weight. Your nutrition plan should be low in saturated fat (usually animal fats), high in vegetables and fruits, contain lean meats and use healthy vegetable oils such as coconut, safflower, sunflower, olive, avocado and grapeseed oils when cooking. In addition to your meal plan being low in saturated fat, eat complex carbohydrates such as beans, lentils and sprouted grains for energy and fiber.
Step 2
Exercise at least 60 minutes per day, which helps you lose and manage your weight. A weight loss of 5 to 10 percent of your total body weight can help reduce visceral fat stores. The only way to reduce visceral fat stores is to burn more calories than you consume. Engage in physical activity such as circuit training, brisk walking, biking and any activity that gets your heart rate up and you moving for an hour.
Step 3
Stay motivated. Weight loss takes time. Don’t expect to lose weight overnight because you didn’t gain it quickly. According to the JAMA, just a modest amount of weight loss will improve your visceral fat stores and other medical complications you have. Use that as motivation to stick with your eating and exercise program.
Step 4
Stop practicing unhealthy lifestyle habits. Stop smoking, drinking, being inactive, and eating high-fat, processed foods. Choosing healthier lifestyle choices will improve your quality of life and will show up in inches lost as stated in the Guidelines for Overweight and Obesity.
Source: Livestrong.com
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