A Few Good Habits To Reduce Visceral Fat

Do you know about visceral fat?

Visceral fat triggers various heart diseases such as fatty liver and metabolic syndrome.

90% of “big bellies” are due to visceral fat, but even some lean individuals need to address their internal fat.

Visceral fat is fat tissue located inside the abdominal cavity. Unlike subcutaneous fat, visceral fat accumulates around the organs within the abdominal cavity and is one of the main causes of central obesity, so dietary attention is essential.

Reduce or avoid trans fats

• Fried chicken
• Fried dough sticks
• French fries
• Milk tea
• Cream cakes
• Sugary drinks

These foods contain large amounts of trans fats and should be avoided during weight loss.

Drink more water

Drinking more water can speed up metabolism, promote fat breakdown, and clean the intestines, but it should not be excessive to avoid electrolyte imbalance (it is recommended to drink about 2000 ml per day).

Control fructose intake

• Pears
• Pomegranates
• Cherries
• Kiwis
• Strawberries
• Peaches

These fruits are not only low in fructose but also rich in vitamin C, antioxidants, and anthocyanins, making them a good choice.

Engage in aerobic exercise

• Running
• Jumping rope
• Stair climbing on an empty stomach
• Swimming
• Hiking
• Cycling

These exercises are excellent forms of aerobic exercise. Ensure your heart rate is between 120-180 beats per minute during exercise. Aerobic exercise helps burn sugars and fats efficiently. Pay attention to your breathing rhythm, avoid drinking large amounts of water, and sip slowly if you feel thirsty. Long-term persistence will gradually reduce visceral fat, and fats will be expelled through breathing and metabolism.

Avoid glucose-fructose syrup in processed foods

When choosing processed foods (like yogurt or fruit juices), check the labels. If the sugar comes from “lactose,” it is not a major concern. However, if it comes from “glucose-fructose syrup,” it is best to avoid it.