The Daily Express website revealed that visceral fat, also known as belly fat, increases the risk of developing chronic complications because it lies near the vital organs..
Unhealthy foods contain fats that are harmful to your health
Visceral fat can pose serious health risks because it is located within the abdominal cavity, which houses vital organs such as the liver and intestines, and has been linked to an increased risk of heart disease and type 2 diabetes. Fortunately, improving your diet can lead to the disposal of belly fat. .
There are some general dietary principles to keep in mind:
1. Make sure every meal is full of fresh fruits and vegetables.
Plus a lot of lean protein.
Why are these elements important?
Eating lean protein is an effective intervention because protein makes you feel fuller for longer, so if you include a small source of protein, such as skinless white chicken, in your meals, you may find that you are not hungry, and therefore eat less, good sources include chicken breast Tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts, soybeans, “Remember that a portion of protein is about the size of your palm.”“.
2. Replace saturated fats with polyunsaturated fats.
It can help, too, as saturated fat is the type of fat found in butter, lard, margarine, fatty meats and cheese.
According to the Mayo Clinic, trans fats are the worst type of fat you can eat.
Why? “Unlike other dietary fats, trans fats — also called trans fatty acids — raise ‘bad’ cholesterol and also lower ‘good’ cholesterol. “.”
“Bad” cholesterol, also known as low-density lipoprotein cholesterol, sticks to the inside of the arteries, increasing the risk of heart disease.HDL) the harmful effects of bad cholesterol, so it is necessary to reduce the former and increase the latter.
3. Regular physical activity is the other major component of reducing visceral fat.
Studies have shown that you can help trim visceral fat or prevent its growth through both aerobic activities (such as brisk walking) and strength training (exercise with weights)..
according toHarvard Health Positional exercises, such as sitting, can tighten the abdominal muscles but will not affect the visceral fat. Or belly fat, “Exercise can also help prevent fat from returning.”
A 5-year study found that adults under the age of 40 who slept 5 hours or less per night accumulated significantly more visceral fat, but overeating was not good either. Young adults who slept more than 8 hours also added fat. Visceral.