To eliminate visceral fat, it is necessary to follow a low-calorie, sugar-free diet and practice physical activity, such as walking for 30 minutes, every day, for 3 months, to notice the reduction in the belly.
Eliminating the belly with the help of a nutritionist, in this case, is very important because this fat that accumulates in the belly above the organs, such as the liver, stomach, intestine and heart, makes them difficult to function causing a metabolic syndrome that results in the development diseases such as diabetes, high cholesterol and hypertension.
In addition, thermogenic foods such as cinnamon, coffee, ginger or green tea, for example, can be added to the diet to help speed up metabolism and facilitate fat loss. See what these foods are at: What are thermogenic foods .
Diet to eliminate visceral fat
The diet to eliminate visceral fat is easy to follow and consists mainly of eating low fat and sugar foods, such as:
- Apple, pear, strawberry, kiwi, pineapple;
- Swiss chard, spinach, lettuce, kale, arugula;
- Pumpkin, celery, zucchini, cucumber, beet, tomato, onion;
- Fish, such as hake, sole, sea bass, sea bream;
- Chicken or turkey meat;
- Almonds, walnuts, hazelnuts, chia seeds, flaxseed, pumpkin or sunflower.
Very sweet fruits such as persimmons, grapes or figs should not be consumed by anyone who wants to lose visceral fat.
Other foods that are rich in fat and sugar facilitate the accumulation of visceral fat are sausages, fried foods, cakes, cookies, chocolates, candies, soft drinks, ready meals, sauces, pizzas and lasagna. Alcoholic beverages are also banned because they are high in calories and will make fat accumulate more easily over the organs.
Exercises to eliminate visceral fat
Practicing any physical activity already helps to stimulate the metabolism and the burning of fat, but to combat visceral fat the ideal is to practice aerobic exercises and workouts that force the abdomen, such as abdominals and planks.
Among aerobics, you can practice walking, running, swimming, cycling and jumping rope, it is important to do at least 30 minutes a day. Check out what are the best exercises to burn visceral fat .
How to measure visceral fat
To measure visceral fat, a computed tomography, magnetic resonance or ultrasound scan can be performed. However, measuring the belly with a tape measure is a simpler way to check if the fat that accumulates in the belly is in excess.
When measuring waist circumference, men should be no more than 94 cm and women more than 80 cm, as higher values correspond to a greater risk of having diabetes and cardiovascular diseases, such as heart attack or stroke.
Liposuction does not eliminate Visceral Fat
Despite being a surgery that eliminates fat in the belly, liposuction removes only the fat that is below the skin, not even removing the visceral fat, which is deeper in the abdomen, close to the organs.
In many cases, after liposuction, the amount of visceral fat may even increase if the patient does not practice physical activity regularly, as there are not so many fat cells under the skin and the excess of food ends up being stored in visceral fat.